When you start going to the gym, it's normal to feel overwhelmed by the number of supplements you see on social media and online stores. Shakes, pills, colored powders… But the truth is that You don't need to spend a fortune to see results.

The most important thing will always be your training, your diet, and your rest. Supplements are just one support to improve performance and recovery, never a substitute.

Here we tell you which ones are really useful for young people who train and want to progress naturally.

🥛 1. Protein powder

• It helps you meet your daily protein needs if you can't get it from food alone.
• Ideal to take after training or as a quick snack.
  👉 It doesn't work magic: it just complements your diet.

⚡️ 2. Creatine monohydrate

• One of the most studied and effective supplements.
• Improves strength, energy, and muscle recovery.
• Safe in the long term, provided the correct dose is taken (3–5 g per day).

💊 3. Basic multivitamin

• Young people often have deficiencies in some vitamins and minerals, especially if they eat poorly or lead a hectic lifestyle.
• A multivitamin helps to cover those deficiencies and maintain your performance.

🥑 4. Omega 3

• Important for cardiovascular health, joints, and recovery.
• You can get it from oily fish, but a supplement ensures the right dose.

🚰 5. Caffeine (in moderation)

• It increases energy and concentration during intense workouts.
• Better in plain coffee or capsules, without strange mixtures.

❌ Supplements you DON'T need when starting out

• Miracle fat burner.
• Powders or pills without scientific evidence.
• “Secret” blends that promise quick results.

Remember: The foundation will always be training well, eating a balanced diet, and resting..

💡 Conclusion

If you're young and just starting to train, focus on the essentials. Protein, creatine, and some basics like omega-3 or a multivitamin can help, but No supplement can replace a good diet and discipline at the gym.

💪 Take the next step

👉 In One More Up you will find quality supplements, ropa fitness and customized plans that will help you progress safely and without complications.
Start with the basics and build a lifestyle that will stay with you forever.