Supplement help for noob

[Heracles]

This should give some of you guys a pretty good laugh. I am an athlete who has never used supplements before, I guess I shouldn't say never, I have tried creatine once in the late 90's but it seemed like I didn't need it so I dropped that experiment. I have done quite well with just eating healthy and training hard but now that I'm getting older I was thinking of going down the supplement road. My question is what to take? What is a waste?

Here is what I have come up with so far with research.

I would like to take:

creapure - supposed to be good, is it expensive? Should I just use a regular creatine?

Pre workout/post workout protein - I was reading about hydrolysate protein, sounds $$ but I do have some digestive problems so I was thinking this would be good. I can use something else of course, is isolate better or not?

Casein whey before bed - is this necessary? I don't drink milk or use dairy at all
and I know casein is a milk protein. Should I get some of this and what should I get?

BCAA's - I assume all are the same just take them throughout the day or do you do pre/post workout with them?

fishoil - pretty standard I think.

Multivit - any preferences?

ZMA - this is for zinc/magnesium replacement, sounds good to me any preferences?

Also read about surge recovery for it's anti-catabolic effects taken after workout athlete can recover in shorter time?

And NO shotgun as a stimulant, sounds ok but not really sure if I want that right now, maybe later when I am dieting harder.

Those are the basics that I have thought about any additions recommended. I am not a bodybuilder and am not interested in gaining mass. I am comfortable at my weight of 200lbs but I don't want to be any bigger than 220lbs.

Also is there one store where I can kind of get everything from, or just about everything to save on cost.

I know I should do my own research, I have done some and could make these decisions on my own I'm just looking for some feedback from some people who have probably tried just about everything available today.

So have a good laugh and poke some fun at me but while your at it please throw in some suggestions as well.

I hope this all makes sense and here are my stats: I'm 33 years old, 6 feet, 200lbs and probably higher than 10% bodyfat now that was 6 months ago when I had a photoshoot, likely around 12-13%. also would like to buy canadian as well.

Thanks.

Herc

[Timbo89]

creapure - Just like regular mono, but it certified to have no contaminants.

Protein - Invest in a good quality Whey Protein Isolate, True Supplements, one of our sponsors, has good prices on them. All other types of protein are inferior in my opinion.

Casein - Not necessary. It is a slow digesting protein, but not worth the money. You can do things like adding a tsp of olive oil to your regular protein to slow down digestion. or simply eat some cottage cheese before bed. Full of casein.

BCAA - I use them intra-workout mixed with some gatorade.

Fishoil - Helps lubricate joints, one of the best investments.

multi-vit - Many different kinds. I like Strive's Pro-vit.

ZMA - I use it, i find it helps me get better quality sleep.

Post-workout recovery drinks arent necessary. They are just a mix of carbs and protein. it is cheaper and better to just drink some like gatorade and have your protein shake.

[Talo]

If you want to use creatine just get some bulk creatine from TS . Same with the protein . THey have some very good deals

If you want to use gatorade post workout that's fine , but I find that could get expensive at $3 for a jug. Pick up some maltodextrine you can get this cheap ( $40 for 10lbs or cheaper ).

Fish oil - there are so many health benifits to fish oil that , yes it should be in your diet. 6-8g is what I take because I don't eat that much fish.

[baza]

Casein is not necessary, but whole foods or slow digesting protein is ideal.
BCAA's you can buy if you want, most whey proteins have quite a bit in them.
Creapure - I'd look into a creatine/no2 blend. I tried LG Sciences and I loved it. They can't ship anything here at the moment and I bought VPX Shotgun.
If you have digestive issues, I'd look at an isolate for post workout. Blends may be okay with you, but some have a lot lower quality powder in them, and you may have issues.
Fish oil, I take it. If you take salmon, you could get away with not taking any fish oils.
Multivitamins, I honestly think if you have a good clean diet they aren't that important. if you are dieting, they probably play a bigger role, but for the most part, I think we get enough vitamins and minerals from the six meals we eat a day. I've gone numerous months without taking one. Actually funny coicidence, I started taking one again and two weeks later I got sick for the first time in about 10 years. lol

All in all, it's what you want to spend. You said you aren't looking to gain a lot of mass or anything, so I think a lot is not necessary. Eat salmon a few times a week, that's enough. Eat a variety of foods, and you don't need a multiV or you can just get a cheap one. If you don't want to get bigger, then why bother with creatine?
now if you're just mostly looking health wise, then get a multi and fish oil.

[Heracles]

that's what I love about this forum, good honest feedback that I can evaluate. Thank you gentlemen..er or ladies (not sure). I was fairly sure the direction I was going in and you helped me narrow my focus.

Thx again for the feedback.

Herc.

[MMASTAR]

progressive makes a great multi vit, remember you only need to supplement omega 3, not 6 or 9,about 5-10g a day.. creapure is best 5mg upon waking 5mg post workout with your whey and carb source..stick with an isolate..

[519Muscle]

spend ur money on food dont get too fancy with ur supps just use the basics such as whey protein, bcaa, l glutamine, creatine mono and some essential vitamins. check out truesupplements.com for some unreal prices