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Top 5 Must Have Workout Supplements for Beginners

Top 5 Must Have Workout Supplements for Beginners

Workout Supplements for Beginners

When you aren't on the HCG diet you should have a regular exercise routine. The health benefits of regular exercise are well known, and you'll be able to maintain the weight loss results that you achieved on your diet if you start exercising.

Natural supplements can be very effective at helping you reach your fitness goals, but you need to narrow down the supplements that are the most effective for your particular goals. There are tons of supplements available so it's easy to get confused on which ones you might need to buy.

The first thing to do when you start a workout routine is to start eating five to six meals per day, and if you are doing heavy resistance training you need to start consuming one gram of protein per pound.

So if you weigh 150 you would try to get 150 grams of protein in per day, even on days that you are recovering. For light resistance training you can get away with 0.5 grams per bodyweight pound. It sounds challenging but with the right supplements, particularly whey protein, you can get the required amount of protein each day.

Workout Supplement #1 - Whey Protein

The first workout supplement that you need to buy when you start a workout routine with resistance training: whey protein. To find the maximum of protein in grams that you can consume each meal, just divide your body weight by four.

So if you weigh 160, the maximum amount that you should consume is 40 grams of protein. Most whey protein products have about 20 to 30 grams of protein per scoop, so about a scoop or a scoop and a half should be sufficient if you weigh 160. If you weigh more you need to scale it up. There are tons of whey protein products in many different price ranges, the all-natural brands will cost you more but you get the benefit of knowing that there are no additives.

If you do a bit of research you will find that are other types of protein available such as hemp protein, egg protein and soy protein. Whey is usually cheaper than all of the other types, and it works perfectly fine. Soy has potentially negative effects on the body with phytoestrogens. Most of your protein should come from natural sources like eggs, turkey, beef, fish, steak, etc.

Supplement #2 - Omega-3 Fish Oil

Fish oil has been almost universally accepted as being excellent not just for people who work out regularly but anyone who is trying to stay healthy and reduce their risk of cardiovascular disease. A good quality fish oil will provide you with an excellent source of omega-3 fatty acids which are not that easy to come across in a modern diet.

The health benefits of omega-3 fish oil are many, as they may help prevent a wide range of disease including heart disease, cancer, autoimmune diseases, cancer, rheumatoid arthritis and many others. For people who work out regularly and especially those who perform high intensity workouts, their body is under constant stress and fish oil can help repair the damage and inflammation that working out causes.

There are dozens of other benefits that are of particular interest to people who work out. It may help with exercise recovery, and research is currently studying how effective fish oil is at assisting workout recovery. It is also thought to reduce muscle breakdown during workouts and increase muscle synthesis following workouts. It may also help with glucose uptake into muscle cells, and improve fat metabolism, providing more energy to the muscles during a high intensity workout.

Supplement #3 - Vitamin D

Vitamin D levels are surprisingly low for a large number of people. If you don't consume enough dairy products or don't supplement with vitamin D, or if you don't get 20 minutes of sunlight each day (some of us with desk jobs really don't get that much sun), then you might have a vitamin D deficiency.

A minor deficiency in vitamin D can result in minor symptoms like fatigue, but a major deficiency can have more serious symptoms. Vitamin D is used by the body to maintain bone strength, and it supports a healthy immune system, both of which are especially important when you are subjecting your body to the stress of exercise.

A good vitamin D supplement should use vitamin D3 which is absorbed much more quickly by the body. You can get your vitamin D levels checked at your next physical, and if you haven't had them checked in a while it may make sense to ask about them at your next checkup.

Supplement #4 - Creatine

This one is a bit of a controversial choice because not every needs creatine. Most people with a light to moderate exercise routine that does not include strenuous weightlifting and attempts to increase athletic performance will not need a creatine supplement.

Those with a more intense exercise routine should consider using creatine, as it helps the muscles work more efficiently and can help with exercise performance. It has some gastrointestinal side effects and it may cause water retention. Many people can get by without it, so it's not a "€œmust have"€ supplement.

Supplement #5  - Vitamin C

Vitamin C is an essential workout supplement because it helps the body rebuild collagen, and even those who have a less intense workout program can benefit from a regular vitamin C supplement. Vitamin C is also an antioxidant that can help reduce the effect of free radicals which build up during exercise. It helps the body with recovery and it reduces the effects oxidative stress.

It reduces the chance that you bruise by keeping blood vessels resilient to damage and it also helps your body absorb iron. If you get injured at all during working out it helps you recover faster from injuries, and it keeps your immune system healthy.

It stimulates the formation of antibodies, and this can be beneficial if you work out regularly as it stresses your immune system. You don't need to take more than 2,000 mg per day, excess vitamin C intake doesn't do anything, although some people think that taking mega doses has some type of beneficial effect.

There are other workout supplements that you might consider, but these core supplements will help you through your beginning workout routine, especially if you use resistance training.

About the author

Dr. Constance Odom, MD

6 min read