The Best Supplements for Gym Beginners

fact checked

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

Buy Here

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

Buy Here Whey Protein Isolate 90% 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 supplement to shakes with fruit, milk, or any other options.


Protein Type: 90% Whey

Amount of Protein: 30 Grams per scoop

Price: $39.99

Buy Here


Creatine is another popular supplement that has been well researched. It provides your muscles with extra energy, which can help you lift heavier weights and improve your overall performance in the gym. 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 supplement stack.

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

Buy Here

Cellucor Cor-Performance Creatine Monohydrate for Strength and Muscle Growth 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 supplement to shakes with fruit, milk, or any other options.


Type: 100% Creatine Monohydrate

Amount: 5 grams per scoop

Price: $28.49

Buy Here


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 supplement with vitamins as you are likely getting all the nutrients you need from food. However, if your diet is lacking or you are not eating enough fruits and vegetables, then take a daily multivitamin.

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

Buy Here

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

Buy Here

  • 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 supplement stack.

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 supplement regimen, especially if you have any pre-existing medical conditions.

Additional but Not Required Newbie Supplements


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 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 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 supplement regimen, especially if you have any pre-existing medical conditions. The best supplements for beginners who just started going to the gym include protein, creatine, vitamins, and more. Lindy Health Can assist with setting you up with the best supplement stack for your desires.

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!

Cody Yurk
Latest posts by Cody Yurk (see all)

Cody Yurk

After several near-death surgeries and a heart attack at 29, I decided to get serious about my health and went from 278lbs to 181lbs in only six months. 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.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments


lindy health spotlight fitfather project


Staff Writers

cody yurk lindyhealth

Cody Yurk

Dr. Ian Nellis
Doctor and CoFounder


Kate Ross
Registered Dietitian

Tess Moser

Matt Mahony
Personal Trainer

Would love your thoughts, please comment.x