The best thing is to try to eat solid meals every 3 hours if you are weight training. If you cannot, then a protein shake will work wonders in place of a meal. The only other supplement that is worth the money is creatine monohydrate. Yes, there are some negative claims, but I've done actual research studies with creatine in actual athletes and have studied creatine for over 15 years. It's safe in doses under 10 grams per day, which you really only need 5 grams per day to see positive results. The negative feedback is from abuse. Creatine and protein powders are all you need along with sound nutrition and the right training. They will give you an edge.