Firstly, it is important that you check with a doctor before starting ANY exercise or supplement program. I do not assume liability for this information or how the reader chooses to use it. This advice is not meant to treat medical problems for any reason. Please understand that I am not a doctor and don't claim to know everything about every supplement currently on the market. I have been around this board for over a year and have made great strides toward my goals (though I'm still not where I'd like to be) with the help of many, many members of this board. I don't intend this to be a sticky, I certainly don't have the clout necessary and
pogue's article provides more than enough information about supplements. I thought I'd offer this as it has been more than a year and new products have been added and prices changed. Obviously, many aren't reading the sticky and I hope this can remain bumped for at least a couple days for all the newcomers. I have these calculations myself, and thought that it would have been helpful to have it all in one place. Anyway, without further ado:
New to supplementation? Want to give things a try without spending money on the latest 200$ creatine+carb blend? The following are the cheapest of their kind at bb.com, and I suggest you give them a try first.
Protein. A simple whey protein will do for beginners. Finding it near impossible to wade through the various serving sizes (why can't BB.com organize by price/g?), I decided to compare the 5lb tubs (chocolate flavor) of the 3 most popular whey blends here on bb.com. The results?
Champion's Pure Whey Protein Stack: 2.02 cents/g of protein
Optimum's 100% Whey Protein: 2.06 cents/g of protein
Dymatize's Elite Whey Protein: 1.86 cents/g of protein
Thus, one would conclude that Dymatize is the best value, blends unconsidered. In the end, the margin is so small that it is up to the buyer to decide which flavor, blend, or even brand suits them best.
Creatine. Creatine monohydrate is the "tried and true", the most popular and also least expensive form of creatine available. Studies have proven that creatine does increase athletic performance, unlike modern forms. BB.com does show the price/g of creatine monohyrate, and one notices that many brands offer 2 cents/g of creatine. Perhaps even moreso here, the difference is so small that there are many choices. One thing to consider in evaluating monohydrates is "micronization", which is said to result in smaller particles and less stomach discomfort. I haven't experienced a bloating problem with regular, and of course anecdotal evidence is all over the place. If monohydrate doesn't work for you at the correct dosage and with the right water intake, give a newer formula a try. The brand I would reach for first is
UN Creapure because it has been recommended by members of this board whom I trust.
Fish Oil. Fish Oil's benefits abound, and it has become a staple in near every strength athlete's diet. I won't pretend to know everything about it, but I do know that the key here is the amounts of EPA and DHA per cap. The standard is 180/120mg, and most products have this amount per cap or softgel. Of the non-liquid products with listed amounts, Optimum Nutrition's
Fish Oil is the cheapest - at roughly 3 cents per softgel(3.49). Less than a quarter cent more is NOW's
Omega-3, which features a 2cap serving size, but with the same amount of EPA and DHA per cap. Both brands are respectable and popular. These two products are less than half the price/cap of their nearest competitors.
Multivitamin.This was left for last because it is impossible to judge quantitatively, but is perhaps the most important of supplements, especially to the strength athlete. Constant trauma to the body and rigorous dieting often leads to deficiencies in vitamins and minerals in the body. Again, you are welcome to research each compound in the most popular vitamins, but I would be confident that the leading products have sufficient formulas. Consider that some are available in once daily and others twice daily formulas, and these should not be treated lightly as overdosing on "heavy metals" can bring serious consequences, and Twinlab (among others) offers an Iron-free Multi. Most popular formulas here on the forums:
Twinlab
Daily One
AST
Multi-Pro 32x
Optimum
Opti-Men
NOW
ADAM
Several companies offer formulas that "go beyond" the average multivitamin. Universal's Animal line features the
Animal Pak, a collection of vitamins taken once (or twice) daily, and which contains ingredients from herbal performance enhancers to EFAs and Amino Acids. Controlled Labs has recently released
Orange Triad, a convenient 3 in 1 product. Their formula contains digestion enzymes and joint support ingredients in addition to vitamins and minerals. Also, females please note that both Optimum and NOW offer different versions of their popular multivitamins which are intended for your different bodies.
As a newcomer you might have questions about diet or training. BB.com provides forums full of stickies and helpful members who can help you to achieve your goals. As supplement-purchasers, we have the benefit of many new products hitting the market and a forum for discussion. On a final note I urge you to research intently all products and especially brands from which you intend to purchase. As a consumer, your only power is through your wallet, and it is important that you make a statement.
Any errors or omissions? Please contact me through PM and I will take care of it. Disagree? Feel free to shoot me a PM to discuss it.
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