When shopping for supplements the biggest advice I can give it to do your research. Don't just trust the guy on TV because he happens to have made a work out routinue that went viral, or the person at GNC because they're in uniform. While some people like those know their stuff, they tend to be the exception and not the rule.
Protein powder, salt tabs, recovery drinks, and electrolyte tablets are expensive. Trust me. The bill can add up quickly. So I have a list of a couple things that I like to keep in mind when I go shopping.
Do both general and specialized research. It's as easy as just googling something broad like "essential vitamins and minerals" to get started. The problem comes with doseage and when to take what. For example, iron is vital for all people, however women from around age 15-45 need more iron than other women, and women in general need more iron than men. Make sure that in addition to the broad research that you dig a little deeper to find specialized doseages for your sex and age. (Google your age to the nearest 5, ie: 44= google 45, to get more results!)
Evaluate your goals and what products will best help you accomplish them. Runners (and most women) want lean muscles. Lifters (and most men) want large, powerful muscles. Competition lifters tend to want huge muscles, but aren't always concerned about their functionality. Look for special training plans, nutrition, and supplements for your goal. For example, I'm an endurance runner, so I need lean, powerful muscles with tons of stamina. So I personally op to take casein, which is a slow releasing protein, after I work out. My brother is a lifter and he tends to take whey protein. I don't know any of the science behind whey, so I won't even attempt to explain that here.
There is tons of free literature out there to help you figure out exactly what you need to achieve your goals. Make sure to double and triple check everything, and if it sounds too extreme there's a chance it is, so keep digging!
Consider the "race day" or "competition day". When I train in my long runs I take salt tabs every 45min-1hr. Granted that's a little more than most people take in the cold months, but I personally found that I like it. I've found that my body needs around 450-550mg of sodium per hour to be up to par. So I train with those same levels (even though it's in the winter) because come race day I want to be used to running with that salt regiment.
When training for your big day, train in the same way you intend to compete. This is more for racing, because I know competition lifters have a slightly different procedure on comp day. There's a phrase "nothing new on race day" ad I endorse it 100%. Race day is not the time to figure out that your stomach hates your gels, or that your salt tabs don't have enough mgs, or that your socks give you blisters. Prepare and plan and you'll have a great race day.
