Migzstrong

For health, omega 3s and vitamin C. I think multivitamins are not needed if you eat lots of veggies and fruits.

For strength, nothing beats Creatine! (if you're natural). Pre workouts also help a lot, but are expensive.

About Whey protein, it's not needed IF you can get your daily quota of protein (around 0.8-1.5 grams per pound of body weight) without it.

Kasi Whey protein is just like protein from meat, only difference is mas mabilis cya ma digest ng katawan.

Morning or a few hours after breakfast when you're fully rested and have the most energy.

Eat lots of vegetables and lean protein (chicken breast, fish, etc), and you also would want some healthy fat in your diet (fish oil, avocado, salmon, etc)

If you're trying to cut down weight, try not drinking anything else aside from water (not even fruit juice as this has lots of calories)

But you can still have a cheat meal from time to time, preferably right after workout. We don't need to punish ourselves with our diet

Lazar Angelov