If you are a beginner in the world of the gym, it is very likely that you are somewhat confused with the endless list of products and supplements that you see in specialized stores or that different people every day recommend in the gym. And how not to feel overwhelmed, if today there is a list of workout supplements for beginners that promise to increase your testosterone levels, burn fat, help you sleep better, help you stay awake and alert, give you more strength and focus, gain muscle mass, eliminate fluid, etc.
But something you should be clear about is that supplements are just that, a supplement that is used to complement and enhance the results of proper nutrition, hydration, and rest accompanied by a good workout. But if you eat poorly, don’t get enough sleep, or don’t train properly, you’re simply throwing money away by taking supplements.
As I mentioned at the beginning, there are countless supplements and in many cases, they are oriented to the goal you are looking for, whether it is to increase muscle mass, define muscles, gain greater strength, etc.
How to gain muscle mass for beginners?
The process of developing muscle fibers is a challenge that requires us to change our eating habits, perform intense training, and use adequate supplementation. The metabolic changes that occur in the body can be divided into two modalities: anabolism, which is the construction phase, and catabolism, which is the degradation phase.
Obviously, the person who works to build muscle mass values the prevalence of anabolism and protein synthesis. When anabolic transformations have a significant advantage over catabolic processes, good conditions will appear for the so-called muscle hypertrophy to occur. This phenomenon consists in the increase of muscle mass. The rate of muscle mass growth depends on many factors, and more specifically:
Here are the 6 workout supplements for beginners and also for those who are not:
Most people tell you that it is always better to eat eggs, meat, chicken, fish, or even vegetables to get the protein you need. But, nowadays we are on time and you will not always have the time to sit down to eat in the morning after waking up or after a training session and that is precisely when you need that protein intake most together with some kind of carbohydrate. That’s when protein powder comes in, as it’s a fast, efficient, and inexpensive way to give your body what it needs to avoid the dreaded muscle catabolism.
The King of protein powders is Whey Protein, currently, there are a variety of protein powders from different sources.
Over a period of time fats have been portrayed as threatening, but these are essential for the functioning of our body, especially those from fish, but it is complicated and not very cheap to obtain the fats you need through diet.
The intake of fish oil capsules is recommended since they are rich in Omega 3 and 6. Adequate consumption of Omega 3 and Omega 6 not only helps the health of your heart and the functioning of the body, but it also contributes to building muscle, burning fat, and regulating testosterone levels in our body.
Branched Chain Amino Acids(BCCA), as well as fatty acids, are components that our body cannot synthesize so they must be obtained externally (food or supplements) and just like Omega 3 is complicated and it is expensive to obtain them through food, so it is cheaper and simpler either to take it in capsules or powders dissolved in some liquid.
These amino acids are essential for anyone who trains frequently, since among their many benefits we have that they help in recovery and muscle building, improve protein synthesis so that our body will process and make better use of the proteins we consume, among others.
Glutamine is an organic chemical compound that promotes the glycogen regeneration process, it is also the main fuel for the immune system that is synthesized in living organisms from glutamic acid.
Under natural conditions, its integration is not necessary. The indication for the use of L-glutamine is, among other things, physical effort. By doing intense training 3-4 times a day, there is a high probability that a glutamine deficiency will lead to catabolic reactions (the body will begin to acquire this substance, among other things, from skeletal muscles). For this reason, supplementing the diet with glutamine is extremely important.
Creatine is mandatory in every beginner supplement pack. This amino acid provides fast and direct energy to muscle cells; in addition, it makes recovery times shorter. Not so experienced people tend to have a greater problem in the first days of training due to muscle fatigue, creatine is a great help for this issue.
Creatine stimulates protein synthesis, leads to better hydration of the muscle cells, and promotes the resynthesis of phosphocreatine.
Nitric oxide is not a supplement as such it is produced from a chemical reaction when consuming arginine. Nitric oxide runs through the blood, makes the vessels dilate and the blood flow is greater to the muscles for better delivery of nutrients.
Arginine is a substance that is necessary for the development processes of muscle fibers. It finds application, among other things, in the synthesis of growth hormone. This compound is also responsible for detoxification processes.
How to plan a diet for muscle gain?
Building muscle mass is associated with the need to supply the body with a higher intake of calories. This does not mean, however, that we should be eating in excess quantities. After all, this could lead to excessive fat accumulation. The diet must be balanced, nutritious, and healthy. Calorie balance should be based not only on weight but also on height, weight, and physical activity.
However, you must be aware that the choice of meals is not everything. We have prepared 6 key principles for you that you need to follow while on a diet:
You always have to eat at a fixed time. Thanks to this, the entire digestive system will begin to work much more efficiently. It is recommended to eat every 2.5 – 3 hours.
- Have breakfast after waking up. The first meal is extremely important. Always consume it within an hour after waking up.
- Remember to have a protein dinner!
- Many people don’t eat dinner because they are afraid that this will lead to fat deposits. Nothing more wrong! If you use the recipes above, you don’t run any risk!
- Drink lots of water.
- When building muscle mass, more fluid needs to be absorbed. It is recommended to provide the body with 3-4 liters of water per day.
- Give up junk food.
Final Word on workout supplements for beginners
Including these workout supplements for beginners will help you get the most benefits of the training buck. Dont forget – the first thing you need to invest is in a coach who can design a workout & diet plan which suits you. Supplements can help you give extra energy and maximize your training potential.
I hope this information has been helpful to you and if you have questions or just want to say something, feel free to leave a comment. Because we are not experts on anything but we have an opinion about everything.