Kako pametno kupovati suplemente?

Supplements will certainly never replace quality nutrition and brutal training. But they are really important for all those who want to become bigger, stronger and faster. Most people do not have a big budget, so choosing good and necessary supplements becomes even more difficult. We will help you choose the right supplements for yourself, without breaking the budget.

Let's face it: Supplements are sometimes really expensive. We will give you a wide range of options, let's start with the standard stack. These are the supplements we recommend to everyone. When it comes to health and great results, the most important are: Whey protein, multivitamin and fish oil. You will certainly find these nutrients in your diet, but most likely not in sufficient quantities that you need to build muscle mass. Supplements can be more effective and practical ways to get all the necessary nutrients into your body.

Once we have selected the most important ones, we can now add supplements that will improve your performance and these are: Creatine monohydrate, pre-workout supplement and slow-absorbing casein protein. We will talk more about these supplements later, now we will talk a little about the most important for you.

Whey Protein

Proteins are most important for building muscle and recovering it. More than any other macro-nutrient, it helps build muscle tissue. We recommend 2 grams of protein per kilogram of body weight each day. With whey protein this is really easy to achieve. Precisely because it is absorbed very quickly whey protein is perfect for before and after training. If you use it that way, it will definitely help you in muscle repair, recovery and building!

Dosage: Use your whey protein 30 to 45 minutes before training and immediately after training. You can use Whey protein throughout the day to achieve optimal protein intake. Don’t forget 2 grams per 1 pound of body weight.


A good multivitamin combines vitamins, minerals and additional substances (antioxidants, probiotics, etc.) Your body needs more than protein, carbohydrates and fats. You need micronutrients in the form of supplements to fill the "holes" in your diet. Iron, zinc, vitamin C, vitamin B complex and many others are in need of good health. Athletes and active individuals usually need more vitamins and minerals than people who do not play sports. It is extremely difficult to get all the necessary nutrients during the day, so let the multivitamin do it for you.

Dosage: Take your multivitamin with a meal. For example with breakfast to feel the energy throughout the day.

Performance-enhancing supplements

If you can afford them, there are a couple of head supplements that we recommend for maximum muscle gain. These are: creatine, casein and pre-workout supplement.


If your budget allows, take creatine first. Creatine is the most tested supplement on the market. Not only will it help you build muscle but it will also give you extra energy for training. By helping you do two or three more reps, you get the most out of each workout.

Filling phase: First, boost your post-workout protein shakes with a spoonful of creatine. If you have not used creatine before and want fast results you should go through the filling phase. Through the filling phase, the first 5 days you will take about 100 grams of creatine. You should take 4 doses of 5 grams of creatine each day. One serving on an empty stomach, one before training, one after and one during the day. Do this for a minimum of 5 days to help saturate your muscles with creatine.

How to use creatine after the filling phase?

After the filling phase, creatine is used 3 times 3 times a day on an empty stomach, before and after training. On days when you do not train on an empty stomach and during the day.

Casein Protein

Casein is the total opposite of whey which is absorbed quickly, our micellar casein is a slow-absorbing protein. Perfect for bedtime use! It nourishes the muscles for up to 8 hours. Casein is great for muscle recovery and repair during the night when the body is not getting any nutrients. Of course you can use it before bed and whenever you want protein with slow-release properties. Casein is released more slowly but is just as good as whey and has its purpose just like whey.

Dosage: We recommend consuming casein at least once a day net before going to bed, some 15 to 20 minutes.

Energy Supplements

Want brutal training? If the answer is yes you definitely need to try pre-workut supplements!
We are all tired sometimes, we do not have the energy or concentration to train bass in which case an energy supplement is used. He will help you use each of your workouts in the right way. The composition is usually a large dose of caffeine, beta-alanine, AKG or citrulline malate and some also contain creatine and amino acids. This is the supplement you really need!

Dosage: Energy supplements are used before training! But that's no rule, you can consume them whenever you feel you need energy, focus and strength!

Purchase supplements

When buying supplements, pay attention to these tips:

Look for special offers, weekly and weekend offers on Muscle Freak

Musclefreak.ba almost always has some supplement promotions, so that our customers can get supplements at even more affordable prices! Most supplements can be used after the same period if kept in a dry, dark and cool place. And this is the case with our warehouses, which are located in dry, dark and cold rooms.

Buy in bulk

When you buy a higher weight of protein, the price of one dose decreases, so you will get more serving for less money! Of course at Musclefreak you always get a discount when you buy larger quantities of supplements! If you are able to buy more things you should definitely do it because it will save you money!

Choose premium brands

This last piece of advice is also the most important because brands that have proven their popularity had to deserve it. In order to gain the trust of the masses, they must justify it with a quality offer, which is the most important thing, and at an acceptable price.

Many brands that offer their products at cheaper prices usually offer a much worse and lower quality product, which can certainly have a negative effect on your health or progress.

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