Supplement Survival Guide

Load up your gym bag with the right supplements.

By Rehan Jelali, CSN

Admit it: The last time you were in GNC, you didn’t know what to do, with its aisle upon aisle of oddly shaped, oversized bottles containing mysterious concoctions that you keep hearing you should take but have no clue where to start. Don’t worry: Reps! has your back. Here’s our expert advice on how to get a jump-start on your new supplement gym bag. Now you’ll be the guy with the bag full of tricks that will get you the best gains. Enjoy!

1. A Multivitamin/Mineral Formula

Vitamins and minerals are key nutrients required by the body to perform a multitude of actions. Getting a full spectrum of vitamins and minerals helps cover your bases. Since exercise causes a loss of vitamins and minerals, supplementation can help reduce any deficiencies.

Best Time To Have It: Right after breakfast.
Daily Dosage: Start with one pack after breakfast and add another pack along with lunch after just a few weeks.
Three To Try:

Optimum Nutrition Opti-Men
MHP Active Sport Multivitamin
Gaspari Nutrition Anavite Multivitamin

2. Protein Powder

Whey, casein, egg albumin mix-protein is the key building block of lean muscle. Protein has been shown to increase lean body mass, enhance immune function, lower muscle breakdown secondary to weight training and even increase strength. By getting a mixture of proteins, you’ll get the benefits of each.

Best Time To Have It: First thing in the morning, before a workout and right after a workout.
Daily Dosage: Three or four scoops in divided doses mixed with water or nonfat milk each day.
Three To Try:

100% Gold Standard Whey from Optimum Nutrition
Now Sports Whey Protein Isolate
BNRG Proto Whey

3. Creatine

This well-researched sports supplement is vital for building lean muscle and increasing your size and strength.

Best Time To Have It: Right after a workout or first thing in the morning on non-workout days.
Daily Dosage: Five grams a day.
Three To Try: