Know about 8 best bodybuilding supplements for beginners. Uses of bodybuilding supplements & Benefits
If you have just started with bodybuilding, you need to be very cautious about your diet, training schedule, and the supplements you choose. The right nutrition is extremely important for muscle growth and recovery. It is important that you give your muscles enough time and fuel to recover.
You might have seen many bodybuilders and regular gym-goers consuming a variety of supplements to enhance their experience, but, if you’re a beginner, you need to take it slow. Don’t consume every or any supplement that you come across. Bodybuilding supplements do help, but when consumed in the right quantities and at the right time.
What are bodybuilding supplements?
These are the special nutritional formulas that help in enhancing your muscle-building experience by helping in building muscle mass and support muscle growth and recovery. These supplements help in fulfilling your nutritional requirements to provide you the strength to perform better and achieve faster results.
Who should consume gym supplements?
Anyone who is hitting the gym to build muscles and a perfectly carved physique can consume these bodybuilding or gym supplements.
Let’s have a look at some of the best bodybuilding supplements for beginners:
If you are new to bodybuilding, chances are high that you might have never taken a protein supplement before. Protein is essential if you want to build muscles. It also helps in replenishing the tired and worn out muscles due to exercise. Though there are various food sources rich in protein, protein powders are a hassle-free way to fulfill you extra as well as daily protein requirements because it’s tough to have the daily required amount of protein through diet alone. You can start by consuming a beginner’s protein. These bodybuilding supplements for beginners are protein powders with lesser protein content per scoop often combined with digestive enzymes to facilitate nutrient absorption without much stomach discomfort. They serve as the best means to get your body accustomed to protein intake.
There is no denying the fact that whey protein is the best form of protein to build muscles. It helps with building lean muscles and boosts muscle recovery. It is rich in all 9 essential amino acids and also BCAAs. Whey protein is also helpful in maintaining or losing weight. It comes in 3 types- concentrate, isolate, and hydrolysate. If you have consumed any protein powder before, you can switch to whey protein for building muscles. You can start by consuming half a scoop of whey protein with water or as instructed on the pack label. If you want to start with any protein supplement, then also you can begin your journey with whey protein powder. There are a variety of whey protein powders available in the market in distinct flavors.
Supplementing yourself with caffeine can be a great way to boost your energy, metabolism, and focus. It helps reduce fatigue and minimize the perception of pain. When you are working out, your body is in a constant need of energy. This energy is available in the form of glycogen that is basically stored in the form of carbs. Caffeine helps in slowing down the speed at which your body utilizes all the glycogen stores by increasing the use of fat as fuel. Fat is heavier than glycogen and caffeine enables your body to use these fat stores to boost working muscles and save glycogen in your body. So, in short, caffeine increases fat burning.
Branched Chain Amino Acids are made up of leucine, isoleucine, and valine. Leucine among these helps in boosting protein synthesis in your muscles and prevents muscle breakdown. BCAAs are crucial for muscle recovery, delaying the onset of muscle soreness, and reducing fatigue. You can try consuming BCAA supplements that have a leucine to isoleucine to valine ratio of 2:1:1. However, there are various BCAAs in the market that contain a higher leucine to isoleucine and valine ratio, but it’s best for you to stick with the ideal BCAA ratio. Since it’s very important to let your muscles recover after intense workouts, BCAA supplements can be a great choice. They also help in improving your exercise performance and are another way of boosting your protein intake.
Since you will be working out, your nutrient requirements are going to be higher than usual. Multi-vitamins might not be thought of as a bodybuilding aid but these help a lot. Many vitamins and minerals fight inflammation, boost immunity levels, and reduce stress. These can also support muscle hypertrophy, also called an increase in muscle size. Vitamin D helps in boosting your bone health and also promotes protein synthesis. It also helps with nutrient absorption. Vitamin B3 helps in promoting muscle growth and enhances pumps. It also enhances glucose metabolism. Vitamin A supports the production of glycogen and fights free radicals. Similarly, every vitamin and mineral has some or the other advantage to offer that helps with bodybuilding and improving overall health.
Fish Oil helps in boosting the intake of Omega-3 fatty acids. It helps in reducing the risk of heart disease, depression, anxiety, ADHD, inflammatory bowel disease, and also lowers cholesterol. Since it has both anti-inflammatory and antioxidant properties, it’s helpful in bodybuilding as well. Various research studies suggest that omega-3 fatty acids are helpful in minimizing the delayed onset of muscle soreness and boost the muscle recovery process. When taken together with BCAAs, it helps in improving the rate of protein synthesis that allows great muscle gains and mass. Be careful while choosing your fish oil supplement and check the labels for any impurities.
If you belong to the ‘hard gainer’ category, you need to eat a lot of calories to put on weight, and even doing that doesn’t ensure that you would succeed. Mass gainer bodybuilding supplements are a great way to fulfill your extra calorie requirements and help you gain a healthy weight. Look out for a suitable mass gainer powder as per your goal. They often come with a blend of digestive enzymes to boost nutrient absorption and digestion.
Creatine positively affects the body’s capacity to create energy and boost muscle mass. Creatine supplements are available in the market in flavored powder or pills that you can choose from. Creatine increases your energy levels and allows you to lift more at the gym. Creatine basically gets converted to creatine phosphate that is used as energy for high-intensity and short-duration exercises such as weight lifting or sprinting. Consuming creatine can lead to water retention and this can make your muscles appear larger and a gain in weight. But, all in all, creatine makes for one of the best gym supplements for beginners.
The bottom line
Always stick to a routine when it comes to working out and don’t replace any meal with these bodybuilding supplements. These are to be taken in a combination with your diet. Timely and appropriate consumption of these supplements for beginners can lead to great results.