Beginner Bundle

When you start lifting, the hard part is not finding supplements: it is knowing which ones actually help. This beginner bundle holds exactly what you need in the first few months, and nothing else: a protein, creatine, and something to drink them out of.

What is in the bundle

• IO Genix Whey 80 Professional — 24.6 g of protein per 30 g serving, i.e. 82 % protein, and 7.2 g of BCAA at an 8:1:1 ratio. A complete, well-dosed whey without being the most expensive in the aisle.
• IO Genix Creatine Monohydrate — 3,000 mg per 3 g serving, 100 servings per tub, unflavoured with no additives.
• KISS NUTRITION 700 ml shaker — with a mixing grid, so you do not get lumps.

You choose the flavour of the whey and the creatine. The bundle is €61.90 instead of €68.75 separately.

Do you really need supplements as a beginner?

No, they are not compulsory, and nobody here will tell you otherwise. You can progress perfectly well on solid food alone. Supplements are there to fill the gaps: whey because hitting your daily protein from meals alone is hard, creatine because it is the only supplement whose effect on strength is firmly established. The rest can wait, often for several months.

Is it dangerous?

Whey is milk with the water, the lactose and part of the fat taken out. Creatine is a molecule naturally present in red meat and fish, and it is one of the most studied supplements in the world, with more than thirty years of hindsight. At the usual doses, in a healthy person, neither poses a problem. They are foods, not medicines, and they do not replace meals.

When to take what

• Whey: one serving after training, or at any time of day if you are short on protein. Two servings a day at most is plenty.
• Creatine: 3 g a day, every day, including days without training. No loading phase needed, no cycling needed.

Drink enough water during the day; that is the only useful precaution.

How long before you see anything?

On strength, creatine is generally felt after two to three weeks. On your physique, count on three to six months of regular training instead. That is a long time, and it is normal: the people who succeed are not the ones who found the right product, they are the ones who did not stop.

Come by the Vendargues shop

If you are starting out, the best thing is still to come and talk it through. The shop is at 285 Rue des Portes Domitiennes in Vendargues, ten minutes from Montpellier: we look at your goals, your budget and your habits, and adjust from there. Order online with in-store collection ready within two hours at most during opening times, or same-day dispatch for any order placed before 2 pm.