Sure enough protein concentrates are the most popular and common kind of supplemtent. They come as powder to be prepared with water, milk or juices, or as bars (often in combination with carbohydrates). The quality of these products is defined by their BV (biological value). The addition of minerals, vitamins, carnitines and other nutrients makes protein concentrates a very good choice.

The correct handling of proteins is often misunderstood. To cover your daily protein demand just take an average day and approximately calculate the amount of proteins you take in by food. Any differences to your recommended intake (see proteins) should be compensated by supplements.
One single portion should never exceed 30-40g of proteins. Have a shake at the earliest 1 hour after training. Other points of time are at night before sleeping, at breakfast or as a snack between two principal meals. Avoid protein intake directly before working out, because the digestion takes away a lot of energy you need for working out.

Free amino acids are served as liquid, powder, capsules or pills. Here you don´t need to wait for the proteins to be digested. The time-consuming process of braking it up is skipped and amino acids are immediately provided into the regeneration of the muscles.
The only handicap is that these concentrates deliver no further calories or vitamins.

Amino acids can be taken directly after training up to two hours later. Any other point of time doesn´t make sense, because the would overlap the normal protein supply through food.

BCAA-concentrates are comparable to normal amino acids. They exclusively contain leucine, isoleucine and valine, wich are branched-chain amino acids (BCAA).

Because BCAAs shall avoid muscle loss during training, have 6000-8000mg about half an hour before working out.

Carbohydrate concentrates are mainly a composition of short, middle and long chainded carbohydrates to cover the direct and long term demand for energy.

Directly after training our muscles drool over carbohydrates to refill their glycogen storages. It´s also okay to have carbohydrates before or during training, especially as the blood glycogen level is low.

They were developed to build muscle mass. Weight gainers are composed of carbohydrates and proteins (about 70% carbohydrates and 25% proteins), minerals, vitamins and some fat (not more than 3%) and therefore can replace a meal. See that they don´t include too many simple sugars, but complex carbohydrates.

Weight gainer can be consumed anytime but directly before training.

L-carnitine as a special amino acid. It transports fats into muscles and therefore increases the fat-burning capabilities. Basically the body has it´s own carnitine ressources, but they don´t last that long to cover a long and hard training. Don´t expect L-carnitine to be some magic stuff that makes you slim and thight over night, but it can help to improve your actual shape and condition.

For best results have about 1500mg of L-carnitine 20-30 minutes before training.

Creatine is an organic acid that is synthesized in liver, kidneys and pancreas and is stored almost completely in our muscles. The whole chemial process of energy generation inside the muscles during strength training demands ATP (adenosinetriphpsphate) as its source, wich is made of creatinephosphate. Our ATP recerves are used up within a few seconds and then need to be renewed. Additional creatine maintains a high ATP level so you can do few more repetitions. Another effect is water retention inside the muscles, wich increases volume and strength.

Use pure creatine monohydrate products (99,9%) only. It should be consumed over a period of about 6 weeks to regulate the body´s own creatine synthesis. Have 4x5g of creatine during the first 5 days, followed by 2-3g per day for the last 4-5 weeks. Afterwords have a break of at least 6-8 weeks.
Creatine should be consumed together with simple carbohydrates. It´s recommended to mix it with grape juice. Additionally drink 0,1 litres of water per gram of creatine. Don´t consume any alcohol or coffeine during the time, because they dehydrate the body and will deplete the results.

Replace lost minerals and vitamins after every workout.

Every gym offers special mineral drinks. Mineral water pure or mixed with juices works as well. The dialy quantity depends on activity level and so on. See the water chapter for further details.