Supplements & gear worth buying
Most of the fitness aisle is marketing. These are the few things that genuinely help, with rough Indian prices. Food and consistency come first.
Supplements
Creatine monohydrate (unflavoured)
The best-researched supplement for strength and muscle. 3–5 g a day.
💡 Buy plain 'monohydrate'. Fancy forms (HCl, buffered) cost more and do nothing extra.
Whey protein (third-party lab-tested)
Fills the protein gap on days food falls short. 1 scoop ≈ 24 g protein.
💡 Look for a 'Trustified' or similar lab-test badge. Many cheap brands fail protein tests.
Plant protein (pea + rice)
The vegan alternative to whey, with a similar amount of protein per scoop.
Vitamin D3
Most Indians are low, but test first and take the dose your doctor suggests.
Vitamin B12 (methylcobalamin)
Vegetarians and vegans are very often deficient. Test first.
Omega-3 (fish oil or vegetarian algae oil)
Useful if you rarely eat fish. Choose algae oil if you're vegetarian.
Skip these
Fat burners (mostly caffeine), BCAAs (useless if you eat enough protein), mass gainers (sugar; blend milk + banana + oats + peanut butter instead) and "testosterone boosters".
Home workout & tracking gear
Resistance band set with door anchor
Turns the home plan into a real gym: rows, pulldowns, curls.
Adjustable dumbbells
The best upgrade once bodyweight and bands feel easy.
Digital kitchen scale
Weigh rice, paneer and oats for 2 weeks and you'll know portions by eye forever.
Digital body weighing scale
For the daily morning weigh-in your roadmap uses.
Body measuring tape
Waist size shows fat loss even when the scale doesn't move.
Exercise / yoga mat (6 mm+)
For core work, stretching and home workouts on hard floors.
Not sure what you actually need?
Your personalised plan tells you exactly which of these suit your goal, diet and budget.
Get my plan →As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. Not medical advice. Check with a doctor before starting any supplement.