If you have just started lifting, you probably want to know what muscle building supplements are best for beginners. Should you take any supplements at this stage? What about women and teens? There are millions of questions about bodybuilding supplements. While there is no one-size-fits-all approach, you still need to consider a few things.
First of all, you need to make sure that your diet is nutritious and well-balanced. If you eat breakfast cereals in the morning and drink beer or soda daily, don’t even think about using supplements. They won’t help you too much at this stage. Even the most experienced athletes make nutrition mistakes from time to time. As you learn more about nutrients and bodybuilding, you’ll improve your diet and make the right choices regarding food.
Should a beginner bodybuilder take supplements? The answer is “Yes.” As long as eat a well-balanced diet, you can take supplements. Women can use these products too. Make sure you read our previous post to learn more about sports supplements. When used properly, these products can help you gain lean muscle, lose fat, and get stronger. They will enhance your workouts and bring you one step closer to your goals.
Here are the best muscle building supplements for beginners:
If there’s only one supplement in your home, hopefully it’s protein powder. This should be the #1 must have supplement on your list. If you’re on a tight budget, forget about other products and buy protein powder. Besides food and rest, this product is essential to muscle building and recovery. While there are several types of protein on the market, whey protein has the highest content of amino acids – all in a convenient powder format. You can mix protein powder with water and milk, or use it for preparing protein pancakes, high protein desserts, and nutritious snacks.
In general, it is recommended to take protein before and after workout. You can always have a scoop as a snack between meals. Some forms of protein, such as casein, are slowly digested and can remain in the stomach for several hours. These products should be used before bedtime. They provide your muscles with a steady source of protein and amino acids while you sleep.
Glutamine will help your muscles recover faster after intense training. This non-essential amino acid reduces protein catabolism, supports protein synthesis, and speeds up recovery time between workouts. Research suggests that glutamine strengthens the immune system and boosts growth hormone levels. The most advanced protein powders contain glutamine and other amino acids that are essential for muscle growth and recovery. It’s recommended to take 5-15 grams of glutamine daily based on your fitness level and goals.
Branched-chain amino acids include leucine, isoleucine, and valine. These nutrients prevent muscle loss, help the body absorb protein, and reduce muscle fatigue. Taking BCAAs before and during your workouts will delay fatigue and boost performance. Studies have shown that BCAAs lower cortisol levels, prevent protein breakdown, and improve focus. A quick flow of amino acids into the muscle cells immediately after training will stimulate muscle growth and help you recover faster. BCAAs are available as dietary supplements, but you can also take them from red meat, eggs, dairy products, and whey protein.
Creatine is one of the most popular bodybuilding supplements available today. Not only it helps build muscle, but also enhances athletic performance and strength. Many athletes and bodybuilders take creatine to help them bulk up and make their muscles look fuller. This substance draws water into muscle cells, increasing their size. However, creatine won’t help too much unless you work out hard.
This supplement is essential to anyone looking to make serious gains in size, strength, and mass. Daily dosage of creatine is 5 grams. Athletes who use this product are able to complete more repetitions per set of a given exercise.
These four bodybuilding supplements are important both for beginners and pro athletes. While there are more advanced products on the market, you should always start with the basics. When used along with a balanced diet and intense training, these sports supplements will help you shed fat, gain strength, and build lean muscle.