I am with Fergus on this one
Before you consider supplements make sure you have a good clean diet
BCAAs are a little bit over rated – a good quality protein shake post workout (or even a hot milo milk!) will give you what you need.
Despite the hype creatine and BA dont work for everyone – an estimated 20-30% of people are non responders … likely because their tanks are full and/or they assimilate both substances well for their standard diet – so dont take these blindly and waste your money- experiment to see if they work for you! Creatine has some good recovery features post workout provided its taken with enough fluid – it speeds up the shift of fluid back into cells. There is also a mental lift associated with acute creatine (goes into your brain cells for energy as well as your muscles) – next time you feel sleep deprived reach for an acute dose of 10 g creatine instead of a coffee! Make sure always though you drink lots of fluid with creatine use.
If your budget is tight instead of fish oils you can use a tablespoon of good old cod liver oil each day … and if you want or need a some extra calories a tablespoon or two of light olive oil gives good clean heart friendly calorific dense supplement at a low cost.
Remember in the supplement industry they need enough of yor money to pay for their overhyped advertisements, eye catching packaging and pretty girls and boys promoting the product (more than a few who will be taking illict pharmaceuticals to help their programme!).
One supplement worth a look at as a snack is the pro flapjack bar (CNP) – not sure if its avaialble in NZ (its UK company) – we have been looking at this with several olympic teams and its a good balanced easy to eat calorific snack … even tastes good
Your protein to carb ratio is arguable (I would lose muscle on that amount) … but the truth is that’s an individual feature rather than a bodyweight feature! Plenty of meat, fish, chicken and plenty of vegetables of all colors and you cant go wrong. Focus your dollars first on the grocery trolley … last on supplements!
Good luck and best