Taking supplements is optional, and in my opinion most of what you need should come from a solid diet. The supplements I use are minimal and mainly meant to support my diet or give me a little extra energy for workouts. You don’t need supplements at all—especially when you’re starting out—but if I had to suggest just one, it would be caffeine, since it’s a simple, effective stimulant.

Protein Shake: Depending on the time of day, I’ll have a protein shake either before or after my workout. I prefer ready-to-drink premixed shakes because they’re convenient and taste better to me, and I recommend trying a few different ones until you find one you actually enjoy. I’ve never really found a protein powder I like—mostly because I don’t like the texture compared to premixed options.
My pick: Nurri Vanilla Milk Shake

Pre-workout: About 30 minutes before my gym session, I’ll take a pre-workout that contains caffeine. It gives me an extra boost and helps me get going strong at the start of the workout.
My pick: Nutricost Pre-Workout

Intra-workout: During my workout, I’ll mix my water with a flavored powder packet that has a low dose of caffeine. It helps me keep my energy up throughout the session.
My pick: Great Value Energy Drink Mix

Creatine Monohydrate: There isn’t a whole lot to say—it’s one of the most well-researched supplements out there, and I take it daily.
My pick: Any