If you’re someone who’s just taking their first steps into fitness and bodybuilding. Your aim can be to build overall strength, to get in shape, or to lose weight. The one thing common in all of these is dedication. The right balance of diet and exercise
Here are the Top 5 Beginners’ Supplements and their benefits.
1. Protein Supplements
Whey protein powder is the most commonly used bodybuilding supplements. A lot of people say that whey protein is just an added dosage of protein and might not consider it as a supplement. But for beginners, whey protein works best. When you indulge in rigorous training, a diet rich in protein will not suffice. You need to provide the body extra dosage of high-quality protein to show effective results. Protein powders are an easy and convenient way to supplement extra protein in your diet. You can choose from a variety of flavors available in the market or even buy protein powders online.
Protein powder benefits –
- Excellent source of high-quality protein
- Promotes muscle growth
- May help reduce inflammation
- Enhanced body’s antioxidant defense mechanism
- Lowers blood pressure
- Helps treat type 2 diabetes
- Highly satiating, which helps reduce hunger pangs and cravings
- Aids in weight loss
Research says that 30g is the ideal dosage for whey protein. If you take this amount it’ll help in repairing the damage done during training and will also initiate muscle protein synthesis.
How to use whey protein?
Now that you know protein is one of the best supplements and has many benefits, let’s understand how to take whey protein.
Taking protein powder after a workout will show best results. Mix 2 scoops of protein powder with cold water or skimmed milk to make a smooth shake. Have it within 30 minutes of finishing your training to initiate recovery process. You can also add protein or whey protein powder to your breakfast. Blend it with milk and fruits to make a high protein smoothie, or just add a scoop to your pancake batter for a healthy dose.
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2. Fish Oil Supplements
When listing the top 5 supplements for beginners, we cannot miss fish oil supplements. Available in the form of fish oil tablets and fish oil capsules, they have numerous benefits. The high content of omega 3 fatty acids, especially EPA and DHA are beneficial for the body and help in various bodily functions.
Foods rich in omega 3 fatty acids –
- Fish (salmon, tuna, sardines, herring, mackerel)
- Nuts and seeds (flaxseeds, chia seeds, walnuts)
- Dark leafy vegetables (kale, spinach)
- Plant oils (soy bean oil, canola oil, flaxseed oil)
Omega 3 benefits –
Apart from being great supplements for beginners, omega 3 fatty acids and fish oil supplements have other benefits for your overall health. These include the following –
- Reduces risk of heart diseases
- Improves eye health
- Helps fight depression and anxiety
- Promotes brain health during pregnancy and early life
- Fights inflammation
- Good for mental health
- Improves bone and joint health
- Good for your skin and hair
- Fights autoimmune diseases like Type 1 diabetes, rheumatoid arthritis, psoriasis etc.
- Alleviate menstrual pain
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3. Pre-Workout Supplements
What is a pre-workout supplement? It can be any supplement, usually a powder mix drink that boosts your workout performance when you consume it before your training session. A good pre-workout supplement will have a balanced mix of carbohydrates, antioxidants, and B group vitamins. You can also choose a variety with low or no carbs at all. Most pre-workout supplements are enhanced with caffeine as one of the main ingredients. Caffeine is known to be a great stimulant for your body. It boosts energy and mental alertness and helps you to perform better during exercise.
There are many kinds of pre-workout supplements available. Most of them are categorized based on ingredients and protein dosage present. Thus, it is important to do your research well before choosing a particular pre-workout supplement.
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Branched-chain amino acids (BCAAs) are essential amino acids that the body obtains from protein. The three amino acids are –
BCAA supplements are popular among fitness enthusiasts since they have many benefits. When taken during training BCAAs act as a fuel for skeletal muscles, promote muscle growth and recovery, and increase protein synthesis which helps give your training a push.
BCAA Benefits –
- Increases overall energy
- Decrease muscle soreness
- Reduce fatigue after exercise
- Helps in protein synthesis
- Boosts strength and power
If you take a diet rich in protein, there are high chances that you’d be getting enough BCAAs in your diet. Foods with high BCAA content include – chicken breast, whey protein powder, soy protein powder, tuna, eggs, parmesan cheese, Greek yogurt etc. But for increased energy during rigorous workouts and better muscle recovery, one can opt for BCAA powder. MuscleBlaze BCAA is one of the best BCAA supplements available.
During the recent times, creatine has been the star component of the fitness industry. There have been many researched on how it is one of the top 5 beginners’ supplements. Although it naturally occurs in the body, creatine can also be found in red meat and seafood. It is helpful in building muscle mass and strength during resistance training. If you want to maximize your muscles, then creatine is a great supplement. It not just boosts performance and reduces sprint time for athletes engaged in high-intensity activities, but is also beneficial in boosting energy output during exercising.
It is good to add supplements to your diet to get that desired body. But make sure to do your research well. Some of the supplements might have a side effect while others are more beneficial for you. Start by including a smaller quantity to see if the bodybuilding supplement suits you or causes any allergic reaction. Talk to your doctor and trainer about the kind of supplement that’ll be best suited for your fitness needs.