TopBar

6 Workout Supplements for the Beginner

IMG_4849

As a good guy, it’s important to improve your physical health.  I get it, though.  I remember how intimidated I was going to the gym for the first time.  Then there are the supplement stores.  Wading your way through a GNC can be like learning the Dewey Decimal system for the first time.  Today, I’m going to focus on basic supplements every good guy should be taking in addition to hitting the gym.  If you want to put on size, you need supplements.  I hear naysayers talk about not needing them, but let’s be honest here, they aren’t that big are they?  When I stop taking supplements, I generally lose about 10lbs.  Not cool.  Here are 6 workout supplements you should consider if you’re just beginning an exercise routine.

protein-powder

Protein:

There are several proteins available:  whey, casein, egg, and soy.  I recommend whey for convenience and because it has all the essential amino acids.  Whey digests quickly and has the highest absorption rate which makes it an ideal protein for athletes.  I take it first thing in the morning, blend it with some almond milk for a snack between meals, and after workouts.  For a post-workout smoothie, I use a whey isolate for even quicker absorption.

 

 

creatineCreatine:

There are two types of creatine available:  Creatine Monohydrate or Kre-Alkalyn.  Some guys prefer the Kre-Alkalyn because they believe there is less water retention compared to the Monohydrate.  It depends on how your body reacts.  I don’t see it, so I use the Monohydrate, which is also cheaper.  The benefits of creatine include its proven safety and its increases in strength and recovery.

 

 

images

Fish Oil:

Known for its anti-inflammatory effects, taking fish oil may help with workout recovery, and has also been shown to prevent heart disease.  You can buy fish oil as softgels or bottled.  Just in case the idea of swallowing fish oil makes you want to puke, you can purchase flavored fish oils like lemon or orange.  Believe it or not, they are good!

 

 

Magnum Opus

Pre-workout:

I recommend a pre-workout if you’re worn out after a long day of work or school and need a pick-me-up.  Coffee can be used as a pre-workout, or there are a range of pre-workout supplements you can use.  Keep in mind, many of these also contain creatine, but you can buy some of them creatine-free.  If your body isn’t used to caffeine, use with caution.  My first experience with NO-Explode was on a leg day and involved projectile hurling.  Start with half the recommendation and move up from there.

 

multivitamins-feature

Multi-vitamin:

While they may not be the most promoted or obvious, multi-vitamins are important to take when you begin a muscle-building routine.  Athletes need more nutrients due to the intense and frequent workouts.  Multi-vitamins will keep you from getting sick and increase your energy levels.

 

 

bcaa

Branched Chain Amino Acids:

Branched Chain Amino Acid supplements or BCAAs, are good for maintaining muscle mass if you are trying to lose weight.  While whey protein is high in BCAAs, they aren’t free form.  Using free form BCAAs aid in fat loss and muscle retention.  BCAA’s can be purchased in capsule and powder forms.

 

 

It seems the main question I get is what supplements I am taking.  If you need more information, www.bodybuilding.com is a great resource as well.  At the very least, start with a whey protein. Optimum Nutrition and Dymatize make solid whey proteins I’ve used for years.  Good luck with the training, and feel free to contact me on the home page if you have any questions.

, , , , , , , , , ,

11 Responses to 6 Workout Supplements for the Beginner

  1. Dan Bright September 22, 2013 at 12:15 am #

    Solid choices indeed & I completely agree with you. Supplements are amazing when your training & nutrition is on point. My top 3 for sure are:
    1) Whey
    2) BCAA’s
    3) Multi-vitamin

  2. Jonathan October 3, 2013 at 3:40 am #

    Could you explain a bit more about why you recommend using creatine? I have some friends who swear by it, and others who have sworn off it. I’ve been considering using it myself, but haven’t made up my mind yet.

    • Kris Wolfe October 3, 2013 at 11:38 pm #

      Creatine is found in the muscles of the body already. It’s an energy source, and one of the most studied supplements on the market. It’s considered one of the safest as well, so take it…good stuff !!

  3. proteinmore October 4, 2013 at 9:51 am #

    Body building had become one of the most important thing for the youth arround the globe. We are the supplier of hydrolysed whey protein isolate which is known for a product with no side issue and also best for letting your body muscels grow.

  4. Craig November 21, 2013 at 3:42 am #

    Great article. I’m having a hard time figuring out what the right combination of supplements are. I currently take a multi-vitamin, fish oil and whey/casein proteins. I also take caffeine and beta alanine before going to the gym. There’s a new supplement out that I’m trying to decide if I should buy it, or is it a waste of money? – http://www.prejym.com Have you tried this? Do you know if it’s safe? I appreciate any advice.

    • Kris Wolfe November 21, 2013 at 7:21 am #

      I haven’t taken it yet. It looks like you’re taking the basics. Prejym has a good mix of ingredients, but you might save some money buying them separate? Some people like creatine hydrochloride over creatine monohydrate because they believe monohydrate may cause more water retention. The hydrochloride is more expensive. My body can’t tell a difference between the two though.

  5. orthomol Natural vitamin e January 10, 2014 at 12:05 am #

    Orthomol Prenatal gummy vitamins Bravo, what excellent message

  6. Aaron May 16, 2016 at 12:41 pm #

    Hey,nice writeup!! Glad to read the post. Like the way,you have explained such supplements about workout. This would be useful for all,especially for the beginners who are starting out. Keep updating such ideas and tips like this.

    • Kris Wolfe May 20, 2016 at 4:27 pm #

      Thank, Aaron. We’ll have a new supplement article for next week!

  7. Sanglap Bhuyan March 29, 2017 at 1:01 pm #

    Kris, thanks for you helpful article…I am a beginner.. and I want to know, may I take BCCA and Whey protein after my workout..

    • Kris Wolfe March 31, 2017 at 6:29 pm #

      I always take a BCCA and Whey after my workout. Generally, I’ll take about 30 grams of protein right after training. About 20-30 minutes later I’ll take the next 20 grams with 40 grams of carbs and BCAAs. Hope this helps!

Leave a Reply