Please help a newbe with supp Q's.

[Jethro1]

Looking for some help with choosing the right supps for me.

I am 39. Have been "lifting" since I was 11. Seriously for about 2 1/2 years (power lifting). I have a 90% clean diet. I am a lean ectomorph. I am old enough to be disciplined and patient and have no unrealistic expectations (I don't think). I am looking for something to put on muscle-size and not fat. I want something that is clean and as natural as can be (if that's possible). I've heard about whey, Creatine, L-Glutamine-, BCAA's. No clue. Ideally I would like to take just one thing, if that's possible. I do work very hard at my program (conjugate/periodization) and have for over two years. I just not putting on any size. Not looking to get body builder big, just something to show for how hard I'm working. I'm sure this sounds like what every other person wants. What's out there for me that's proven and wont break the bank. Thanks a lot.

[snorkelman]

... I want something that is clean and as natural as can be ...Ideally I would like to take just one thing, if that's possible...

creatine

[Free Weight Friedel]

creatine

This!

[CIoud]

Definitely creatine or beta-alanine.

[winning11]

Definitely creatine or beta-alanine.

Creatine & beta alanine great for strength/endurance/recovery. Both are very cheap.

[Jethro1]

Thanks for the (serious) advise. I can see why folks get frustrated with the same questions posted over and over. Really appreciate the sound guidance. I received a recommendation for Creatine. Where would I go for recommendations for Beta Alanine proven brand(s)? Thanks.

[kevin7117]

Thanks for the (serious) advise. I can see why folks get frustrated with the same questions posted over and over. Really appreciate the sound guidance. I received a recommendation for Creatine. Where would I go for recommendations for Beta Alanine proven brand(s)? Thanks.

A lot of creatines have beta alanine already in it. Well the flavored/drink mix ones. Not the straight up non flavored powder.

[Maluket]

I take the SNS (Serious Nutrition Solutions) tub of 501 Beta Alanine capsules. But if you only want to take one thing, go creatine. Actually, if you're only adding one thing, add calories.

[SgtShoulders56]

Are you sure you are getting enough protein in your regular diet? I would look into some whey as well as the creatine.

[Jethro1]

I'm not 100% I am getting enough protein. I do eat a lot of eggs and beans. Probably could stand to lay off the milk and heavy up a bit on the chicken and Tuna.

[SgtShoulders56]

I'm not 100% I am getting enough protein. I do eat a lot of eggs and beans. Probably could stand to lay off the milk and heavy up a bit on the chicken and Tuna.

I would look into a quality whey supplement. ON 100% whey, XF Whey, Scivation Whey are all decently priced. Or a blended complex like Myofusion, MP Combat, Syntha 6. Whichever you prefer or is cheaper. And for creatine go with AllMax Creatine Monohydrate.

[Jethro1]

This is all VERY helpful. Thanks a lot.