Choosing gym supplements by goal
Supplements only add to your diet and training; they do not replace balanced meals and sleep. The tool below suggests the group that matches your goal. If you have a medical condition, take medication or are under 18, ask a doctor first.
What is your main goal?
How is your everyday diet?
How long have you been training?
Building muscle: start with total protein
Protein helps muscles recover after training, and most people can get enough from food. Whey is convenient when you fall short or are busy. See whey protein and the beginner's guide to whey.
Strength: creatine monohydrate is the most studied
According to a US National Institutes of Health (NIH) fact sheet, creatine can help strength in short, intense efforts such as lifting and sprinting, and usually causes slight water-related weight gain. Read how to take creatine.
Gaining weight: calories first, products second
If you struggle to gain weight, you need a steady calorie surplus. Mass gainers combine protein and carbs in one shake, which helps if you eat few meals. Oats and peanut butter are cheaper ways to add calories.
Read the label before you buy
- Protein per serving and the scoop size.
- Sugar, sweeteners and caffeine (in pre-workouts).
- Expiry date, import labelling and product registration in Vietnam.
- Skip anything promising miracle muscle gain or cures.