The supplement guide for beginners
As a beginner, it's easy to lose track of nutritional supplements. Find out here which ones are really useful and which ones you can do without!
If you take a look in the bread cupboard of an ambitious weightlifter, you will realise that it is often filled with various pills and powders and has been completely converted into a supplement shelf. If you are not yet familiar with the subject, this can be off-putting. Do I need all this? Does it really make sense? It should be noted at this point that, in theory, muscle building requires nothing more than a targeted diet and progressive training; however, a few supplements undoubtedly fulfil their purpose and are worth the investment if you want to build on your success. Let's take a look at what these supplements are!
1. Protein powder
This was probably not unexpected - and rightly so! Protein powder is delicious these days and is a cheap way to quickly cover your protein needs with a high-quality source. You can easily consume it on the go, use it for baking, it's also great as a snack between meals ... and, and, and. Nobody should do without a good protein powder. In my opinion, it also makes sense for people who don't actively go to the gym.
In fact, there are different forms of powder, all of which are absorbed differently by the body. I don't want to overwhelm you as a beginner and recommend a simple whey concentrate or isolate. For the time being, don't worry about which form might be more suitable. Look for one that tastes good (tip: IsoWhey Zero Hazelnut or Cookies and Cream!) and is not too expensive, but not too cheap either. Incidentally, studies have shown that 30-40g of powder mixed in 250ml of milk has achieved the best results in terms of fat loss and muscle building. If you want to cut down on calories, mix it with water!
2. Creatine
The effect of creatine has been clearly proven by dozens of studies. It is safe, cheap and effective. It will make you stronger over time, draw water into your muscles and help your explosive and maximum strength. No wonder hardly anyone wants to do without this dietary supplement. I wouldn't either, by the way.
The only thing that could happen if you consume it is digestive problems. If this is the case for you, you can fall back on another form of creatine, but for 90% of people, 5g a day of normal creatine monohydrate is enough.
3. Omega-3 capsules
This supplement is also not only useful for athletes. To be honest, I would also recommend a good omega-3 supplement to my parents, grandma, friends and other relatives. Omega-3 fatty acids are mainly found in oily fish such as salmon and if these are a regular part of your diet, you are already well supplied. Otherwise, you should definitely consider supplementing, as omega-3 oils offer many benefits. They support your hormone balance, eyes & brain, fat burning and are generally involved in many internal body processes. Health is the basis for every athlete and these capsules help to keep your body fit and vital! I recommend taking at least 2, or rather 3 capsules a day with a meal.
4. Multivitamin preparation
A good multivitamin supplement is an essential part of any diet. As I have already said, the health of every athlete is the absolute foundation and must not be neglected. Especially with a calorie-reduced diet, the reduced food intake can lead to a lack of micronutrients, which can and should be counteracted with multivitamin tablets! In addition, this dietary supplement is available at a favourable price and considering the benefits, it is worth the (small) money.
5. Zinc
Admittedly, this last one is more of an insider tip from me. Since I have been supplementing zinc regularly, I am no longer ill. Others who I have recommended zinc to report exactly the same. This can't be a coincidence - it's not! Studies show that zinc actively supports your immune system. It can also compensate for a testosterone deficiency in the body and visibly improves the condition of your skin, hair, nails and teeth. Opinions differ on the optimal amount to take, but at 40-50mg a day you should be able to enjoy all the benefits of zinc. Don't let it slip through your fingers!
Final words
That's it for now. Surprised that there are so few? Well, of course there are numerous other supplements that make sense. No question about it. But for you as a beginner, these are the most basic and effective. Later on, when you are at an advanced level, you can think about additional supplements, perhaps customised to your body. For now, however, you won't go wrong if you only use the supplements listed here!
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