Typically, when people begin training for the first time, they are impressively enthusiastic and equally as impatient. They want results and they want them now. This mentality usually leads to the exploration of various supplements, of which there are many.

A large number of products to choose from accompanied by an excessive number of so-called experts or spokespeople claiming they have the best product creates a bit of confusion. Unfortunately, most supplements aren't worth the price of the neon colored bottle they come in. They flat out don't work.

Others may be effective, but aren't necessary for a beginner, who will improve rapidly without what I'll call advanced supplementation.

In my mind, beginners need to focus on three things, in order of importance:

1. Working hard.
2. Ensuring that you're using a well-designed training program geared toward your goals.
3. Manipulating your diet to ensure an appropriate nutrient balance, and utilizing supplements to help you achieve this goal.

The remainder of this article will focus on the supplementation side of things, but remember - that's still number 3 on the list. You can supplement yourself to kidney damage and it won't matter if you don't have a good program and unparalleled work ethic.
When it comes to supplements, it's best to stick with supplements that are supported by science, both in terms of efficacy and safety. Keeping that in mind, below are the five supplements that are most suitable for beginners.

5 Supplements For Beginners


1. Protein:

When it comes to supplements, none have received more attention than adding protein to your diet. Countless studies have been conducted with mixed results regarding improvements in muscular size and strength during short-term resistance training programs.

In my mind, it all boils down to a few key points:

1. Additional protein may lead to greater improvements in muscular size and strength.

2. Drinking a rapidly digesting protein source immediately before, during and/or after your training session will help stimulate protein synthesis (read: protein building) and therefore facilitate recovery.

3. Assuming you have a healthy liver and kidney and that you aren't drastically over consuming poor quality fat sources, a higher protein diet will probably help you shed some fat.

4. Regardless of what the research says (forgive me for temporarily neglecting my scientific background), people that train hard report feeling better while taking a protein supplement.

A few other things to consider:

1. Whey protein supplements are rapidly digested, so they enter the blood stream and "get to work" quickly. Casein protein digests more slowly, having a time-release effect. Whey may be a more appropriate choice around your training sessions, whereas casein may be more appropriate throughout the day if you don't have time to cook and need a quick protein source.

2. Research has shown that consuming the protein supplement BEFORE you train may be slightly better than after. You may want to make a shake and start sipping on it before you train and continue to drink from it during your session.

3. Protein supplements are no replacement for high-quality protein sources from food. Food sources include various minerals that are essential for well-being that you won't find in a supplement.

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