Here is a great link to follow for information on supplements. Also... Barbell Shrugged is amazing.
Here is an example of what Ben takes in a day to give you an idea:
- AM - Spinach Smoothie with Beta Alanine, Coffee with Cretine+HMB, Fish Oil & Vitamin D
- Mid Morning - Protein Shake
- Pre Workout - Coffee or Tea with honey and Beta Alanine
- Post Workout - Carbs, Protein Shake with Creatine+HMB
- Night - Fish Oil
- Kelsey's routine is generally the same, but I add Magnesium at night and am not currently taking fish oil.