When it comes to supplements, it's best to stick with those supported by science, both in terms of efficacy and safety. Typically, when people begin training for the first time, they are impressively enthusiastic and equally as impatient. They want results and they want them now. This mentality usually leads to the exploration of various supplements, of which there are many.
Initially individuals working out need to focus on three things, in order of importance:
- Working hard.
- Ensuring that you're using a well-designed training program geared toward your goals.
- Changing your diet to ensure an appropriate nutrient balance, and utilizing supplements to help you achieve this goal.
5 SUPPLEMENTS FOR BEGINNERS
- Multivitamin - every single person out there looking to better themselves should be supplementing with a multivitamin/multimineral supplement. Regardless of how perfect your diet is, how rich in variety it is or how dedicated you are to nutrient timing, if you are a hard training athlete you will need this supplement. Our bodies are great at absorbing the micronutrients provided to us by our food, but as we train hard and meet the demands of everyday life, those micronutrients get used up pretty quickly. This is where a multivitamin/multimineral product comes into play. The doses contained within these products are far greater in most cases than what you could possibly consume at one sitting or even throughout the day and making use of this supplement will only ensure you are in surplus for what you need and have enough should you need more for sustained energy levels and overall health.
- Protein - When it comes to supplements, none have received more attention than adding proteinto your diet. Countless studies have been conducted with mixed results regarding improvements in muscular size and strength during short-term resistance training programs. Additional protein may lead to greater improvements in muscular size and strength. Drinking a rapidly digesting protein source immediately before, during and/or after your training session will help stimulate protein synthesis and therefore facilitate recovery.
- Fish Oil Supplement - As you train and continuously beat on your body, breaking it down only to allow for it to build up again, something happens internally that you may or may not be aware of; internal inflammation. Not only does your training contribute to this inflammation, but so can your diet depending on which types of foods you are consuming. Cellular inflammation is a real thing and is extremely detrimental to your overall health and aspirations of muscular superiority. To help combat this, you should supplement accordingly with an omega fatty acid supplement which has a high epa/dha ratio. Aside from protecting against inflammation, omega supplements are also great at improving fat oxidization and providing energy should you be in caloric deficit from dieting.
- L-Glutamine - Glutamine is a naturally produced amino acid within the body which is why it is considered to be a non-essential amino acid. When glutamine levels within the body drop, the body turns to breaking down muscle protein for additional glutamine stores therefore putting the body in a catabolic state and reversing any of the positive effects from training, eating and supplementing. Glutamine also has the important responsibility of governing protein synthesis rates within your body and can only do so when there is an abundance of glutamine present. Glutamine has also been shown to have a dramatic effect on keeping your immune system healthy and it has also been shown to increase naturally occurring growth hormone levels as well.
- Electrolytes - While working out, the body is losing out a lot on electrolytes and water via sweat. It is very important to replenish these to gain maximum benefits from your workouts by not fatiguing your body with the loss of these electrolytes.