Food comes first
No supplement fixes a poor diet. Before you buy anything, check that you eat regular meals with protein (eggs, chicken, dal, yoghurt, milk), enough calories for your goal and enough sleep. Supplements fill gaps; they do not replace the basics.
Whey protein: if you struggle to get enough protein
A scoop gives roughly 20 to 30 g of protein with fewer calories than a gainer. It is handy after training or as a quick snack, and it mixes with water or milk. If you already hit your protein target from food, you do not need it.
Mass gainer: if you struggle to eat enough calories
A mass gainer is a high-calorie shake. It makes sense when you are underweight or cannot eat enough to gain, and your meals are already decent. If you are not trying to gain weight, a gainer will just add calories you do not need.
Creatine: if you lift or train in short, hard efforts
Creatine monohydrate is one of the most studied supplements and a small daily amount lasts for weeks, so it is often good value per serving. It does not give you energy right away: it works through daily use over a few weeks.
Pre-workout, aminos and fat burners
These are optional extras. Pre-workouts are mostly caffeine. Amino acid drinks add little if you already get enough protein. Fat burners are stimulants and do not replace a calorie deficit. Leave them until the basics are in place.
A simple order to buy things in
- Fix your food and sleep first.
- Add creatine if you lift weights.
- Add whey if you cannot reach your protein target from meals.
- Add a mass gainer only if you cannot reach your calorie target.
- Think about the extras last.
Want a stack picked for you?
The Fuel Finder asks five quick questions about your goal, training, caffeine and budget, then suggests a stack from what is in stock.
This guide is general information, not medical advice. If you have a medical condition, are pregnant or take medication, talk to a doctor before using supplements.