When exploring bodybuilding supplements for beginners the first point to highlight here is that supplements should be exactly that: additions to an otherwise healthy, nutritious diet. They should not be taken instead of good food. The second point is that the products by themselves are not miraculous. They will not grant you massive gains unless you are putting the work in with the weights as well.
What supplements will do is maximize your gains and improve recovery time as long as they are used with a planned diet and a well-executed workout program. They are not necessary for the casual athlete or someone looking to exercise to lose weight or maintain a minimum fitness level. If you are serious about your training though and are going to the gym at least 3 times a week for over an hour and are looking for good results, then various powders should help to take you to the next level. They have always been popular in bodybuilding circles, but have also transitioned into more general use for general sportspeople.
One word of caution though. Once you start taking supplements and you start seeing improved gains, bear in mind that in order to maintain your new higher level you will have to continue to absorb whatever it is you are taking. Once you stop taking the supplements your performance level will drop to where it was before you started.
How to Pick Supplements
Here are a few general guidelines on choosing bodybuilding supplements for beginners.
Do they increase lean muscle? There is a big difference between bulking up by putting on weight and building lean muscle mass. You may prefer one or the other, but make sure the product you are using delivers what you are looking for.
Are they dangerous? Make sure you are reading reviews of any new supplements you are interested in trying and be sure to follow the instructions for use as directed carefully from the beginning. Don’t sacrifice the health of your kidney or your liver (or any other organ) for the promise of slightly better performance.
Do they increase heart rate? This isn’t so much an issue for building bulk, but popular pre-workout mixes include heavy doses of caffeine and other stimulants designed to get your heart working, the theory being that you can then perform at a higher level while training. As a pick-me-up once in a while this may be fine, but if you are relying on this kind of supplement all the time before hitting the gym then you are going to run into trouble.
Is there research? As well as the reviews, check out the science behind any supplement (and its ingredients). If you are going to supplement then aim for quality products that have been proven to work and are demonstrably safe.
Good Supplements to Take
Without recommending particular brands you may want to look at the following to help you out.
- Whey and Creatine
- L Carnitine
- Leucine
- CLA
- Zinc
- Magnesium
- Omega 3
