4 Basic Supplements for Beginners

Time to learn the basics. Here’s a no-complicated guide to the supplements you should include in your diet and training regimen as a beginner.

To begin with, first and very important, you understand the term supplement. The supplement is a dietary supplement and should not be a substitute for nutrition/meal under any circumstances. A balanced diet rich in proteins, complex carbohydrates and healthy fats is the best way to achieve results, but with supplements that way will be faster and better.

1. WHEY PROTEIN

Whey protein is a fundamental supplement regardless of goal, training experience or gender. It is rich in amino acids, especially branched chain amino acids (BCAA), which are essential for protein synthesis and achieving lean muscle mass.

When and how much to use?

The most important time to use whey protein is after training. Another very important time to take whey protein is in the morning, right after waking up, especially if you do morning training.

In most cases, the recommended dose of protein after training is between 20 and 30 grams. If you do much stronger training, you will need to consume up to 40 grams of protein per serving.

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2. CREATINE

Creatine is certainly one of the most popular nutritional supplements in sports. It is used in various sports disciplines, however it has gained cult status in fitness and bodybuilding. This ultimate bodybuilding supplement has the ability to significantly increase lean muscle mass, and is responsible for increasing strength during high-intensity workouts, increasing energy levels, and speeding up recovery time. Creatine is produced from three amino acids: arginine, glycine and methionine.

With creatine in supplement form, you can replenish your creatine stores that you have taken in from foods such as red meat and fish. With a varied diet, you consume about 1 gram of creatine on average. Creatine helps fuel the muscles during high-intensity exercise. Creatine is not a stimulant like caffeine, so you can’t “feel” it right away. It works at the muscular level to support strength, explosive energy and endurance.

When and how much to use?

The “old school” way of taking creatine recommends a loading phase of 20 grams during the day divided into individual servings of 5 grams 4 times a day for a period of five days. After that, there is a maintenance phase of 5 grams before and 5 grams after training. This way of taking it will make you feel its effects faster and gain muscle mass faster.

However, recent research recommends taking 3 to 5 grams of creatine before and after training to achieve approximately the same results in a longer period.

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3. BCAAs

Another extremely important supplement that almost all professional trainers recommend are the popular BCAAs. In order to take your progress to a new level you must use BCAA. Of the 21 amino acids in the body, 3 are called BCAAs: leucine, isoleucine and valine. These are the main building blocks of protein and combined hold about 30% of the skeletal muscle in the body.

The body uses BCAAs to help muscles recover. Like whey protein, BCAA brings nutrients to the muscles in order to nourish the muscle tissue and thus improve recovery time and its quality. The body will use up its BCAA stores during training, so by taking BCAA supplements, you can restore nutrients that have been lost during intense training. This supplement also reduces muscle pain during inflammation and also improves metabolic recovery. Scientific studies have shown that BCAAs significantly help muscles with endurance and intensity. And especially when it comes to running (marathons) or swimming.

When and how much to use?

The most important time to take BCAA is before, during or after training. It is especially important to consume BCAAs when you are going to do long training or cardio training on an empty stomach.

In most cases, a dose of 5 grams at the specified time periods as well as at any time during the day is the minimum dose for BCAA to have an effect.

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4. MULTIVITAMIN/MINERAL

Vitamin supplements are especially important for all athletes who put additional strain on their body and put it under stress. These supplements are essential for many body functions and overall health balance. It is common for athletes to lack a whole range of vitamins and minerals because they have consumed or lost them during training. For example, zinc is used in the muscles for recovery, and magnesium helps the body get the rest it needs.

When and how much to use?

Multivitamins/minerals with as many vitamins and minerals as possible that meet 100% of the daily intake should be an easy choice. Mega doses won’t do much to make you healthier. Remember that multivitamins/minerals are used as a supplement to your diet which should be balanced and rich in fruits, vegetables etc.

Take your dose before bed so the body can rest and use the necessary vitamins and minerals to recover from a busy day.

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