Beginner stack: 4 supplements to start with

If you are just starting, do not waste money on 10 supplements. These four cover 90% of the benefit:

1. Whey protein

Not because it "builds muscle" by itself, but because it is the easiest and cheapest way to top up your daily protein if your food falls short. One or two scoops a day as needed.

2. Creatine monohydrate

3–5 g daily. It increases your strength and training performance, and it is cheap, safe and proven. The best performance supplement there is.

3. Vitamin D3

Most people in this region are low on vitamin D from limited sun exposure. It affects immunity, mood, bone health and testosterone. 1000–2000 IU per day is safe for most people (ideally get a blood test).

4. Omega-3 (fish oil)

If you do not eat oily fish twice a week, a dose providing 1–2 g of EPA+DHA daily supports heart and joints and lowers inflammation.

What can wait

Pre-workout, glutamine, BCAAs, fat burners — all optional or unnecessary as long as your protein and calories are on point. Focus on training, food and sleep first.