I am a college student and can only work a part-time job, so I do not have a lot of extra cash to spend on myself. I am very dedicated to getting the physique I want, so I put the majority of my dollars toward food and a gym membership. However, I do have a bit left over, which I would like to use for some helpful supplements. That said I do not want to waste my money on nonsense products. Can you please tell me the best basic supplements I should have in my regimen, and a schedule for taking them?

Answer:

This is actually a very common yet very intelligent question. While there are some excellent specialized sports supplements available, there are far more “all hype, no results” products lining the shelves of health food stores. You are very smart for not buying into all of the outrageous claims that some companies make for their products, and instead inquiring about what is tried and true.

Personally, I find that those people who spend hundreds of dollars a month on supplements are usually too busy looking for a “magic bullet,” when they should actually be more focused on their training program and dietary strategy. I simply shake my head when I overhear a bunch of skinny guys in the locker room discussing their “exotic/esoteric” supplement stacks when just moments before I witnessed them performing ten sets on the leg extension machine instead of truly “PUNISHING THE IRON,” and themselves, in the squat rack or leg press.

Now that my little rant is over (it’s gotta be the Test Charge, lol), let me answer your question. The following is a list of supplements that have proven to me to be the most useful day in and out, remaining in my program for the majority of the year whether in or off-season.

• Multivitamin... Take with breakfast and an evening meal.
• Mixed EFA oil... Take 2-4 tablespoons per day with meals.
• Whey protein... Use as your pre and post workout protein source.
• Creatine... Take 1-3 grams along with your pre and post workout shake.
• Glutamine... Take 5 grams upon arising, 30 minutes before pre/post workout shake, and before final meal.
• BCAA’s... Take 5-10 grams upon arising and 30 minutes before pre and post workout shake.
• Carbohydrate powder... Mix 25 grams into your pre workout shake, and 50-100 grams into your post workout shake.