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Start with the basics
Two products, and nothing you don't need yet.
The beginner foundation
One is a food most people are short on. The other is a single ingredient with more research behind it than anything else on the shelf.
01 Protein
A protein powder is food with the inconvenience taken out. What counts is the total you eat across a day, from everything you eat, and a shake is the easy way to close the gap on the days cooking does not happen.
Daily target
1.6 to 2.2 g per kg body weight.
Food first, powder for the gap.
02 Creatine
Creatine monohydrate, and nothing else in the tub if you buy it unflavoured. No stimulant, and nothing to feel when you take it. It is the most researched supplement there is, which is why it is here rather than anything you would notice on day one.
Daily target
3 to 5 g every day.
Timing does not matter.
How they fit together
Neither one replaces the training or the food. They are the two worth adding once those are in place.
Daily, any time, on training days and rest days alike.
The part that is not in a tub, and the part that does the work.
Across the day. Food first, powder for the gap.
Worth knowing
None of it works without the training, the food and the sleep. Creatine also holds a little water early on, which shows on the scales and is not fat. If you are pregnant, breastfeeding or on medication, check with your GP or pharmacist first.
