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We have listed three great and affordable supplements, and some good equipment. Focus on the basics, keep it simple, and save your money. One dollar per day could be enough if you are on a budget. You don’t need any more supplements unless there is a good reason for it.

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whey protein

Optimum Nutrition 100% Whey Protein

Arguably one of the most popular products. Do not let the 1 star reviews fool you. Most of them are coming from people who bought from a cheap third party seller and got a fake product. If you buy the biggest bag 1 scoop (24g protein) per day will cost you less than 70 cents.

If you can spend a bit more get the Dymatize 100% Whey Protein Isolate instead.

creatine monohydrate

Optimum Nutrition Creatine Monohydrate

The second most important supplement is creatine. It is naturally found in red meat, but in rather small amounts. So just grab a tiny scoop of 5g creatine a day, every day. Avoid the more expensive forms of creatine; they are not backed by science as of now. 1 scoop per day will only cost you 10-15 cents.

fish oil

Nature's Bounty Fish Oil

The modern human normally consumes too many saturated fats (from animal meat or dairy). But the body needs a more healthy balance; so if you can't get enough Omega 3 fats from your meals consider taking some sort of Omega 3 supplement (e.g. Fish Oil). You can take 1-3 per day at 5 cents per pill.

protein bar

Pure Protein Bar

Protein bars are great as meal replacements if you want to cut calories (20g protein at 190 calories). But make sure that you eat more vegetables with your other meals then. We recommend the very affordable Pure Protein Bar, which costs less than 1$ per bar.

A popular alternative are Quest Protein Bars, but they go for double the price.

weight lifting gloves

Simari Workout Gloves

Global bestseller on Amazon at a very reasonable price. Both for girls and guys in different colors and sizes. Less than 20$.

weight lifting belt

Dark Iron Fitness Leather Belt

The #1 belt to support your lower back during compound lifts like squats and deadlifts. Don't save money on this one, your lower back health is worth the 40$.

dumbbell seet

Leadnovo Bar and Dumbbell set

If you really need to work out at home we suggest to get an adjustable barbell and dumbbell set. For 250$ you get 88 pounds (40kg), but for a beginner this could be enough for the first half year. Do not go lower than the 88 pound set, since even beginner will quickly advance and 40 or 50 pounds won't do it for long.

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