Essential supplements when starting bodybuilding
Know how to choose your supplements to start bodybuilding on the right foot. From whey protein to vitamins, why and how to take them?
It’s normal to feel lost among the many supplements available when you’re new to bodybuilding. We are torn between wanting to buy them all and the budget to hope for more progress.
What holds us back is the lack of knowledge about these dietary supplements. Don’t be paralyzed by the huge choice available to you.
Because there are only a few supplements that you cannot ignore. Here they are.
Supplements aren’t going to push the bars for you
First, remember that supplements aren’t going to push you. The basis is to start with a training plan and a good diet that combines proteins, carbohydrates, and fats according to the proportions indicated for beginners.
Forget all about pizza and Mcdonald’s for a while. Supplements come, as their name suggests, “in addition”.
Whey protein
If you are a beginner, choose whey Protein, whatever its type, is rich in amino acids which are the building blocks of muscle building.
If you are a beginner, choose whey (whey protein) which is easier to assimilate and more digestible. This fast-acting protein is particularly useful after training and will provide your muscles with quality proteins that will repair muscle fibers broken by training.
You can also have it as breakfast in the morning if you are not hungry or at other times of the day if you are likely to lack protein in your meals. 20 to 30 g per dose will suffice, two to three times a day.
To find out more, read our advice on how to start bodybuilding.
Similar to proteins, amino acids are recommended and serve to build your muscles. They bring the bricks in a different and assimilable form.
Creatine
Creatine: count 6 months of serious training
Until we advised beginners not to take it because we believed that already have a certain mass of muscle for it to be effective, then we realized that those who train hard still have the muscle to gain with creatine.
Creatine is useful for muscles after a certain number of months of practice. Count at least 6 months of serious training to reap all the benefits.
You will gain in size and strength, recover faster and find the ability to train more by benefiting from an ATP life energy bonus.
Daily, at a rate of 3 g per day, preferably immediately after training or in the morning on days when you are not going to the gym.
Omega 3
We would tend to think that fatty acids are for seniors. Yet fats are essential for the metabolism of certain hormones including those of muscle growth, such as testosterone and IGF-1.
In addition, its properties are anti-inflammatory, which allows for better recovery.
choosing the right fats and this type of fat is one of them, especially if you follow a low-fat diet, it may be necessary to add supplements of this type that help reduce body fat.
The recommended doses are 2 to 4 g per day.
Vitamin/mineral complexes
Middle-aged beginners don’t think they’re concerned with vitamins either, but intense training weakens their immune system.
In addition, vitamins and trace elements are essential in several metabolic processes. In case of deficiency, the process will be compromised, and an imbalance. For example, zinc repairs muscle tissue, and magnesium promote recovery.
Vitamin D3, on the other hand, is essential for the strength and maintenance of bone solidity. Vitamins are not optional. A complex containing an assortment of vitamins and minerals is preferable to isolated vitamins.
Vitamins are not optional
We Prefer a formula with one tablet per day that provides the recommended dose in a single dose even if your diet should always include vegetables and fruits that provide some of these micro-nutrients.
And above all, do not forget to be serious and motivated. It’s no secret that if you eat healthily and train hard, supplements will do the rest: your progress will be faster and your results more evident.
Our coaches have imagined a pack for each objective, do not hesitate to consult them to find yours.