Being new to strength training can be a little daunting especially when walking into any type of a nutritional store and seeing the shelves upon shelves of supplements. You know you need supplements if you are looking to build muscle but you don’t know where to start. I’ve spent the last few years researching products and talking to experts to see what works and what doesn’t. I put together this guide from all of the work I’ve done. This is a starting point to help you find the right supplements that will help you achieve your goals.
What You Should Know Before Taking Any Supplement.
If you are new to lifting weights it can be difficult to know where to start or how much money you should be spending on supplements. It’s important to make sure that your nutrition and training are where they should be to get the most benefits from your supplements.
As a beginner it is important not to weight train for more than four days a week and no more than an hour at a time. You need to allow for a healing period to get the results you want and overtraining won’t get you the results you need.
Nutrition for a strength training is not like going on a diet. You need to consume several meals a day, not three but closer to seven or even eight small meals throughout the day. Here is a quick guide on nutrition rules to build muscle. Protein intake is extremely important for a bodybuilder so make sure that you are getting 20 grams of protein per meal even on your rest days.
Why Workout Supplements are important
Benefits:
It’s important to take supplements as part of your training because it gives you the necessary nutrients to build muscle.
Drawbacks:
The only drawback to supplements is taking too many. They should be a supplement to your diet and not something that replaces food. Supplements can also be expensive so if you’re taking them long term you need to keep that in mind.
Beginner Workout Supplement Stack
1. Protein
You need protein to build muscles and whey protein is the fastest way to get it to your muscles during and after a workout. It’s great for recovery while providing some much need amino acids to support you during training. You can take whey protein before or after your workout for optimal benefits. Whey protein gives your muscles what it needs to grow. When you take it after your workout it stimulates muscle growth more than any other form of protein. Learn more about the different types of protein supplements you can take.
Pros of Taking Protein
- Most easily absorbed form of protein
- It’s convenient. Make a shake and take it with you wherever you go
Cons of Taking Protein
- It’s expensive for long term use
- Extra calories if you are trying to lose weight
2. Slow Carbs
Slow carb supplements can be a combination of vitamins such as Potassium, Magnesium and Calcium. These carbs break down slowly and create energy for your workouts, so are best taken before your workout.
Other options are found in simple sugars like dextrose and maltodextrin, but these can be a little expensive. Some natural options could be combining whey protein with rice milk or making a blended shake with a banana. Other healthy options are oatmeal, dates, figs, raisins, or even sweet potato.
Pros of Slow Carbs
- Keeps blood sugar stable
- Helps with fat burning
Cons of Slow Carbs
- Powder form can be expensive
Reference: http://tinyurl.com/jyhkdgt
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