Workout Supplements for Beginners: What You Need to Know Before You Scoop, Shake, or Swallow!
- Starr
- Aug 13, 2024
- 7 min read
Updated: Nov 8, 2024
Whether You're New to the Fitness Game or a Seasoned Pro, Supplements Can Feel Like a Wild, Wild West
But don’t worry—I’m here to break it down for you! We're going to talk about everything from pre-workouts to fish oil, so grab your shaker bottle and let’s dive into this workout supplements for beginners guide to help you make the best choices for your fitness goals!
Pre-Workouts: Caffeinated vs. Stim-Free—Which One’s for You?
Let’s start with the most common supplement: pre-workout. If you’ve ever hit the gym feeling like you could conquer the world, you probably had some help from a good pre-workout. Most pre-workouts are packed with caffeine, giving you that extra energy boost. But if you're sensitive to caffeine or prefer to work out at night (no one likes tossing and turning), stim-free options are your best friend.
Caffeine-packed Pre-Workouts: These are great for that quick energy surge and focus. They usually include ingredients like beta-alanine (hello, tingly skin) and citrulline to help with blood flow.
Stim-Free Pre-Workouts: These give you the pump without the buzz. Think of ingredients like arginine or beetroot powder for enhanced blood flow and endurance without keeping you awake past your bedtime. I absolutely love a good pump, check out my other blog post here that covers pre-workout more in depth.
Dry Scooping: The Trend That Needs to Stop
You’ve seen it on TikTok— I'm also guilty of having done this when I first started training. People dry scooping their pre-workout like it’s the hottest new trend. But here’s the deal: dry scooping can lead to choking, heart palpitations, and a serious rush of too much caffeine at once. Your body isn’t designed to handle that. Mixing your pre-workout with water not only helps with absorption and allows for sustained energy throughout your workout but also keeps you safe.
Workout Supplements For Beginners:
BCAAs vs. EAAs: What’s the Difference?
Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs) often get lumped together, but they’re not the same.
BCAAs: These include leucine, isoleucine, and valine—great for muscle recovery and reducing muscle soreness. They’re fantastic if you’re training fasted or on a calorie deficit.
EAAs: These are the full package—all nine essential amino acids your body can’t produce on its own. They support muscle recovery, growth, and overall performance. If you’re looking for more comprehensive support, go for EAAs.
Creatine: More Than Just Muscle Mass
Creatine is one of the most researched supplements out there, and it’s not just for bulking up. There are a few types worth knowing:
Creatine Monohydrate: The OG of creatine, great for increasing strength and muscle mass.
Creatine HCl: Easier on the stomach and doesn’t require a loading phase.
Creatine Ethyl Ester: Supposed to be absorbed faster, but the jury’s still out on its effectiveness compared to monohydrate.
CLA and GLA: The Fats That Fight Fat
CLA (Conjugated Linoleic Acid): This is a fatty acid found in meat and dairy that’s believed to help with fat loss. It can help reduce body fat while maintaining muscle mass, making it a favorite in the fitness community.
GLA (Gamma-Linolenic Acid): Found in evening primrose oil and borage oil, GLA is an omega-6 fatty acid that can help with fat metabolism, inflammation, and even skin health. It’s often used in combination with CLA for a one-two punch against fat.
Fat Burners: Do They Really Work?
Fat burners are all the rage, but they’re not magic pills. Most fat burners contain stimulants like caffeine, green tea extract, or yohimbine, which can boost your metabolism slightly. They’re most effective when combined with a healthy diet and exercise. Think of them as a little extra boost rather than a primary solution. I haven't mentioned I used to work at 2 major supplement chains, so I used to try EVERYTHING! I would take a fat burner in the morning after my breakfast as a boost in energy to kickstart my day since I don't drink coffee. I spent half the morning sweating my life away so if you're okay with some sweat it's something you can take even if you're not on your way to the gym.
Protein Powders: Whey, Casein, and Everything In Between
Protein powders are a staple in the fitness world, but not all are created equal:
Whey Isolate: Fast-digesting, low in fat and carbs. Great for post-workout recovery.
Hydro Whey: Hydro whey protein absorbs faster than whey isolate because it’s pre-digested, making it ideal for quick recovery. While both are low in fat and lactose, isolate is slightly less processed and typically more affordable. Hydro whey is best for those prioritizing rapid absorption, while isolate offers a balance of efficiency and cost.
Whey Concentrate: Contains more fat and carbs than isolate, but also retains more nutrients. It’s the middle ground.
Casein: Slow-digesting protein, perfect for taking before bed to fuel your muscles overnight.
Bulking Protein Powders: The Best Workout Supplements for Mass
If you’re on a mission to pack on some serious muscle, mass gainers might just be your new best friend. These protein powders are specifically designed for bulking, offering a high-calorie punch that’s loaded with protein, carbs, and sometimes even fats.
What Are Mass Gainers?
Mass gainers are a type of protein powder that not only provides a hefty dose of protein but also includes a significant amount of carbohydrates and calories. This makes them ideal for those who struggle to consume enough calories through food alone or who are looking to add muscle mass quickly.
Who Should Use Them?
If you’re in a bulking phase, have a fast metabolism, or find it challenging to eat enough throughout the day, mass gainers can help you hit your calorie and macronutrient goals. They’re especially useful as a post-workout shake or as a meal replacement when you’re on the go.
What to Look For
When choosing a mass gainer, look for one with a balanced ratio of protein to carbs, typically around a 1:3 ratio. Also, consider the quality of ingredients—whole food-based carbs like oats or sweet potatoes are preferable over simple sugars.
Remember, while mass gainers can help you bulk up, they’re best used as part of a well-rounded diet Don’t rely solely on them for your gains—food should always come first!
Greens Drinks: A Veggie-Packed Powerhouse
If you struggle to get enough veggies in your diet (don’t we all?), greens powders are a great supplement. They’re packed with vitamins, minerals, and antioxidants from veggies, fruits, and even algae like spirulina. They won’t replace whole foods, but they’re a great substitute.
Multivitamins: Covering Your Bases
Multivitamins are like an insurance policy for your nutrition. They help fill in the gaps in your diet, ensuring you’re getting enough vitamins and minerals to support overall health. Look for one that covers the basics like vitamin D, B vitamins, zinc, and magnesium.
Fish Oil: Omega-3s for the Win
Fish oil is packed with omega-3 fatty acids, which are great for heart health, brain function, and reducing inflammation. If you’re not eating fatty fish, like salmon a couple of times a week, fish oil supplements are a good idea.
Magnesium: The Unsung Hero of Supplements
Magnesium is involved in hundreds of processes in your body, including muscle and nerve function, energy production, and bone health. Many people are deficient in magnesium, so a supplement can help with everything from better sleep to improved workout recovery.
Magnesium is included in ZMA (Zinc, Magnesium Aspartate) supplements because it plays a crucial role in muscle recovery, relaxation, and overall athletic performance. Here’s why magnesium is an important component of ZMA and the reasons you should try it before bed:
Muscle Recovery and Relaxation: Magnesium helps regulate muscle contractions and relaxations, which can reduce muscle cramps and spasms. This is particularly beneficial for athletes who engage in intense training, as it aids in muscle recovery and reduces the risk of cramps during rest.
Sleep Quality: Magnesium is known to promote better sleep by calming the nervous system. Since sleep is essential for muscle recovery and overall health, the inclusion of magnesium in ZMA supplements helps enhance sleep quality, leading to better recovery and performance.
Boosting Testosterone and Strength: Magnesium plays a role in maintaining healthy testosterone levels, which is important for muscle growth and strength. Combined with zinc, another component of ZMA, it can support hormonal balance, which is key for athletes looking to optimize their performance.
Electrolyte Balance: Magnesium is an essential electrolyte that helps maintain proper hydration and fluid balance in the body, which is crucial for optimal muscle function and performance during workouts.
Supplements can be a game-changer in your fitness journey, but they’re just that—supplements. They work best when combined with a solid diet, consistent training, and good sleep. Whether you’re looking to get a quick boost from a pre-workout, build muscle with creatine, or cover your nutritional bases with a multivitamin, there’s something out there for everyone.
No supplement can replace hard work and dedication!
Ready to level up your supplement game? Let me know in the comments what you’re taking, or if you have any questions—I'm here to help! I know there are a lot of supplements I didn't cover.
Don't forget to consult your doctor if you are currently using any medications or blood thinners.
Ill list my favorite supplements below if you're interested in trying some out for yourself.
Pre-workouts
EAAS
Creatine
CLA
Protein Powder
Greens
Vitamins
Fish Oil
Magnesium
Fat Burners
Probiotics
Disclosure: This post contains affiliate links, which means I may earn a small commission at no additional cost to you if you make a purchase through one of these links. I only recommend products I use and love!
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