Your First Supplement Stack: What a Beginner Actually Needs
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Walk into any supplement shop and it is easy to leave with five tubs you do not need. The truth is simpler: training, food and sleep do most of the work, and supplements help you stay consistent. Here is where to start.
1. Protein powder
Most people who train benefit from more protein than they eat. A scoop of whey after training or between meals is the easiest way to close the gap. Not sure which type? Read our guide on whey vs isolate vs hydrolyzed.
2. Creatine monohydrate
Creatine is cheap, well researched and supports strength and power in the gym. Take 3 to 5 grams every day. Our creatine guide explains how to pick one.
3. Optional: a pre-workout
A pre-workout can help on days you feel flat. Most contain caffeine, so check the dose on the label, avoid taking it late in the day, and skip it if you are sensitive to stimulants. Stim free pump formulas exist too. Browse the pre-workout collection.
4. Optional: health basics
If your diet is low in fish, fruit or vegetables, basics like fish oil, vitamin D or a multivitamin can help fill gaps. They are not muscle builders, so buy them for health, and ask your doctor if you take medication. See health and wellness.
What you can skip at first
- Fat burners: they will not replace a calorie deficit.
- Test boosters: not needed when you are starting out.
- Mass gainers: only useful if you truly struggle to eat enough calories.
- BCAAs: if you already get enough protein, they add little.
Ready made beginner stacks
Our stacks put the basics together for less than buying each product separately:
- Beginner Whey and Creatine: the two essentials in one.
- Gym Starter Stack: whey protein, creatine and glutamine.
- Budget Starter Stack: a protein and creatine pair at the lowest total.
The basics that matter more than any tub
- Train consistently, three to four times a week, and add weight or reps over time.
- Eat enough protein and enough total food for your goal.
- Sleep seven to nine hours.
- Drink water through the day.
We deliver across Lebanon from our shop in Saida, with cash or Whish on delivery. Questions? Message us on WhatsApp at 70 370 629 and we will help you pick.