If you’re new to working out, start with the basics before adding multiple supplements. A protein powder can help you hit your daily protein needs, which is essential for muscle recovery and growth. Creatine and pre-workout can be added later once you’re consistent with training, hydration, and nutrition.

Yes, creatine is one of the most researched sports supplements and is considered safe for healthy individuals when taken at the recommended dose (3–5 grams per day). It may cause mild water retention in muscles, so staying hydrated is important. Anyone with kidney concerns should speak to a doctor before using it.

Your body needs protein to repair and build muscle after workouts. If you’re getting enough through whole foods like chicken, eggs, fish, or beans, you may not need a supplement. But if you struggle to meet your daily intake, protein powders make it easier and more convenient to reach your goals.