You dont need any vitamin capsules. Simply cleaning your diet and high quality food will be sufficient. Regarding post and pre your workout its good to take some carb and protein before and after your workout. Carbs will increase the Glycogen level in your body.
Glycogen is the fundamental fuel used to sustain both glycolysis and oxidative phosphorylation, fatigue is readily apparent as cellular resources are exhausted.
http://www.ncbi.nlm.nih.gov/pubmed/9232550
Taking carbs and protien (Banana with one or half scoop of protein) before and after workout is recommend by researchers John Ivy and Robert
Portman in their recent book “Nutrient Timing”.
Now regarding creatine. Its important to understand what exactly it do...
Our body use ATP (adenosine triphosphate) for high intensity training like sprinting or weight lifting. But ATP gets depleted rapidly during workout since it need to loose phosphate to become adenosine phosphate (ADP). Now creatine recharge ADP in to ATP by creatine Phosphate. So more creatine helps in faster recharging for sports like sprinting and weight lifting.
For endurance sports like swiming researchers are still divided. But I still recommend as i see there are more advantages based on various studies.. Its cheap and safe. Creatine monohydrate is chepaest creatine available in market. I dont think buying the more expensive ones has any advantages no matter what supplement companies say..
Also one thing you add is a teaspoon of flax oil or throw in some flax seeds in your salad..Its healthy
Woa, I should start writing a blog
