You started training: what to take and what you don't need
When you start the gym, calisthenics or some sport, it's easy to think you need several supplements. In reality, most people can start with something much simpler.
First: water and good nutrition
No supplement replaces sufficient nutrition, rest, or constant training. Before buying products, try to consume varied foods, sufficient protein, and liquids throughout the day.
For normal sessions, water is usually enough. Sports drinks with carbohydrates and electrolytes can be useful during long, intense, or very hot activities, but they are not necessary for all workouts.
Protein: only if you don't get enough from food
Protein helps maintain and develop muscle mass, but it can be obtained from foods like meat, eggs, fish, dairy, legumes, and soy.
Protein powder is not mandatory: it simply offers a practical way to complete what's missing. For physically active people, a total consumption of approximately 1.4 to 2 grams of protein per kilo of body weight per day is often used as a reference, although individual needs may vary.
If you already get enough protein through your diet, adding more protein powder will likely add little.
Creatine: the option with the most backing
If you're looking for a simple supplement to complement strength training, gym, calisthenics, or sports with intense efforts, creatine monohydrate is one of the options with the most evidence.
A common guideline is to take between 3 and 5 grams daily, even on rest days. You don't need to do a loading phase or consume it right before training: consistency is more important than timing.
Do you need a pre-workout?
Not necessarily. Many pre-workouts owe much of their effect to caffeine, which can temporarily improve energy and focus.
However, it can also cause nervousness, palpitations, or sleep problems. If you train in the afternoon or are sensitive to caffeine, it may be better to avoid it. Sleeping well will be more important for your progress than relying on a stimulant.
And what about amino acids, fat burners, and other supplements?
In general, someone who consumes enough protein doesn't need to add BCAA or amino acids separately.
Fat burners also don't replace a calorie deficit, and their effect is usually small. Multivitamins, vitamin D, iron, and other micronutrients should be used when there's a specific need, not just because you're starting to train.
The quick guide
For most beginners:
Water: essential.
Protein powder: useful if you don't meet your needs with food.
Creatine monohydrate: optional, but with good scientific backing.
Caffeine or pre-workout: optional and not recommended for everyone.
BCAA, fat burners, and multivitamins: generally unnecessary without a specific reason.
Conclusion
You don't need to start with a collection of supplements. Train regularly, eat well, rest, and stay hydrated. Then, if necessary, you can add protein for convenience and creatine to complement your training.
People with illnesses, regular medication, pregnancy, breastfeeding, or kidney problems should consult a health professional before using supplements.