Calcium

• The RDA for calcium (for both men and women) is 1000 mg per day.
  Preferably, you should get this from dietary sources with high bioavailability (dairy/ calcium fortified orange juice)
• If you get less than 1000 mg /day, you should take a calcium supplement .
  
  
• Don't take your calcium pills with oxalate containing foods (see whf: oxalates) and take 2 hours apart from iron supplements. Separate your calcium supplements into 2 doses a day for maximum absorption.
  
  
• Further reading on calcium -Calcium Hydroxyapatite , Bioavailability from foods
  
  
  

  NOW Calcium Citrate, 250 Tablets Important And Often Deficient Mineral Necessary For Bone Health!

  
  

  NOW Bone Strength, 240 Capsules Aids In The Synthesis And Maintenance Of Bone Tissue!

  
  

Iron

• Iron needs depend on several factors. The RDA is (for vegetarians, read this.)
  
  - 8 mg for men and non-menstruating women.
  - 18 mg for menstruating women.
• Use an iron-containing multivitamin only if you require more iron. There is a list of iron containing foods here.

Multivitamins

• Even with a balanced diet, you may not be getting enough. For example, it is very hard to get adequate vitamin E from diet alone.
  
• Some vitamins containing
  - at least 100% of the RDI of the most important micronutrients
  (not including calcium or iron which can usually be met through diet)
  - 30 mg or more of b-1, b-2, b-3, b-6
  - 100 IU or more of vitamin E (antioxidants are especially important for intense activities, and can help prevent stretch marks).
  
  

  Life Extension Two-Per-Day Tablets, 120 Tablets A Premium Multi That Provides Health Supporting Nutrients!

  
  

  NOW Special Two, 180 Tablets Powerful Multi Vitamin And Mineral With Green Superfood Concentrates!

  
  
  

Joint Support

A joint support supplement can help protect your joints from the effects of heavy lifting. A basic formula will contain glucosamine and condriotin. For a more complex formula, I highly recommend Animal Flex.

NOW Glucosamine & Chondroitin Plus MSM, 180 Capsules Supporting Joint Health With One Dietary Supplement!

Universal Animal Flex, 44 Packs Support Athlete's Joints From Continuous Wear!

Protein Powder

Getting enough protein in your diet will go a long way towards maximizing muscle gains.

• Morning and postworkout - 1-2 scoops of whey with milk or water
  
  
  

  Optimum 100% Whey Protein, 5 Lbs., Extreme Milk Chocolate Whey Protein Isolates As The Primary Protein Source! Also try French Vanilla Cream and Chocolate Mint.

  
  

  Champion Pure Whey Protein Stack, 5 Lbs., Cookies & Cream Low Fat, No Sugar Added, And No Aspartame! Also Try Cocoa-Mochaccino and Banana Scream.

  
  
  

  AllMax Nutrition IsoFlex, 5 Lbs., Chocolate A Blend Of Muscle Building And Recovery Compounds For Results! Whey Isolate, Lactose Free and Sugar Free.

  
  
  
• Prebed - 1 scoop with water or milk.
  

  Xtreme Formulations Ultra Peptide, 1.75 Lbs., Chocolate The Perfect Sustained Release Protein System!

  

In Canada?
Get these quality proteins from LivePureHealth.ca:
Optimum 100% Whey - 5 pounds   10 pounds

PVL Whey Maxx - 2 pounds   5 pounds   10 pounds

Creatine

For increased mass gains AND better performance. Used on workout days (30 min preworkout) and on off days (any time). See the article on what creatine does here. Choose one of the following based on needs.

Prolab Creatine, 300g + 300g FREE! Maximize Energy Output During Intense Training! Take 1 gram per 40 lbs bodyweight. 5 grams is about 1 rounded tsp.

In Canada? Get creapure creatine from LivePureHealth:
PVL Creapure Creatine - 300g, 300 + 300g, 1kg

All-in-one Preworkout Formulas

The following contains creatine, recovery ingredients, and energy/endurance ingredients all together. A creatine-only product is still needed for off days.

Millennium Sport Ragnarok, 1.32 Lbs., Ballistic Blue Raz A Target Response Plateau Crushing Drive Matrix!



In Canada? Try the following pre-workout products from LivePureHealth:
Dymatize Xpand (no caffeine)
Dymatize Energized Xpand (with caffeine)
Labrada SuperCharge

Preworkout Energizers

These are ONLY energizers (no creatine, nitric oxide precursors, or recovery ingredients)

Fusion Nutrition Fubar, 60 Capsules The Energy Capsule That You Take Before Hitting The Gym!

ErgoPharm Clearshot, 12 Pack, Spiced Apple Powerful Neuro-Stimulating & Endurance Enhancing Properties!

Caffeine Free NO (nitric oxide) Formulas

Designer Supplements N.O. Limits, 180 Capsules Skin-Tearing Pumps and Enhanced Nutrient Uptake!

Intraworkout Supplementation

Consider using this if you work out in the AM or cannot get proper pre-workout nutrition, or if you get fatigued easily, or if you have long workouts.

Athletic Edge Nutrition IntrAbolic, 1.1 Lbs., Fresh Green Apple Stimulate The Anabolic Response DURING Exercise And Build Muscle Fast!