When you’re just starting out at the gym, it can be tough to know which supplements to take.
Do you need protein? What about Creatine? And vitamins? In this article, we will discuss the best supplements for beginners who are just starting out on their fitness journey.
We’ll cover protein, creatine, and more! So read on to learn more about the best supplements for new gym-goers!
What are the benefits of taking supplements for beginners
When you are just starting out there are a few essential supplements you should be taking. Getting caught up with all of the latest supplement trends is not helpful and can often just lead to confusion. Below we will outline a few key supplements that are backed by science and can help with your training.
Protein Powder
Protein powder is one of the most popular supplements on the market and for good reason. It provides your body with the building blocks it needs to repair and grow muscle tissue. If you are lifting weights, then protein powder can be helpful. Cutting back on fats and carbs while consuming the suggested amount of protein can assist with building muscle faster and has been well researched. If you are not sure how much protein you are getting enough protein powder can help make sure you are getting enough.
Best Protein Powders for Gym Beginners
Lindy Health has built a list of our favorite protein powders that are pure whey protein, cost efficiant, and from reliable vendors. All of these protein powder supplements are available on Amazon and can ship to your door in a matter of days.
Optimum Nutrition Gold Standard 100% Whey Protein Powder
Optimum Gold Standard is one of the most well-respected brands in the fitness industry. They have a long line of quality products that have been around for years. This protein powder is no different, it’s easy to mix and has a great taste. If you are just starting out we recommend the chocolate flavor as it’s not too overpowering.
Protein Type: 100% Whey
Amount of Protein: 24 Grams per scoop
Price: $33.24
Dymatize Elite 100% Whey Protein Powder
If you are looking for a high-quality protein powder, then you should consider Dymatize Elite Whey Protein Powder. This powder is made with premium ingredients, and it is easy to mix and digest. It also has great taste, so you will enjoy taking this protein powder.
Type: 100% Whey
Amount of Protein: 25 Grams per scoop
Price: $39.51
BulkSupplements.com Whey Protein Isolate 90%
BulkSupplements.com offers bulk and cheap supplements at an affordable price. Their protein powder comes unflavored and in bulk leaving you to mix up your favorite flavors. You can add this protein
Protein Type: 90% Whey
Amount of Protein: 30 Grams per scoop
Price: $39.99
Creatine
Creatine is another popular
Beginners may see the biggest benefit from creatine as their bodies are not used to producing large amounts of energy. If you are someone who struggles to get motivated to go to the gym or feels like they could do more once they are there, then creatine may help give you that extra push. Nearly everyone from professional bodybuilders to gym enthusiasts works Creatine into their daily
There is one rule you need to remember as a gym beginner when it comes to creatine. Only purchase and consume Creatine that is listed as 100% Creatine Monohydrate on the back of the product sticker.
Muscle Feast Creapure Creatine Monohydrate Powder
Muscle Feasts creatine is fairly priced and includes exactly what it says on the ingredients list. Tons of gym-goers choose Muscle Feast Creatine as they are renowned for sourcing real ingredients from reliable sources.
Type: 100% Creatine Monohydrate
Amount: 5 grams per scoop
Price: $32.39
Cellucor Cor-Performance Creatine Monohydrate for Strength and Muscle Growth
BulkSupplements.com offers bulk and cheap supplements at an affordable price. Their protein powder comes unflavored and in bulk leaving you to mix up your favorite flavors. You can add this protein
Type: 100% Creatine Monohydrate
Amount: 5 grams per scoop
Price: $28.49
Vitamins
There are hundreds of options and different types of vitamins on your local grocery store shelf. So, do you need to take vitamins? The answer is a resounding maybe. If you have a balanced diet, then you may not need to
Vitamins are most helpful in fulfilling micro-nutrient needs. We personally suggest taking the following vitamins on a daily basis.
- Daily Multi-Vitamin
A daily Multi-Vitamin is great for filling any nutrient gaps in your diet. It’s important to find a quality vitamin that is easy for your body to absorb. We recommend looking for a vitamin that is water-soluble as they are typically easier for the body to process.
Nature Made Multivitamin For Him
Nature Made is a reputable brand offering a vitamen for nearly every nutrient your body needs. This particular vitamin is designed for men and includes key nutrients such as Zinc, Selenium, and Vitamin D.
Type: Multivitamin
Amount: Various Amounts
Price: $10.50
Multivitamin for Men by Centrum
Centrum is another extreamly well known brand in the vitamin industry. They offer a wide range of vitamins for both men and women. This option includes key nutrients such as Vitamin D, Calcium, and B-Vitamins.
Type: Multivitamin
Amount: Various Amounts
Price: $18.99
- 1500 IU Vitamin D
- Fish Oil Omega 3 Fatty Acids
Most other supplements or “magic” pills provide very little return or at worse are the opposite of helpful.
Cover these basics and remember the real gains are made 90% in the kitchen and 10% in the gym.
How to take supplements correctly
The amount and timing of consumption of supplements do play a role in the effectiveness of a beginner
Protein should be consumed throughout the day in small increments and you should space it out so that you are getting at least 20-30 grams every few hours. This will help to keep your muscles fed and prevent any breakdown. You should also always aim for about 1 gram of protein per pound of weight per day. This will help to foster fat loss while retaining and building as much muscle as possible.
Creatine should be taken with protein or a meal that contains carbs as this will help to improve absorption. The recommended dose of Creatine is 5 grams per day. You will need to take this for 2 – 3 weeks before the body builds up an effective dose of creatine for beginners.
Vitamins should be taken with breakfast or your first meal of the day.
You should also always consult with a physician before starting any
Additional but Not Required Newbie Supplements
BCAAs
The initials BCAAs stand for branched-chain amino acids. These are formed of three of our nine essential amino acids, which are required since our bodies do not produce them naturally and, as a result, must be obtained through food. Valine, Leucine, and Isoleucine make up BCAAs. The use of BCAAs has been found to aid in muscle growth and development.
Glutamine
Glutamine is an amino acid that is involved in protein synthesis, cell volume, and the prevention of muscle breakdown. It’s considered a conditionally essential amino acid, which means that under normal circumstances, our bodies can produce enough on their own. However, during periods of intense training or stress, our bodies may need
Caffeine
Caffeine is said to boost energy, reduce tiredness, and lower pain sensation. Our bodies are always hunting for the energy to give our exercises their all while we train. The energy needed for exercise comes in the form of glycogen, which is stored in carbohydrates in our bodies. Caffeine inhibits the use of glycogen by encouraging users to
Final thoughts on supplements for gym beginners
Remember, real gains are made in the kitchen. Supplements are not required but can be helpful when used correctly. Speak with a physician before starting any
No matter if you are looking to bulk up, cut fat, or just obtain the right amount of everyday macronutrients supplements can assist you in getting there.
Do you have any supplements that you love that we missed? Let us know in the comments below!
Happy Training!
How? I built an entire team, including a personal trainer, nutritionist, psychologist, physical therapist, and sports masseuse.
Having the same team as Hollywood stars allowed me to reach my goals fast and produce insane results.
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