I only do a small overview of the dietary supplements. I don’t take much supplements and you do can train and gain without any supplements except for deficiency symptoms or vegan diet. But a few basics can help.
Whey is produced as a by-product in a dairy and is whey protein. It is quickly digestible and can have a positive effect especially after training by stimulating protein synthesis. A high quality protein with an excellent amino acid profile. Take 30-40g after your workout. Also possible to take occasionally in between.
Casein is a form of protein that occurs in dairy products. It is rather slow to digest and is thus used especially in the evening. Since you can just eat dairy instead, I think casein is unnecessary.
Think of MKP or egg white as a form of protein between whey and casein. You don’t need them either. Instead, take a meal or simply resort to Whey.
Plant-based protein shakes:
Use it when you’re eating less/no animal products. Also take it after training in the amount of 30-40g. Some vegan recipes also include an amount of plant-based protein powder. In vegan diets, protein powders tend to be added to meals more often than in mixed-food diets.
Special amino acids:
BCAA consists of 3 essential amino acids that go directly into the muscles. Thus they are quickly available and do not burden the digestion. Simply put, think of BCAA as a form of muscle protection. The effect lasts approx. 45-60 min. One takes BCAA directly before the training in the quantity of 10g. I find BCAA enjoyable, but you can just as easily leave it out. I recommend the powder form because it is significantly cheaper.
EAA contains all 8 essential amino acids. From the effect and the field of application you can imagine it similar to the BCAA. You can take it instead of BCAA before your workout. In recent years, EAA have somewhat outranked BCAA due to various study results, which is why I would rather recommend EAA to you.But both are good.
Glutamine is supposed to improve regeneration, especially in low carb diets, and support the immune system. These effects have not been established beyond doubt and do not always occur. It may work for some, but because of the poor price/performance ratio, I don’t recommend glutamine.
Boosters are supposed to get you awake for your workout. I’ve never taken one. They are highly dosed and are virtually addictive. Many become constant users and can hardly exercise without it. I don’t recommend it.
You produce 1-2g of creatine yourself daily and also take in creatine through food. Creatine serves as a quickly available source of energy during stress. By taking creatine, you are trying to provide more energy so that you can do 1-2 more reps or a little more weight.
Take 3-5g daily. There are those who feel no effect from creatine (me, for example), so-called non-responders, or get stomach aches. Others have significant strength gains. Try it out. Creatine is safe, but make sure to drink enough water. You can take creatine at any time of the day. Either in the shake or in a glass of water.
Mineral & Vitamin Tablets:
Unless there is a deficiency in the blood work in my opinion not necessary. There is evidence that taking vitamin D in winter can have a positive effect.
Omega 3 tablets:
Specifically, it’s EPA and DHA, two of the polyunsaturated fatty acids. Study results on omega 3 tablets vary. I recommend eating fat fish 1/week instead.
-40g Whey in water after training.
-Whey respectively a vegetable protein for meals that are to be prepared and consumed very quickly or to ensure the protein content as a vegan.
-3g creatine daily in the Wheyshake or drink with a glass of water. In case of a positive effect you can supplement permanently, in case of side effects or no effect you can stop taking it. Drink plenty of fluids.
-10g EAA/BCAA before training.
-Vitamin D in winter.
-Omega 3 tablets