My top 7 basic supplements

You listed protein twice—casein is just another protein form. BCAAs are just broken-down protein pieces. If you're eating enough food protein and using whey, adding extras becomes less cost-effective. Creatine is the most researched supplement out there and absolutely belongs on the list. And yeah, avoid overpriced brands like GNC; they don't justify their prices with extra quality.

You forgot to add steroids.

On multivitamins: if price is similar I prefer a good quality capsule because manufacturers have more flexibility with ingredient forms versus compressed tablets. Also, GNC has historically failed a number of third-party tests on some products. On BCAAs: they're pointless if you're already getting enough protein. Why drink BCAAs when a protein shake will do the job?

1) The isolate vs concentrate debate is pointless. If 20 calories wreck your whole diet, something else is wrong. 2) Don't buy cheap fish oil. It's a food product and can go rancid—buy quality (Carlson or Nordic, for example). 3) Same on multivitamins: don't skimp. 4) Casein isn't necessary; fast or slow—doesn't matter if you hit your daily protein goal. 5) BCAAs are useless if you're meeting protein needs. Maybe sip aminos if you train fasted, but use a full EAA product instead of BCAAs. 6) Carb source depends on use. For intra-workout it's individual—HBCD is top tier for many. Waxy maize didn't agree with me. Karbolyn works for some; others do fine with dextrose or maltodextrin. 7) Creatine should be top priority, not optional—it's non-negotiable.

Psyllium (Metamucil) is number one for me. Don't sleep on it. Best results ever.

I stack a lot: ubiquinol, citrus bergamot, omega-3, taurine, NAC, and TUDCA.

Thanks for laying it out in a clear numbered list — I was about to do the same and you covered everything I would have said.

Haha, so true.

Great minds think alike.

Seriously—isolate vs concentrate isn't some new secret. Concentrate is lactose-heavy; if you pay more for that, fine, but it's basically marketing. Carbs are for pre-workout — you can eat cheap carbs like oats or yams for pennies. Mix isolate in coffee if you want a quick, affordable option. Fast vs slow proteins absolutely matter: fast proteins like isolate post-workout (without carbs) let that training-induced IGF-1 response drive nutrients into muscle. Slower proteins don't spike unless you want them to. Then use medium-chain carbs about 45 minutes post-workout with a complex meal so insulin helps pack nutrients into cells. Intense lifting spikes HGH and nutrients move into muscle; insulin later helps shuttle things in, so time your meal. Pre-bed, you need something that will sustain you for several hours—eat a slow-digesting option like chicken so you stay positive through the night. People should read the old threads and stickies instead of reinventing this stuff.

BCAAs are a ripoff—get your amino acids from eggs or whole food. And remember testosterone is built from cholesterol—basic nutrition provides the building blocks cheaply.

What about actual whole food instead of all this supplement stuff?

For protein right after training or during the day I use hydrolysate because it digests fastest and has no lactose. Post-workout it's great since you can eat again within 30 minutes. I use concentrate at night or between meals because it digests slower and keeps me fuller, though I take it with lactase so I don't get bloated or nauseous. Fish oil is solid if you can tolerate the burps—if not, flaxseed oil is a decent alternative. I take a basic multivitamin from the supermarket to cover the baseline, then supplement additional Vit C, D, B12, folate, zinc, manganese and magnesium for tendon, libido, liver and free-testosterone related benefits. I can't stand casein—it knocks me out of appetite for like 12 hours. BCAAs can help because they add extra leucine, valine and isoleucine beyond diet and whey, and extra leucine is important to boost muscle protein synthesis. Still, EAAs are way better since they give all nine essentials like histidine and methionine. I usually add extra leucine to EAAs for faster recovery. Waxy maize annoys me because it doesn't mix easily like dextrose, and I prefer the taste of dextrose. Creatine is a hot topic: the studies look great, but I question whether in practice it makes a dramatic difference for everyone...

My buddy Sgt was spec ops and shredded. He didn't make it back from his last mission... R.I.P. He left this for you all.

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