Supplements for beginners
Whether you’re male or female, when starting your health and fitness journey theres a lot you’ll be learning. Heres a simple guide on supplements that will you help on your own personal journey and smash those goals!
Where to start?
Protein is my go to supplement, aiding in muscle recovery and growth; you can’t go passed adding in a scoop of protein to your routine. Getting yourself a quality protein that you like and will use on a daily basis is super important! Depending on your goal will determine what type of protein powder you’ll be wanting to try. If you’re looking to develop lean muscle go for a whey protein or blended protein, if you struggle to gain weight and your wanting to put on size; then a mass gainer is more suited as these are carbohydrate and calorie heavy with a lot more protein. I often try switching it up and adding different flavours to my protein shakes to keep things less boring. If you do want to make a smoothie with protein powder try adding a banana, honey and some cinnamon this is a great combo with vanilla flavoured protein powder! Its best to have a protein shake after your workout as this is when your muscles want the nutrients.
Along side protein I’d recommend BCAA’s - Branched chain amino acids. Commonly known as amino’s; these are the building blocks to to protein and therefore greatly help growing and recovering muscle. When starting out at the gym, you’ll notice your muscles get sore for a couple of days after your workout sessions, amino acids help reduce muscle soreness and fatigue allowing the recovery process to be a lot quicker. Add the recommended serving size (usually one scoop) to some water and sip on your BCAA’s during your workout.
If your goal is to lose weight, fat burners are a common product that many people use to help in this process. With a combination of ingredients to give you energy, a bit of focus and enhancing the fat burning process through raising your body temperature (thermogenisis). Fat burners are an awesome way to help aid in the weight loss process. When looking for a good fat burner lookout for a couple of main ingredients such as L-carnitine which is a fat transporter, caffeine for energy and theacrine for mental focus and some added energy without the increased heart rate. Start off on half the recommended serving, this way you can assess your tolerance as some fat burners can be quite strong especially for those who have never tried them before. Take your fat burner prior to the gym to make the most of the ingredients and your workout!
Topping up with a greens supplement is an ideal way to get additional fruits and vegetables into your diet. Many green supplements contain vitamins, minerals, super fruits and antioxidants making it a great way to keep your body functioning at an optimal level. I’ll often add in a scoop of greens into my smoothie every 3 days or so at home or just mix it with water when Im in a hurry. An awesome way to get all the nutrients your body needs without the hassle!
If you’re interested to know what products I use take a look at the links below:
Protein: Muscletech Nitro-Tech Whey Gold
Amino acids: Mutant BCAA 9.7 30 Serve
Fat burner: Muscletech Hydroxycut Shred
*try half a scoop to begin with as this is a strong fat burner
When it comes to choosing any supplements, do your research; Asking the staff at your local supplement store or gym is a good place to start! Protein, amino’s, fat burners and greens are the basic platform of supplements I have continuously used in conjunction with an exercise regime - there are many more supplements out there, these are only the basics. Remember everyone is different, listen to your body, read the directions and recommended use, take your time and enjoy the journey.
Always check with your healthcare proffessional/doctor!