@Durek_The_Bald

• tablets usually aren't as good as capsules. Harder to swallow and usually less bioavailability. However, still usually better than nothing. This is whether zinc, potassium, various vitamins, pretty much anything.

• BCAAs are great for recovery. I use during and after, as well as highly physical work days in the heat (a lot of recovery mixes are electrolyte replacement along with BCAA). If pre helps you, go for it, but I find that I get the most bang for my buck after.

• creatine isn't for recovery, but rather performance. It's something to take every day whether you're working out or not, so that the supply in your body is somewhat constant. I recommend first thing in the morning and maybe again pre. My favorite pre-workout supplement is NO-Xplode, which has nitric oxide (dilates blood vessels), creatine monohydrate, and various B-vitamins. We usually get the caffeine-free version because the wife gets heart palpitations, and I'll just have coffee or tea for the caffeine. This is something you cycle on and off of, and I haven't used it in a few years (too unsteady in my schedule).

• never tried liquid vitamin supplements. Curious how well you find they work for you after a few weeks of use.

• whey protein is essential in recovery as you want a fast-digesting protein immediately post-workout, but it's also good for breakfast. I usually make a smoothie of a banana, frozen berries, whey protein, chia seeds, and usually water ( whole milk if bulking, which I rarely do anymore). I have one of these along with some mixed nuts for breakfast almost every day as well as post-workout (minus the nuts then). This is far more convenient and portable than eggs, which are actually preferable.

Which million different things?

This is already long, and this will likely more than double it. Here goes...

I'll start with my main source of most supplements: Procaps Laboratories, which was started and is still run by Dr. Andrew Lessman. We get them through HSN whenever they have the sales because they're prohibitively expensive otherwise.

Even when we aren't going to buy anything, we (usually she) still watch his appearances on HSN because he isn't gong for the hard sell, but rather teaching about what each item is and what its benefits are. He even says that if you can't afford his stuff, at least get something similar elsewhere rather than hard tablets that don't digest, gummies, or other less-bioavailable supplements that are frequently just a waste of money.

Partly in order of what's most important and what I remember first:

• joint compound (glucosamine and chondroitin)

• collagen peptides (for skin and for joints)

• Co-Q10 (cardio health)

• hair, nails, and skin multivitamin blend with biotin (one of many reasons we both get guessed agood bit younger than we are and great for recovery from sun exposure)

• energy and fat metabolism multi blend

• immune booster blend

• zinc

• D3

• 2 different brain blends

• leg and vein circulation blend

• eye protection blend with astaxanthan and zetaxanthan (not sure I spelled those right)

• fish oil

• berberine (helps with blood sugar regulation)

• K2 (for better calcium absorption)

• calcium and magnesium (started when I chipped a tooth a while back)

• liver and brain recovery (choline)

• liver antioxidants (mostly milk thistle)

• phytocerimides (for skin)

I'm sure I'm forgetting a few.

How and when one should take these can vary, but the collagen and the calcium/magnesium are best right befor bed. The joint compound is spread throughout the day. Etc.