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Best supplement before you hit the gym is a cup of coffee. During the day I just make sure that my diet is in check and that I'm eating enough good food and drinking lots of water. Getting a good night's sleep is probably the best thing to make sure that your time in the gym is paying off.
The supplements that are tried and true for me are fish oil, ginger and turmeric. All three are natural anti-inflammatory supplements and help me recover. Since I started taking them I've never had to take ibuprofen or aspirin after a hard run or gym workout and it's easier on my stomach.
If you're weight training and trying to gain muscle the only supplement I really suggest is creatine.
I don't really care for pre-workout supps so I usually just eat a banana prior to workout out.
no....for muscle gains, creatine is good, but the tried and true king of muscle building supplements is whey protein. However, taking protein and creatine is an awesome stack.
Depends on your goals? Losing weight, gaining weight, gaining lean mass?
Creatine is a must for me. Whey protein is another must. Other than that, most are just....... gimmicks? BCAA's work for me as well. But is not a must.
Creatine, whey protein, BCAA's (some proteins contain them), a good multi-vitamin, fish oil. All you need! oh. And lots of water!
Don't waste your money on them, buy and eat real f*cking food!
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