Just joined a gym? The only supplements a beginner needs

If you have just joined a gym, the supplement shelf can feel like a test you did not study for. Here is the honest short version: most beginners need very little. FIRST: FOOD, SLEEP AND TRAINING No powder makes up for skipped meals, short nights or missed sessions. Get those three right and you will make progress. Supplements are the last few per cent. THE ONE MOST BEGINNERS FIND USEFUL: PROTEIN If you struggle to eat enough protein from food, a whey protein is the simplest way to close the gap. One scoop a day, after training or with a meal, is where most people start. Our guide to whey versus isolate will help you choose. THE ONE WORTH CONSIDERING: CREATINE Creatine monohydrate is one of the most studied supplements for strength training, and it is inexpensive. A small daily dose is all it takes. Read our creatine guide first. THE ONES THAT CAN WAIT Pre-workouts, fat burners, BCAAs and long lists of "stacks" are not where a beginner should spend money. If your diet already has enough protein, BCAAs add little. Pre-workouts are high in caffeine; if you are sensitive to it, avoid them. A SENSIBLE FIRST SHOPPING LIST • A whey protein, in a flavour you like. • Optionally, a creatine monohydrate. • A shaker. That is it. HOW TO SPEND WISELY • Compare the cost per serving, not the price of the tub. • Try a smaller pack of a new flavour first. • Buy from a shop that sells sealed, genuine stock — see our guide on spotting a genuine supplement. At Protein Basket we would rather sell you the two things you need than the ten you do not. Come in, tell us your goal, and we will keep it simple. A note on health: supplements are not medicines. If you have a medical condition, take regular medication, are pregnant or breastfeeding, or are under 18, speak to your doctor before you start.