Supplements

Here is a list of supplements you should use. Some are more important than others, so I will categorize them differently I take all of these and they have great benefits for not only performance, but overall health.

Besides protein, you should cycle on and off most supplements, especially pre workouts. Your body adapts to supplements and the effect will be lessened over time. For Pre-workouts or Beta Alanine, 1 month on and 1 month off is a good plan. For Creatine/ Kre-Alkaline, take 6 days a week for a month and then take a week or 2 off. Others listed at the bottom are just good for health, so while I recommend them and together over time they would help you, they aren't really powerlifting supplements. Just everyday recommendations that I like.

Must Haves: 

Protein Powder. Enough daily to reach proteins goals and to supplement lack of meat in diet. Needed unless you're having steak/fish/chicken 5+ times a day.

Creatine/ Kre-Alkaline, YOU MUST HAVE LOTS OF WATER. This will probably be the best supplement you have, you'll see and feel results pretty quickly. Creatine is also the most researched supplement out there, and is unanimously considered safe and effective. In short, it draws water and nutrients to your muscles, giving them more mass, increasing strength, and lowering recovery times. If a perfect supplement exists, this is it. Again, just make sure to drink extra water.

• Creatine works by enhancing the ATP-PCr energy system by better maintaining muscle ATP levels
• Creatine has been shown repeatedly to be both safe and effective
• Not everyone responds to supplementation
• Beyond helping strength and body compositions, there also seems to be cognitive benefits
• Creatine monohydrate is the best and cheapest form
• Dosage should be around 20g for 5 days when loading, and 5g afterwards
• There is no inherent need to cycle it
• Might be best to avoid taking with high doses of caffeine
• Taking creatine post-workout and/or with carbohydrates may have an advantage
• Which Creatine should I buy, check out this link  https://labdoor.com/rankings/creatine
• See this link for more details and great references. https://renaissanceperiodization.com/expert-advice/everything-you-need-to-know-about-creatine 

Very Highly Recommended:

Beta Alanine instead of Pre Workout, 2 to 3.5 grams minutes before a workout. Beta Alanine is an ingredient found in many pre workouts, so you get pre workout with the health benefits MINUS the caffeine and negative effects of pre workout. Beta alanine buffers acid buildup in muscles during exercise and reduces fatigue, it also has various other health benefits.

Read this article for more details and references  https://renaissanceperiodization.com/expert-advice/the-science-of-betaalanine