Disclaimer: This page includes Amazon affiliate links, which means we may earn a small commission at no additional cost to you. Learn what this means for us and for you.

We’ve done the research on workout supplements so you don’t have to. Below are the basic building blocks for maintaining and improving the body that your parents gave you.

This is the best supplement guide for beginners who want to start their health and fitness journey.

1. Pre-workout

How does the supplement, Pre-workout improve your workout?

Pre-workout is a supplement taken before exercise to enhance physical performance. These supplements typically contain a good source of minerals designed to increase energy, focus, endurance, and blood flow during a workout.

Transparent Labs Lean Pre-Workout Supplement

Lean Pre-Workout maintains its commitment to quality with no artificial sweeteners, artificial coloring, gluten, GMOs, or artificial preservatives. It provides a clean and healthy option for your fitness journey, aligning with your desire for a holistic approach to well-rounded progress.

Buy Now

The potential benefits of pre-workout supplements include:

1. Optimized Strength and Lean Muscle Growth: Citrulline Malate and Acetyl L-Carnitine HCl enhance blood flow, boost strength, and promote lean muscle growth, making it an ideal choice for those seeking both power and physique improvements.
2. Body Recomposition: Aids in body recomposition with ingredients like chromium picolinate and zinc. Preserving lean muscle mass while in a cutting phase, helping you to achieve a leaner physique.
3. Enhanced Focus and Sustained Energy: L-Theanine and Caffeine, keep you mentally sharp and provide sustained energy throughout your workout. This combination enhances your focus, alertness, and overall workout performance.

View more options based on specific ingredients, affordability, or overall effectiveness

2. Creatine Monohydrate Supplement

What does Creatine Monohydrate do to your muscles?

Creatine monohydrate is a popular and well-researched supplement that is commonly used to enhance athletic performance and improve exercise outcomes.

It is composed of creatine, a naturally occurring compound found in small amounts in certain foods and synthesized within the human body, and a molecule of water (monohydrate).

Nutricost: Creatine Monohydrate Micronized Powder

High-Quality Micronized Creatine Monohydrate. An ultra premium quality product at a fraction of the cost of many other brands.

Buy Now

Here’s the basics of how creatine monohydrate works to improve muscle growth and improve your workouts:

1. Improved Strength and Power: By enhancing ATP availability, creatine monohydrate improves strength and power during resistance training or activities that require short bursts of intense effort.
2. Increased Muscle Water Content: Creatine draws water into muscle cells, leading to an increase in muscle cell volume. This is believed to contribute to the muscle “pump” effect, which may enhance the muscle-building response to resistance training.
3. Enhanced Recovery: Some studies suggest that creatine supplementation may help reduce muscle damage and inflammation following intense exercise, potentially leading to faster recovery between workouts.
4. Cognitive Benefits: While the primary focus of creatine is on physical performance, there is emerging evidence that it may have cognitive benefits, including improved cognitive function and working memory, especially during periods of sleep deprivation or high cognitive demand.

3. Protein Powder

How to maintain and improve muscle growth?

Protein supplements are often used by individuals seeking to increase their protein intake for maintaining or growing muscle.

The amount of protein needed for muscle building can vary based on factors such as body weight, activity level, and individual goals.

Generally, a protein intake of around 1.6 to 2.2 grams of protein per kilogram of body weight per day is often recommended for those engaged in regular strength training or muscle-building exercises.

NOW Sports Nutrition, Whey Protein Isolate

GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).

Buy Now

Here are some reasons why people might consider taking protein powder drinks:

1. Muscle Building and Repair: Protein is crucial for repairing and rebuilding muscle tissues that may be damaged during exercise. Consuming protein after a workout can help facilitate muscle recovery and growth.
2. Convenience and Portability: Protein powder drinks are convenient and can be prepared quickly, making them a practical option for individuals with busy lifestyles or those who need a portable protein source.
3. Dietary Convenience: It can be challenging for some people to meet their daily protein requirements through whole foods alone. Protein powder offers a convenient way to supplement protein intake without consuming large volumes of food.
4. Weight Management: Protein is known to be more satiating than carbohydrates or fats, which can help control appetite and support weight management goals.
5. Nutrient Timing: Some individuals use protein powder as part of their pre or post-workout nutrition strategy to support energy levels, muscle recovery, and performance.

Side Note: Whey Protein Isolate is good for people who are lactose intolerant.

4. Multivitamin Supplement

What Multivitamins should I be taking to maximize my nutrient levels?

A well-balanced multivitamin can contribute to overall health and well-being. It provides a safety net to ensure that essential vitamins and minerals are available for various bodily functions, including those affected by exercise.

Pure Encapsulations UltraNutrient: Multivitamin Supplement to Support Liver, Cardiovascular Health, and Antioxidants

UltraNutrient contains antioxidants and forms of vitamins and minerals recognized for their potency and ability to be readily utilized in the body including Metafolin L-5-MTHF.

Buy Now

Here are the potential benefits of taking multivitamins for individuals engaged in regular exercise:

1. Fill Nutritional Gaps: Active individuals may have increased nutrient requirements due to the demands of physical activity. A multivitamin can help fill nutritional gaps in the diet, providing a broad spectrum of vitamins and minerals.
2. Support Energy Metabolism: B-vitamins, such as B6, B12, and folate, play a crucial role in energy metabolism. Active individuals may benefit from these vitamins to support the conversion of food into energy.
3. Enhance Recovery: Certain vitamins and minerals, such as vitamin C and zinc, are involved in immune function and tissue repair. Adequate levels of these nutrients can support the body’s recovery process after intense exercise.
4. Bone Health: Vitamins and minerals like vitamin D and calcium are essential for bone health. Some individuals, especially those with limited sun exposure or specific dietary restrictions, may benefit from supplementation to support bone density.
5. Antioxidant Defense: Exercise generates free radicals, which can contribute to oxidative stress. Antioxidant vitamins such as vitamin C and E, as well as minerals like selenium, may help neutralize free radicals and reduce oxidative damage.
6. Electrolyte Balance: For individuals engaged in prolonged or intense physical activity, certain minerals like magnesium, potassium, and sodium play a role in electrolyte balance. Multivitamins can contribute to maintaining adequate levels of these minerals.

Side note: While multivitamins can be beneficial for some people, it’s important to note that they are not a one-size-fits-all solution.

Conclusion

Embarking on a journey toward health and fitness involves not only dedication to exercise but also a keen focus on providing your body with the essential building blocks it needs. Through our exploration of key supplements, we’ve unveiled the potential benefits they offer to active individuals aiming to maximize their performance and overall well-being.

Sources

Garage Gym Reviews: https://www.garagegymreviews.com/best-pre-workout

Top Supplements: https://topsupplements.com/pages/best-creatine-supplement-powder-ranking?gad_source=1&gclid=CjwKCAiAvoqsBhB9EiwA9XTWGaEJx76BgAiHPg5PLMedDfjxgvLyljW4eA1bIkqR2236mNNQp4EnCxoCmgMQAvD_BwE

The Strategist: https://nymag.com/strategist/article/best-protein-powder.html