eat Correctly
eating is more important then supplements.
you want to eat 6 to 7 meals each day (every 2 1/2 to 3 hours). a pound to 1.5 pounds of protein per pound of body weight each day. real food is better then drinks, bars, etc.
each meal should have protein, a lot of vegetables, and at least 3 of the meals should have complex burning carbs (oatmeal, brown rice, yams, whole wheat bread, etc).
post workout immediately drink a mixture of 40g to 50g protein (whey is best here because it is digested quickly), bcaas, glutamine, 40 to 60 grams of a simple sugar, and creatine (if you want it).
a good multivitamin.
glutamine, bcaas, twice a day are good.
fish oils are good too. pick a deep water fish oil.
see how your body reacts, and then make changes. expect things to happen slowly.
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