What are supplements and do you even need them? Short answer: most people don’t need supplements.

Longer, more useful answer: supplements can help if the basics are already in place, consistent eating and regular training. They’re meant to supplement what you’re already doing, not replace it entirely.

Here’s what the research (and real life) tends to support:

Protein powder
If you struggle to hit your protein needs through food, protein powder can be helpful. Whey protein is well-researched, affordable, and effective, we like Optimum Nutrition. If you prefer plant-based, an inexpensive vegan protein powder is also totally fine. This is usually the first (and most useful) supplement we suggest. Protein powder geared towards women is a scam and only trying to get you to pay more money.

Creatine
Creatine is one of the most researched supplements out there and has strong evidence for improving strength and performance. That said, it works best when your overall nutrition and training are already dialed in. If your ducks aren’t in a row yet, start there first. Creatine geared towards women is a scam and only trying to get you to pay more money.

Pre-workout
Pre-workout can be useful if you want a little extra energy or focus before a session (often it’s just caffeine doing the heavy lifting). It’s not required, and you can get a similar effect from coffee or tea if that works for you.

BCAAs
These are dumb. They’re expensive pee. If you’re eating enough protein, BCAAs add basically nothing.

Bottom line: supplements are optional. Helpful for some people, unnecessary for many, and never a substitute for eating well, training consistently, and recovering properly.

If you’re overwhelmed by the supplement aisle, you’re not missing some secret. Get the basics right first. Everything else is just extra.