Ergonic aids have become huge in sports. There are many supplements out there that are "money makers" and don't provide much of an edge. Here are 3 supplements that I can recommend.
Creatine has been very controversial, but I can tell you that there are various studies that show creatine works to increase muscle strength and size. However, it needs to be taken properly, and more importantly consistently. There are also side effects with creatine, and before taking it feel free to Contact Me and I can explain benefits vs risks in more detail.
Yes that's right, caffeine has been proven to slightly improve athletic performance. It is known to increase concentration and intensity as it aids in burning fat. Caffeine can be taken in many preworkout supplements, in a pill form, or simply just a cup of coffee. 300 mg of caffeine a day can be beneficial to your health, however this dose shouldn't be exceeded.
Whey protein provides your muscles with essential amino acids that will help aid in recovery after your workouts. Although it can be taken throughout the day as some do advise, timing is more important than quantity. Post-workout, before bed, and upon waking are the times of the upmost importance in that order. Protein can obviously be obtained in the diet through meat and other sources. A powder can be effective because one scoop can contain as much protein as a whole chicken breast, and it doesn't contain saturated fat. However meat can provide the important vitamin B-12. I recommend combining both natural and artificial protein sources.
No supplement is going to give you drastic results. Progress is mainly made through a healthy diet and consistent hard work in the gym. Supplements are aids to your body. If you don't want to drop money on these expensive supplements...don't! In fact I wouldn't recommend using supplements when starting out. Once a plateau is reached, then you can start thinking about supplements to help bust through frustrations in training. If you would like to explore some supplements online, you can shop at some of the links listed below:
Bodybuilding.com
Vitamin Shoppe
GNC