First of all, you need protein to grow muscle mass, so drink protein. whey protein hydrolyzate is absorbed most quickly, it begins to "work" literally 5-10 minutes after ingestion. This form is convenient to use as a light snack 10-15 minutes after the end of the workout - replenish protein reserves, energy, normalize sugar levels and reduce blood cortisol.
Casein is worth taking at night. It gives a feeling of fullness for a long time, it takes about 5-8 hours to digest. Those. This type is worth taking if you do not have the opportunity to have a big dinner after your workout (if you finish it late).
Creatine will also be very useful. It increases stamina , i.e. the workout will be more productive. In addition, it slightly retains water in muscle fibers, they look more plump, due to this, body weight increases.
When you go in for sports, you need vitamins in increased amounts . Good dosage is found in the Opti-Men and Animal Pak. We have a comparison-review of these vitamins, you can choose the appropriate option: https://fitbar.ru/articles/opti-men-ili-animal-pak---cto-ze-vse-taki-lucse-vsa-pravda- o-dobavkah /
Omega-3,6 and 9 acids help muscles recover faster after exercise, improve the condition of ligaments and joints, have a positive effect on the cardiovascular system - they are also worth it taken as part of vitamin complexes or individual supplements. They can also be obtained from oily fish, avocado, vegetable oils.
I'll just write the names of the sports food in the order of efficiency in my opinion, and based on your budget, decide for yourself what to take from this and what not.
Creatine (preferably taken together with carbohydrates, for example, with sugar or grape juice for better absorption, it is better to take courses for a month after a month at least)
Beta-alanine (in conjunction with creatine enhances its effect, increases endurance)
3. Vitamin and mineral complexes, fish oil
There is no particular point in buying casein. Anyway, you can do without protein if you can get at least 1.5 grams of protein per kilogram of body weight with food.
Of course, this is not a complete list, but these supplements, in my opinion, are are the most effective.
However, never forget that these are only SUPPLEMENTS to the main diet and should not be overused to the detriment of quality nutritious nutrition.
I was once told the following thing: if you are predisposed to being overweight, then take protein, because from a gainer it is very good to "round up", and not to pump up (because of the titanic amount of carbohydrates in it). Syntha-6 is an example of a great protein. With gainers, alas, I had nothing to do with. Creatine will never be superfluous and will give you more performance, but in general, first of all, you should take a protein / gainer (protein, after all). From creatine capsules I recommend Bull Nutrition Creatine 5000, and soluble Creatine DNA from BSN. Start with simple BCAAs (amino acids). But specifically from vitamins complex "Dymatize Super Multi Vitamin" works well.