I left supplements for last because they're the last thing you should worry about. Only when you perfect everything I stated above should you concern yourself with them. When you do implement them, be sure to balance them with your nutrition, rest, and training. You can't rely on protein powder to make your gains for you.

Start with a multivitamin to ensure you get all the nutrients you may not get from food. Then go for fish oil, which may help reduce inflammation and could help your heart, brain, and joints to function optimally. Third, grab somewhey protein powder. You'll get good nutrients and a broad spectrum of amino acids to help you repair and rebuild muscle.

If you struggle to consume enough calories, try a weight-gainer. You might also add creatine monohydrate to aid in strength and lean mass gains.

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