Whey Protein Blend
Whey protein is a fast digesting type of complete protein that is very bio-available. Most fitness enthusiasts use whey protein after workouts because of its fast digestion. Whey protein powder is as much of a food as it is a supplement. If you have a problem getting in enough protein every day, a daily shake or two between meals is an awesome idea. For this type of goal, it's best to buy a whey protein blend, with others like casein, soy, and/or egg.
Studies have shown that even the healthy foods, like fruits and vegetables, at the store don't contain as many vitamins as they are supposed to. Nobody has their diet perfected so much that they are in a surplus of every vitamin and mineral. Hence the need for a multi-vitamin. If you eat healthy for the most part, you can save some money and just take multi-vitamins on workout days only, since this is when your body is the most stressed. If you want to maximize the health benefits, find one that is designed for fitness and supports your specific gender with various herbs and other beneficial ingredients.
Americans don't consume enough Omega 3 fatty acids in their typical diet. Unless you are eating fish daily, I recommend you get a fish oil supplement. Fish oil supplements are great for your heart and can actually help your fitness in a variety of ways. There are other ways to get Omega 3s as well, like flax oil.
If you want to up your performance in basically every area of fitness, creatine is the #1 supplement. I won't even go into all the benefits in this article. It's simply not big enough. People think creatine is bad for your kidneys and bad for women, but neither is true. 3g daily is the best dosage to save money and keep your creatine stores flooded.
Caffeine is the pinnacle of energy and performance supplements. It speeds up your metabolism, improves your metal focus, and gives you a nice energy boost. Caffeine is best taken before a strength or cardio workout to really reap the benefits. You can also take a small dose in the morning if you would like to get your day started. If you choose to supplement with caffeine, you should drop other sources, like soda, coffee, and energy drinks.
That's it – my top 5 supplement recommendations. Don't go beyond these supplements without giving them a good month or two to really feel the benefits! There are a few other supplements on the market that are worth trying, but you should save them for later when your plateau with these 5.