Best bodybuilding and fitness supplements: whey protein, creatine, amino acids, multivitamin, + glutamine, AAKG...

There are just so many supplements in the market, truth is, it's hard to choose what really works.

I have tried most legal supplements in the market. Having lived in the USA, Asia and Europe I can say that I have tested quite a number of international brands and products.

My conclusion, keep it simple and stick to the basic 4 kings of supplements: protein, amino acids, creatine and a vitamins

Note that the key moment to take most of your supplements is before and after your work out.The 45 min window before and after your workout is key to see results.

PROTEIN

This is your building blocks, you need to take around 2grams per kg of bodymass. I'll recommend some whey protein before and after your work out. Optimum 100% whey protein Gold standard is a very good choice, good value for money and tastes good. 100% Whey protein Fuel from Twinlab is a good deal. Myofusion from Gaspari Nutrition is also a quality product.

For those who are really dedicated you could add one serving of whey in the morning, and one serving of casein protein (slower digestion) before bed. Again you can try Optimum 100% Casein protein.

For those who are ectomoprh, and tend to have a hard time bulking up or putting on lean muscle you could replace the morning and preworkout whey by a quality mass gainer that blends protein and carbs with a 65/35 ratio between carbs and poteine, such as Truemass from BSN, tastes great and mixes well.

AMINO ACIDS

Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism. They aid in repair, growth and development of muscle tissue.

I can recommend you take some amino acids before and after training. Try to find an amino sup that contains both essential amino acids and branched aminos. Optimum nutrition Superior amino 2222 tabs are good value for money, but be aware that the tabs are pretty big to swallow. Dymatize super amino 4800 is another good choice, although the blue coloring wouldn't be necessary. Also Universal Amino Tech, complete aminogram, good value, tabs have a reasonable size.

CREATINE + ARGININE ALPHAKETOGLUTARATE +...

Creatine is probably the most popular supplement. Creatine plays an important role in the transfer of energy. In the muscle, it is used to fuel the process of contraction. It is converted to phosphocreatine which is important for short energy bursts such as sprinting and weightlifting.

Arginine Alpha Ketoglutarate released into the bloodstream increase nitrix oxide (NO) production, which leads to extended and enhanced "muscle pump" after training, improved endurance and recovery time, and improved workout capacity.

Best is to find a pre/intra workout supplement that blends Creatine, AAKG and other interesting compounds such as beta alanine, taurine, citrulline malate...

Best current formulas are Jack3d from USP Labs (but beware the 1,3-Dimethylamylamine has a psycotroph effect), Size on from Gaspari Nutrition would be my top choice, and No-Xplode from BSN. Green Magnitude from Controlled Labs also do the work nicely, although it tastes a bit sour.

You can also chose to take creatine by itself, usually comes cheaper as well. Be aware that there are many forms of creatine, creatine monohydrate is outdated, nowadays most popular creatine forms are Krea Alkalyn, Creatine Ethyl Ester, Tri creatine Malate, creatine gluconate. These new creatines are absorbed more easily and above all transformed more easily into ATP.

MULTIVITAMIN

Don't expect to see your multivitamins transform you into a beast, but it's important to offer your body a balanced environment to develop on. Vitamins and mineral will help for the protein synthesis, the hormone and metabolic regulation. Optimum opti-men is a good multivitamin, but there are other on the market for more advanced athletes such as Animal Pak from Universal. (be aware you'll have to swallow 11 tablets, for sure the most complete formula)

Other interesting supplements to have on hands are amino acid glutamine pre and post work out, overall health support Omega 3 6 9, testosterone bosster ZMA before bed...

All these supplements are available with saver deals on Amazon.com, and other supplements website. I'll advice you to buy on reputable website suchs as amazon, bodybuilding.com, prozis, cheapuksupplements...