Bodybuilding is a different sport and needs multiple types of nutrition to support your body. However, as you make further inroads, your body needs supplements because whatever your body produces internally, are wiped out quickly and you feel exhausted. There are special supplements for bodybuilding beginners because they allow your body to understand them and use intelligently.
The General Supplement you should look first at
Don’t be surprised here. The first supplement every bodybuilding beginner should look at is: proper scheduling. You should make a chart and follow eating and sleeping times regularly. In broad terms,
- You should get up at a fixed time in the morning,
- Have a healthy breakfast,
- Allow a 1 hour gap before attending the gym
- Have nutrition post your workouts
- Lunch & Dinner at scheduled times
- Have at least 8-10 glasses of water
- Ensure a sleeping time of at least 8-9 hours
Until and unless you stick to this schedule, your body won’t be able to cope up with what you throw at it. All your exercises will fail to produce any result. But once you establish this routine, and your body starts to get in shape, you will need the following supplements so that you will be able to do extra reps and get a bulging body that you can show proudly.
Top 5 Best Supplements for Bodybuilding Beginner
In order of priority we bring the list of supplements for bodybuilding beginners.
1. Whey Protein
Every beginner looks to build a muscular body and muscles need protein. Though our diet may include protein, but Whey Protein is instantly absorbed by our body especially post-workouts. Similarly, for pre-workout nutrition, whey protein with caffeine is recommended as the latter energizes you faster.
To grow stronger, our muscles need protein source which has all the 9 essential amino acids. Whey protein has these amino acids and help you after workouts when it stimulates protein synthesis and facilitates recovery of broken muscles. Beginners should opt for Whey Protein Concentrate as it includes all the benefits of milk, from which it is derived.
Whey Protein is sufficient if you have just started attending the gym and have just touched upon weight lifting. However, as you progress ahead, the following supplements are a must.
Creatine is an amino acid which our body produces, but in limited quantity. When we supplement our body with Creatine, it is converted to creatine phosphate, which can then be used while engaged in high-intensity or short duration exercises like Sprinting or Heavy Weight Lifting. It also helps you to create more muscle mass.
When you supplement your body with Creatine, our body draws water into the muscles and then both (Creatine & Water) cause the muscles to appear larger. (This is the reason why we recommended drinking 9-10 glasses of water above).
It stands for Branched Chain Amino Acids. Though Whey Protein contains these, the percentage is very small. For increased muscular recovery and rebuilding process, you need BCAAs in larger quantity and hence this supplement appears on this list.
BCAAs are composed of Valine, Leucine and IsoLeucine. These amino acids improve exercise performance and also prevent muscle breakdown for using as energy (called catabolism). Our body does not manufacture them and hence for bodybuilding purposes, supplementation is the only way out.
4. Pre-Workout Supplements
Beginners need something that not only give energy to begin workouts, but also help take them through the entire gym session. A good pre-workout supplement includes Whey Protein, some Carbohydrates like fruit juices, milk which then can be made as a shake. You can choose from a wide variety of pre-workout foods. This mix will consist of protein, carbohydrates, antioxidants, and B group Vitamins. Usually Caffeine is also added which makes you mentally alert and also conserves your glycogen reserves, because caffeine triggers your body to use fat instead of glycogen.
5. Fish Oils
Fish oils help you to boost your intake of Omega-3 Fatty Acids as they prove to be anti-inflammatory and antioxidant properties. Fish oils also speed up the recovery process by manifold. Further, when combined with BCAAs and Carbohydrates, they increase the rate of Protein Synthesis when then leads to great improvement in muscle mass.
Available in Tablets and Capsule form, they are easy to consume. These oils improve your bone and joint health and so also improve your skin and hair. Good skin means all your muscles will look really good and the shining skin shows that you take proper care of your body.
The initial phase of bodybuilding is critical because your body learns to cope with your excesses. Supplementing your body helps get into shape and respond properly to all your weight lifting and resistance trainings.