16 Feb, 2022 posted by Laudee

Typically, when people initiate training for the first time, they are very enthusiastic and equally impatient. They cannot keep their hands off supplements, especially protein shakes, and diligently wait for when to take protein shakes once they begin with their exercise. They want results super soon. This mentality generally leads to the exploration of different types of supplements, of which protein is one along with the are many.

Along with several other things, a large variety of products to choose from and multiple suggestions of different health experts can give rise to confusion and a lot of questions. Unfortunately, most muscle-building supplements are not worth the price of the fancy neon-colored bottle they come in. They fall short of the main task they are assigned.

Others may also be effective but are not really necessary for a beginner, who can improve rapidly without advanced supplementation. The most important things a beginner should focus on apart from supplementation are-

  • Do a rigorous workout.
  • Ensure that the training program is well-designed and geared towards the bodybuilding goals.
  • Ensure an appropriate nutrient balance through diet, and then utilize supplements to help in achieving this goal.

It is critical to have a disciplined training program to extract the most out of your supplementation. And when it comes to choosing supplements, rely on the ones supported by science both in terms of efficiency and safety. When it comes to supplements, it’s best to stick with supplements supported by science, both in terms of efficacy and safety. This being clear, these are five supplements that are most suitable for beginners given below.

Branched Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) are essential amino acids that the body cannot produce and obtain from protein. The three main amino acids are – Leucine, Isoleucine, and Valine. BCAA supplements are popular among gym-goers and fitness enthusiasts as they have multiple benefits. When taken during muscle training, BCAAs act as a fuel for the skeletal muscles and promote muscle growth, help in muscle recovery, and increase protein synthesis within muscles, which backs up to give your training a push.

Utsaha plant protein by Nature Sutra is an authentic plant-based protein supplement that contains all the 9 essential branched-chain amino acids. The product is all-natural and safe, making it a wise choice, especially for people who have concerns about allergies or lactose intolerance. In addition, it provides a storm of energy and strength on post-workout consumption vital for muscle growth and recovery. Thus, Utsaha by Nature Sutra is a reliable choice for those looking for an excellent BCAA comprising plant protein supplement.

The Key BCAA Benefits –

  • Increases overall strength and energy
  • Decreases muscle soreness
  • Reduces fatigue after exercise
  • Boosts stamina
  • Helps in protein synthesis

If you consume a protein-rich diet, there are good chances that you can derive enough BCAAs through the diet. Foods rich in BCAA content include – chicken breast, soy protein powder, whey protein powder, eggs, tuna, Greek yogurt, etc. But for more energy during rigorous workouts and to stay a step ahead for muscle recovery, a beginner can go for BCAA protein powders.

Protein Supplements

 Whey protein powder is the most common among bodybuilding supplements. Many people consider whey protein just an added dosage of protein and do not count it as a supplement. However, for beginners, whey protein may work the best. A diet cannot suffice rigorous training. However, you need to provide the body an extra dosage of high-quality protein to obtain effective results. Beginners can go for protein powders as it is an easy and convenient way to add extra protein to the diet. There is a wide variety of flavors available in the market or one can even buy protein powders online. According to experts, 30 grams of protein per dose is sufficient to get all its benefits.

The Benefits of Protein Powder

  • Promotes muscle growth
  • Excellent source of high-quality protein
  • Boosts body’s defense mechanism
  • May help reduce inflammation
  • Regulates blood pressure
  • Helps treat type 2 diabetes
  • Aids in weight loss
  • Highly satiating
  • Increases efficiency of protein synthesis

Fish Oil Supplements

 Fish oil is a must while listing the top 5 supplements for beginners. Fish oil capsules and fish oil tablets are easily available in the market and have numerous health benefits. They have a high content of omega 3 fatty acids, especially EPA and DHA, that are beneficial for the body and assist in various bodily functions.

Ramping up the muscle-building process is also one of the top benefits of fish oil supplements. Among the many benefits of fish oil supplements are reducing the risks of heart disease, relieving stress and anxiety, improving brain function, etc. It also promotes muscles and bone health and fights against inflammation. Hence, beginners can opt for fish oil supplements to support their training.

Foods rich in omega 3 fatty acids are–

 Fish- salmon, tuna, sardines, herring, and mackerel

  • Nuts and seeds- flax seeds, chia seeds, and walnuts
  • Eggs
  • Dark leafy vegetables
  • Plant oils such as soybean oil, canola oil, or flaxseed oil

Pre-Workout Supplements

 Many people do not really know what a pre-workout supplement is. A pre-workout supplement can be anything, mostly a powder mix drink, that boosts the workout performance when you drink it before your training session. A decent pre-workout supplement will consist of a balanced mix of carbohydrates, antioxidants, and vitamin B complex. You can also choose a different variety with low or no carbs at all especially if you have diabetes or aim for weight loss.

Most pre-workout supplements even have caffeine as one of the main ingredients. Caffeine is a great stimulant for the body, which may help speed up the muscle building process for beginners. It boosts mental alertness, energy and improves athletic performance. There are various kinds of pre-workout supplements available nowadays. The categorization mostly follows the difference between the ingredient list and protein dosage. Thus, it is vital to do your research well about the supplementation facts before choosing a pre-workout supplement.

Creatine Supplements

 Creatine has become a star component of the fitness industry. Many pieces of research count it among the top 5 beginners’ supplements. Although it occurs in the body naturally, the food sources of creatine are seafood and red meat. It is great for building muscle mass and strength while a dedicated resistance training. If muscle maximization is your goal, then creatine is an excellent supplement in the beginning. It not just reduces sprint time for athletes engaged in high-intensity activities and boosts athletic performance but is also beneficial in boosting energy output during workout sessions.


It is great to add dissolvable vitamins and supplements to the diet to get that ideal body. But while you do that, ensure that you do your research well. A few supplements might have side effects, while others may be safer for you. You can avoid any potential side effects by initiating the intake of supplements in smaller quantities, especially if you are prone to allergies. Never forget to consult your doctor and trainer about the kind of supplement that will suit your fitness and health needs.