Top 5 Supplements For Beginners 2022 (Benefits and Uses)

Top 5 Supplements For Beginners: If you have just started with bodybuilding, you need to be very cautious about your diet, training schedule, and the supplements you choose. The right nutrition is extremely important for muscle growth and recovery. It is important that you give your muscles enough time and fuel to recover.

You might have seen many bodybuilders and regular gym-goers consuming a variety of supplements to enhance their experience, but, if you’re a beginner, you need to take it slow. Don’t consume every or any supplement that you come across. Bodybuilding supplements do help, but when consumed in the right quantities and at the right time.

Read Also:- How to Gain Weight in a Week

What is a Supplement?

These are the special nutritional formulas that help in enhancing your muscle-building experience by helping in building muscle mass and supporting muscle growth and recovery. These supplements help in fulfilling your nutritional requirements to provide you the strength to perform better and achieve faster results.

Top 5 Supplements

Who should consume gym supplements?

Anyone who is hitting the gym to build muscles and a perfectly carved physique can consume these bodybuilding or gym supplements.

Let’s have a look at some of the best bodybuilding supplements for beginners:

Top 5 Supplements

Top 5 Supplements For Beginners :

  1. Whey Protein 
  2. Creatine
  3. Fish Oils
  4. Caffeine 
  5. BCAAs

1) Whey Protein –

Top 5 Supplements

What is Whey Protein: It is a fact our muscles need protein in order to repair and grow stronger. Whey protein is a complete protein source and contains all 9 essential amino acids. Protein is particularly useful when ingested just after a workout because it helps to stimulate protein synthesis and facilitate recovery. Many people worry that whey protein will make them bulky or that it is like taking steroids, but whey protein is just a dried isolated milk powder.

2) Creatine –

Top 5 Supplements

What is Creatine: Creatine is a naturally occurring amino acid found in meat and fish as well as being naturally produced by the body in the liver, kidneys, and pancreas. Creatine is converted to creatine phosphate, which we use for energy during high-intensity, short-duration exercise, such as sprinting or heavy weight lifting. Creatine supplements can be bought in various forms, from flavored powders to pills, and are taken in order to enhance the body’s ability to create energy and increase muscle mass. The increased energy from creatine enables users to lift more in the gym and, therefore, create more muscle mass. Creatine also gives the illusion of weight gain and larger muscles due to increased water retention, this is because water is drawn into the muscles along with creatine, causing the muscles to appear larger and creating a weight gain of anywhere up to 3lbs. Creatine could be used if you want more energy in your workouts and to gain an increase in muscle mass, although it is important to remember that creatine can be sourced from diet alone, and so as with whey protein, supplementation is more for convenience as an easier and faster-acting source.

3) Fish Oils –

Top 5 Supplements

What is Fish Oil: Fish oils are taken to boost your intake of Omega three fatty acids and are used as a treatment for a variety of health issues including heart disease, ADHD, anxiety, depression, high cholesterol, inflammatory bowel disease, arthritis, Alzheimer’s disease, and diabetes. When it comes to training, this supplement has been found to be particularly useful for its anti-inflammatory and antioxidant purposes. Research suggests that omega-3 fatty acids can help reduce DOMS and speed up the recovery process. There is also evidence to show that when combined with BCAAs and carbohydrates, fish oils can increase the rate of protein synthesis, leading to greater gains in muscle mass. As fish oils are such a widely used supplement, there is a lot of choice on the market and some tablets come in cheaper for a reason. Be sure to check the labels to look for impurities and check the dosage, you should be looking for at least 1000 mg.

4) Caffeine –

Top 5 Supplements

What is Caffeine: Supplementing your training with caffeine is thought to increase energy, decrease fatigue and lower your perception of pain. When we are training, our bodies are constantly sourcing the energy to give the exercise our all. This energy comes in the form of glycogen, your body’s stored form of carbohydrate. Caffeine slows down the speed at which we use up all our glycogen stores by promoting the use of fat as fuel. Fat is far more abundant than glycogen and what caffeine does is mobilize the body’s fat stores to encourage working muscles to save glycogen and use fat as an alternative.

5) BCAAs –

Top 5 Supplements

What is BCAA: BCAA stands for branched-chain amino acids. These are composed of 3 of our 9 essential amino acids, essential because our bodies do not produce them naturally and, therefore, they have to be sourced through diet. BCAAs are made up of Valine, Leucine and Isoleucine. The most popular usage for BCAA supplementation is to improve exercise performance and prevent going catabolic (muscle breakdown). This supplement is another way to increase your protein intake and therefore improve muscle repair and recovery.

Remember – Training supplements should only be used in addition to a healthy and balanced diet and should not be used as a meal replacement.

Benefits Of  Supplements:

  1. They’ll Ensure Your Body Is Getting Enough of the Proper Nutrients
  2. They’ll Improve Your Cognitive Abilities
  3. They’ll Make it Easier for You to Manage your Weight
  4. They’ll Decrease Your Chances of Dealing With Heart Disease
  5. They’ll Provide You With Better Athletic Performance
  6. They’ll Give Your Immune System a Big Boost

Disadvantages Of  Supplements:

  1. May have adverse effects.
  2. Excess iron and magnesium can cause digestive problems.
  3. Supplements are less healthy than natural food.
  4. Fat-soluble vitamins get accumulated in the fat tissues if not required by the body.
  5. If an excessive dosage is taken it can lead to diarrhea, fatigue’ and nerve damage.

Also Read:- More About Supplements

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