Bodybuilders and athletes know that getting the right nutrition and having a complete diet can help them train better and reach their fitness goals faster. What beginners may not know that people with experience do is that supplements can be a huge asset when it comes to working out and bodybuilding. Adding supplements rounds out your diet by giving you the right nutrition in the departments where you may not be getting enough of a certain vitamin or mineral. You can hit your workout goals faster and improve your health and physique by adding supplements to your diet.
Here are 5 must have supplements for beginners:
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Protein is a huge part of the bodybuilding and athlete’s dietary needs. 20 to 30% of your daily nutritional intake should be devoted to protein. There are many ways to get your daily requirement of protein. Meat is a great source of protein, with turkey breast and chicken being the among the highest sources of protein. Get it from fish such as halibut, tuna and salmon to also get a healthy dose of Omega-3 fatty acids, and try out non-fat mozzarella, veal, beef, pork loin, tofu, eggs, yogurt, milk, and seeds and nuts such as pumpkin seeds and almonds and peanuts to get enough protein. If you are concerned about meeting your goal, protein supplements such as protein powder can compliment the protein you’re already consuming and can be great for consumption pre-workout, post-workout, and before bedtime. Whey protein is top priority because of it’s fast absorption and Optimum Nutrition 100% Whey Gold Standard is one of the best to get you going. The other essential protein is a slow digesting casein. Dymatize Nutrition Dymatize Elite Casein provides 24 grams of slow digesting Casein protein per serving and is a great option for beginners or veterans.
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Creatine is available on the market in the form of creatine monohydrate. Creatine products are well known in the bodybuilding world as many bodybuilders use them to improve performance and be able to lift more and go longer. It helps improve ability when it comes to strength and weight lifting and maximizes your energy to do more than you normally would to achieve results far above your ability on your own. It also makes muscles more full because it becomes a cell volumizer for the body. A by product of amino acid metabolites, always purchase high quality creatine monohydrate powder when shopping to ensure what you’re putting into your body is pure. Optimum Nutrition Creatine Powder creatine is a great place to start.
For a more in-depth understanding of creatine check out our article on the different types of creatine.
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Fish oil has endless benefits for the average person or athlete, so it’s essential to make sure you’re getting enough. This superstar of supplements is needed because fatty acids make up fats, build cell membranes, help regulate clotting, and support cell health. Fish oil contains omega-3 essential fatty acids, which are polyunsaturated and heart healthy, reducing blood triglecerides and low-density lipoprotein, known as bad cholesterol. It also curbs inflammation, which can cause a variety of illnesses. As they aren’t manufactured by the body, athletes and bodybuilders must get them from outside sources. The EPA and DHA in omega-3 fatty acids can be found in grass fed beef, fish such as salmon, herring and trout, Brazil nuts, flax seed, walnuts, and wild meat such as deer and elk. Fish oil is a necessary supplement for peak performance and health. Muscle Pharm Fish Oil Supplement is pretty cheap and works great.
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BCAA stands for branched chain amino acids. These acids are leucine, isoleucine and valine. When taken by an athlete or bodybuilder, this supplement can actually give you longer performance and a better recovery. BCAAs are also thought to reduce the muscle breakdown during workouts, which could lead to more muscle growth. With BCAAs, you can build your energy, increase your synthesis of protein, boost your strength, and build more muscle. These are found in high protein foods but are great to add into your diet in a supplement, especially while training to begin experiencing the benefits. BSN AMINO X – Fruit Punch is the perfect product to enhance your BCAA intake.
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Taking a multivitamin supplement is important for bodybuilders as well as athletes. To perform at its best, the body needs to have all its nutritional bases covered. That may be impossible to achieve through just dietary means on every level for vitamins and minerals, and that’s where a multivitamin comes in. Being deficient in any one vitamin or mineral can interfere with your metabolism. When your body is lacking specific nutrients, it poorly affects performance. Bodybuilders in particular require additional nutrients, more than someone their build and age who doesn’t work out. Pay special attention to your diet, but also help your body stay energetic and create muscle by taking a supplemental multivitamin to give your body what it needs for proper biochemical reactions. Take a multivitamin daily for extra effectiveness and take your performance to the next level by replacing the nutrients your metabolism burns through and enhance your program and physique. Universal Nutrition Uni-Vite Capsules, 120 Count or Optimum Nutrition Opti-Men Multivitamins, 180-Countmultivitamin will be what you need to get started.
Summary: Starting out on supplements can be scary because everything is really scary sounding and there are so many products out there. Basically you need to start out with supps that help you increase muscle, burn fat, recover, grow, and increases your overall health. If i had to pick two products that you must have, I would pick a whey protein( optimum nutrition’s gold standard whey ) and i would pick a creatine(see our list of creatines.) We hope this guide helps you choose the right products for you.