Top 5 Supplements To Have For Beginners
If you have only started a nutrition and training program, you may be on the lookout for a supplement plan that can enhance your ability to get leaner and stronger quickly.
With so many supplements for training available out there, it may be difficult for beginners to decide which ones are suitable for their journey.
There is a lot of misinformation and hype around some types of supplements, so we put together a guide to help you get the nutritional foundation you need to build your best body ever.
Adding protein to your diet is one of the first things to do when you want to become leaner and stronger quickly.
Protein supplements can help you see great improvements in your muscle size and strength, and they come with the added advantage of being quick to digest.
This is especially true when it comes to whey protein, some of the most popular supplements around, which are ideal to consume before, during, or after your training session.
When choosing your protein supplements, make sure that the type you get is suitable for your body, avoiding whey protein if you're lactose intolerant and opting for plant-based protein supplements if you're a vegan.
If you are worried that consuming whey protein supplements will make you bulky, you need to know that there's nothing to be worried about, as whey protein is just a type of isolated milk powder.
Increasing the amount of caffeine you consume before, during, or after the training is an excellent way to increase your levels of energy, lower your perception of pain, and decrease fatigue.
Caffeine has long been used by athletes to improve physical performance, and a single dose can significantly increase both your performance and awareness. One of the best things about caffeine supplements is the fact that they are quickly absorbed into the bloodstream, and the levels remain high for up to four hours before beginning to drop.
Moreover, caffeine has also been shown to increase thermogenesis, which helps the body burn more calories.
Ideal for beginners who need to get more strength to build their muscles, creatine boosts maximal strengths and energy output during a workout. It is a byproduct of amino acid metabolites that are naturally found in the pancreas, liver, and kidneys.
Around 95% of creatine is stored in skeletal muscles, which means that your body is already creating the substance in small amounts. However, this is not enough to create significant muscle growth, which makes it necessary to use supplements.
Creatine supplements are available in multiple forms, ranging from pills to flavoured powders, and they contribute to increased water retention, which gives the illusion of weight gain and larger muscles.
You can increase the amount of creating your body naturally as well, by consuming more seafood and red meat. Supplements are relatively inexpensive, and they have been shown to help build strength and muscle mass, so you should really consider if you're serious about gaining muscle.
Fish oil is high in fatty acids such as omega-3 fats EPA and DHA, bringing several benefits for bodybuilders, including reduced muscle soreness and improved endurance. Omega-3 fatty acids increase protein synthesis, so using this supplement when training increases your chances to build and maintain muscle.
Moreover, studies have shown that the use of omega-3 as a training supplement also has an anti-inflammatory and antioxidant effect. This supplement is generally available in capsule form, and you should be looking for an intake of at least 1000 mg per day.
Besides helping you improve your performance, fish oils also promote healthy cholesterol levels and help to prevent osteoporosis, especially in women, whose bones may become thinner as they grow older in the absence of standard oestrogen levels.
Branched-chain amino acids (BCAAs) include isoleucine, leucine, and valine. Leucine is the most important of them because it's a critical amino acid for muscle growth. It works by turning on muscle-protein synthesis in your muscle cells, which offers extra potential for muscle growth. Moreover, leucine also spikes the levels of insulin in the body, which helps amino acids, creatine, and glucose reach muscle cells.
BCAAs have a direct influence on muscle growth, and you should take them in the morning as well as pre and post-workout in order to maximize their effect. A regular dose is 5 grams in the morning right after waking up, another doe 30 minutes before starting a workout, and a final one 30 minutes after the workout.
These five supplements can help beginners get on track with their training regimen. They can help you feel energized and maximize your training potential, so you can see the results you want quicker.