With so many options out there, beginners should focus on a few core products in their supplement stack when they start out on their gym journey.
Focusing on a few core supplements that align with your specific goals and any dietary restrictions, nutritional deficiencies or underlying health issues provides a solid foundation for beginners.
Use these recommendations to create a rock solid supplement stack, choosing products from a reputable brand that supports your training and recovery and boosts energy levels for better workouts.
#1: Protein powder
Every beginner must have a protein powder in their supplement plan because it offers a convenient way to meet your daily protein needs to support muscle repair and growth, especially after workouts.
A wide range of protein supplements are available to suit any dietary or taste preference, with dairy, egg and plant-based options.
Whey is the most popular and effective protein supplement on the market. It is a fast-digesting protein source with a complete amino acid profile, including all nine essential amino acids (EAAs) – those that your body can’t produce on its own – including the beneficial branched-chain amino acids (BCAA).
Whey is also rich in leucine, a potent amino acid that the body needs to rebuild muscle during the recovery process and can also reduce muscle breakdown during exercise.
Common options include whey blends that contain all three variants (concentrate, isolate and hydrolysate) in the formulation to deliver fast, medium and slower-release profiles.
For anyone who is lactose intolerant, non-dairy animal (like egg and beef) and plant proteins offer suitable alternatives to ensure you include this non-negotiable product in your supplement stack. Both options offer a complete amino acid profile, ensuring you get everything your body needs to repair and rebuild muscle.
#2. Pre-workout
Hitting the gym every day requires dedication and commitment. On the days when you could use a little extra motivation, get a pick-me-up from a potent pre-workout supplement.
These formulas blend premium ingredients to supercharge your energy, sharpen your focus, amplify muscle pumps, and increase stamina to boost workout capacity.
#3. Creatine
Another critical supplement to support energy production is creatine. Boosting creatine stores with a supplement lets you train harder for longer, which is what ultimately delivers the performance benefit that builds more muscle and strength.
A creatine supplement can help improve strength and power during intense workouts by increasing the available energy your muscles need to contract forcefully (known as ATP).
Creatine can also help with muscle growth and recovery, making it a great all-rounder and another must-have for every gym newbie.
#4. Thermogenic fat burner
A thermogenic fat burner is another useful product to include in your plan as this supplement fires up your metabolism by raising your body temperature to help you burn more calories and lose more fat, even when you’re not training.
Thermogenic ingredients also increase the amount of energy you burn when you exercise, especially at higher intensities.
The stimulants in these supplements can also increase energy, alertness, awareness, mood, wakefulness, endurance and performance, which can give you that extra edge to train harder.
Important Considerations
It is a good idea to consult with a dietitian or other qualified professional for individualised advice regarding the best and most effective diet, workout program and supplement plan for you.
It is also important to discuss any change to your lifestyle and diet with your doctor, especially if you have any underlying health conditions.
When taking supplements, always follow recommended dosages to avoid potential side effects, and listen to your body, paying attention to how you respond to supplements.
When taking a holistic approach that prioritises training, nutrition, and other important lifestyle factors, supplements can play a valuable role in supporting your fitness journey.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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