You do not need to go to GNC buy $200-300 worth or more supplements sold by needle warriors and athletes that probably don’t even use it. Here I’m going to discuss these things you can buy on Amazon, bulk stores, or sometimes even generic grocery stores and make your own pre workout, post workout, etc.
The rule of thumb for protein intake is something like 1 g per lbs of bodyweight (or lean bodyweight so if your 10% bodyfat and weigh 180 lbs you’d take in 162 grams) for maintenance, 1.2 grams when you are on a cut or bulking etc. Sometimes going as high as 1.6 – 2x. People