No supplement is necessary, but some do help.
- Whey, great for getting that extra protein in. Bioavailable, cheap, easy.
- Creatine, not necessary but if you want to it does work.
- Fish Oil
- I occasionally take zinc/mag/vit c. Helps when i'm in caloric deficit, again, not necessary.
- Pre workout, coffee/beta al caffeine mixture. Not necessary either, but gives you a bit of a pick me up. I would be lying if I didn't say my poundages were better with a pre.
The supplement companies would have you believe otherwise. Most people think a lot of the supplements they take have a tangible affect - some of them do, in their minds. The placebo is a powerful illusion.
For the most part, if your diet is not in check and well rounded, I'd be getting that looked at first.
My staple shakes are milk, blueberries, walnuts, half a banana, occasionally oats + a scoop or two of whey. Just convenient, and packed with good.