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I find protein powder to be essential. When trying to build muscle with minimal fat gains it's difficult to eat enough whole protein from foods withoud excessive calories and sometimes not convienent. Protein powder can easily make almost any snack a meal. I try to consume 1 1/2 -2 g protein per pound of body weight.
Creatine is found natutrally in your body and comes mostly from red meats, again trying to keep an eye on calories red meat is somewhat limited so supplementing with creatine for recovery/ strength seems to make sense. Most supplements have no valid claims but the above two are scientifically proven to have proven benefits.
The pre-workout stimulant has no nutritional value,it is just a stimulant and at my age it helps. lol.
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