The decision to start training at the gym always comes with great expectations. The vision of the changes that can take place in the figure is extremely motivating. Not surprisingly, we want to achieve results as soon as possible, which pushes us towards supplements that promise strong support. Particularly at the beginning, however, it is worthwhile to approach supplementation sensibly, so as not to lose potential, but also so as not to throw money down the drain. We've prepared a set of information for you to have at your disposal when arranging supplementation for beginner gym-goers.

• Is it worth using supplements and nutrients from the beginning?
• Beginner supplements for increasing strength and muscle mass
• What to let go of?
• Supplements for beginners for weight loss

Is it worth using supplements and nutrients from the beginning?

It all depends on the context. Health-promoting supplements can be used right away, or even when you don't intend to go to the gym at all. Supplementing with vitamins (especially vit D3 and B-Complex), minerals(magnesium, zinc, etc.) and healthy omega-3 fatty acids can give metabolic benefits and affect the figure regardless of the level of physical activity. Once one decides to train intensively, supplementation of these essential components may be needed even more, as the need for micronutrients increases in athletes.

If we're talking about dietary supplements that are more geared toward athletic performance, then in many cases there may or may not be definitive contraindications to using them right away, but it's good practice to exercise a little patience. Starting workouts without supportive supplements will allow you to get to know your body better and how it reacts to training. By observing your body's behavior, you can better decide on the choice of supplements. Is better recovery needed? How about more energy in training or improved performance?

The beginning at the gym is a very strong stimulus for the body. It is in the initial period that you can expect the fastest and best results, which will be very difficult to reproduce in the future. Do we need support during the most effective period of the process? A little patience can be beneficial, because once the effects have slowed down a bit, we still have an ace up our sleeve. Weight gainers or supplements for weight loss are best incorporated after the huge potential of beginnings in the gym has been realized, to increase the strength of the stimulus at a strategic moment.

Beginner supplements for increasing strength and muscle mass

When we start training, we usually have exorbitant expectations about the rate of muscle gains. However, muscle protein synthesis is a rather slow process. By providing the right ingredients, you can support anabolic processes and actually accelerate muscular development. What supplements and supplements for mass and strength are worth using at the beginning?

Creatine

The most popular and possibly the most effective supplement for mass is creatine. It can be used even by beginners and on a long-term basis. It also has no particular side effects. Occasionally, there are only reports of stronger hair loss in people with this tendency or worse sleep when creatine is used in the evening. The standard dosage of creatine is about 5 grams per day, although as little as 3 grams can be said to provide sports support.

Beta-alanine

Sometimes beta-alanine is added to creatine, which works well, especially when the goal is to increase muscle endurance and performance. Like creatine, beta-alanine can be used long-term, and should even be used in such a way as to maintain constant saturation of muscles with beta-alanine and the carnosine produced from it.

Protein supplements

In sports supplementation also with the goal of building strength and muscle mass, protein supplements are still a popular choice. They are used simply to maintain the assumed proportions of macronutrients in the diet, when it is not possible to provide an adequate amount of protein from food. Complete protein from the diet is a bit harder to provide in quantities that cover the needs of bodybuilders (even beginners), so easily supplementing it from powder makes a lot of sense.

In beginners, a protein nutrient makes a lot more sense than using isolated BCAA or EAA amino acids. They are included in the amino acid profile of the nutrient, and supplementation comes out cheaper and more effective.

What to let go of?

The once very popular mass gainer and carbo supplements. A gainer is a mixture of proteins and carbohydrates in a ratio that mimics a meal, while a carbo is carbohydrates alone. Nowadays they are no longer so popular, because carbohydrates can be easily and tastily provided from food, even in the form of shakes. Shakes, oatmeal or even raw fruits are much better sources of carbohydrates, as they provide more fiber, vitamins and flavonoids. To get an imitation gainer, just add a serving of protein nutrient to them. Beginners are unlikely to pay attention to products that provide mainly carbohydrates.

Supplements for beginners for weight loss

Once you're in control of your caloric balance and the right amount of physical activity, it's worth adding something to your supplementation to aid weight loss. At the very beginning, even caffeine alone or some simple fat burning complex based mainly on caffeine can be useful. Below are examples of fat burners suitable for beginners:

• MZ Fat Burner
• Olimp Thermo Speed Extreme
• HealthLabs SlimMe
• No1 Shaper Body

It's not a good idea to reach for the strongest burners right away, so that you're always left with a stronger stimulus at your disposal when stagnation occurs. When the above supplements lose their power of action, which sometimes happens. when our tolerance to its action increases, then you can jump to a higher level and reach for slightly more advanced formulas, such as:

• AH Alphamind
• AH Rocket Fuel
• Nutre Lipo-6 Black

Then there is a group of the strongest burners, mostly American brands, which contain stimulants much stronger than caffeine. Without a doubt, these products are not for beginners. They can be considered by advanced people with a lot of experience.