{"id":67572,"date":"2019-08-16T18:05:59","date_gmt":"2019-08-16T22:05:59","guid":{"rendered":"https:\/\/generationiron.com\/?p=67572"},"modified":"2019-09-02T16:00:07","modified_gmt":"2019-09-02T20:00:07","slug":"top-effective-and-safe-supplements-for-beginners","status":"publish","type":"post","link":"https:\/\/generationiron.com\/top-effective-and-safe-supplements-for-beginners\/","title":{"rendered":"Top Effective and Safe Supplements For Beginners"},"content":{"rendered":"
If you\u2019re new to training then it\u2019s completely normal to be curious about which supplements you can benefit from. And there are some really safe and effective options with plenty of research behind them.<\/p>\n
Now, any performance aids should only be taken by healthy individuals who have educated themselves on the different ingredients contained in many over the counter supplements. But, we\u2019ve listed as much information about each ingredient as possible.<\/p>\n
Our list of beginner supplements range from protein, amino acids, fish oil, a pre-workout with a decent caffeine dose, and even creatine.<\/p>\n
But we can\u2019t stress enough how important it is to start small. With some compounds, you must build yourself up to using a full dose to prevent any kind of unpleasant side effects; especially where the caffeine in the pre-workout and the creatine monohydrate are concerned.<\/p>\n
But these products are safe for most people when used properly; plus, there are a lot of great performance and aesthetic benefits\u2026<\/p>\n
<\/a><\/p>\n <\/p>\n Whey protein supplementation is very beneficial for those looking to meet their daily recommended intake. And Optimum Nutrition is one of the best brands for protein products and other popular supplements. ON products generally taste good, mix well, and do not cause unwanted side effects for the vast majority of users. Plus, there are so many flavors to choose from.<\/p>\n Beginners can safely use this nutritional aid and the benefits have been proven through many studies.<\/p>\n Now, protein<\/strong> is essential for building and repairing muscle tissue<\/strong>. Without it, you won\u2019t see maximum muscle gains and your hard work will be somewhat in vain. But the amount of protein needed will vary based on the individual. Health, goals, and weight are all determining factors.<\/p>\n And as far as how much protein is needed per day\u2026 well, there\u2019s no one-size-fits-all formula. But a recent study found <\/strong>that <\/strong>1.6 g\/kg\/day<\/strong> spread out over 0.4 g\/kg\/meal for a minimum of four meals per day is ideal for muscle-building purposes<\/strong>. (1<\/a>)<\/p>\n Whey is a fast-acting protein source which is ideal after training but you can drink a shake any time of the day to repair those broken down muscle tissues after an intense training session.<\/p>\n But one study<\/a> found that whey has a greater initial benefit for protein synthesis than a slower-digesting source like casein. (2<\/a>, 3<\/a>)<\/p>\n Make sure to always look for quality from reputable brands, like Optimum Nutrition Gold Standard Whey; which we think is very deserving of a recommendation.<\/p>\n A serving of ON Gold Standard whey contains about<\/strong> 24 grams of protein, 120 calories, 1g of fat, 3g carbs, and 1g of sugar<\/strong>.<\/p>\n Click here for the lowest price on Amazon<\/span><\/a><\/p>\n <\/a><\/p>\n <\/p>\n ALLMAX Nutrition AminoCore is one of the better BCAA products with a 9:6:5 ratio of high-quality aminos<\/strong>. It\u2019s made with INSTCLEAR technology to improve Mixability and a serving contains 8,180mg of branched-chain amino acids.<\/p>\n A serving has 8,180mg of branched-chain amino acids, 100% of vitamins B3, B6, B9, and B12 for increased metabolic energy, plus natural and artificial flavors<\/strong>.<\/p>\n Branched-chain amino acids<\/a> or BCAAS are the building blocks of protein<\/strong>. Therefore, they\u2019re an essential part of the muscle-building process.<\/p>\n Now, the three BCAAS are leucine, isoleucine, and valine<\/strong>, which make up three out of the nine essential amino acids. The name comes from their structure and they\u2019re found in food sources like meat, dairy, eggs.<\/p>\n But Leucine is the most prominent of the BCAAS and it\u2019s also the most important for protein synthesis<\/strong>. And studies have found that BCAAS in general, do have somewhat of an anabolic effect in human muscle. (4<\/a>, 5<\/a>)<\/p>\n Also, more studies show promise for the reduction of muscle soreness, muscle breakdown, and exercise fatigue when supplementing with BCAAS. (6<\/a>, 7<\/a>, 8<\/a>)<\/p>\n ALLMAX AminoCore is one of the best amino supplements you can get your hands on!<\/p>\n Click here for the lowest price on Amazon<\/span><\/a><\/p>\n <\/a><\/p>\n <\/p>\n Pre-workouts are designed to give you energy and focus so that you can crush any workout. They usually consist of a healthy caffeine dose, plus other herbal ingredients which are supposed to help you perform better.<\/p>\n Tier 1 Plus has 5 grams of Creapure creatine which is a pure monohydrate created by <\/strong>AlzChem Trostberg GmbH in Germany. Creatine<\/a> is naturally-occurring in the muscles (Most abundant), liver, pancreas, and brain. And its purpose is to create energy for muscle contractions through increasing <\/em>adenosine triphosphate<\/em><\/a> (ATP) stores<\/em>.<\/p>\n But creatine supplements are one of the most proven performance and muscle-building aids with many studies to back up the efficacy for muscle, strength, and fat loss benefits<\/strong>. So, for maximum benefit, taking a monohydrate powder is recommended for healthy individuals engaged in a weight training routine. (9<\/a>)<\/p>\n A serving contains 3.2g of Carnosyn beta-alanine<\/strong> which research<\/a> shows to improve exercise performance in doses of 4-6g per day for 4 weeks. The only serious side effects noticed is a tingling sensation which is quite common but nothing to be concerned about. (10<\/a>)<\/p>\n And it actually improves neuromuscular fatigue, but more so in older individuals.<\/p>\n There\u2019s also 3g of L-tyrosine<\/strong> which is an amino acid that may improve mental alertness and 300mg of Caffeine anhydrous <\/strong>which is a stimulant that increases energy and focus. (11<\/a>)<\/p>\n Note<\/strong>: It\u2019s very important that you start out small with any pre-workout if you haven\u2019t built up a respectable caffeine tolerance. Not adhering to these precautions can cause some severe side effects. Start with less than half of\u00a0 recommended dose if you don\u2019t consume caffeine regularly. Then, do this for a few days before slowly working your way up.<\/p>\n Click here for the lowest price on Amazon<\/span><\/a><\/p>\n <\/a><\/p>\n <\/p>\n Post-workout recovery is an important part of making consistent gains. And growth surge by Jacked Factory contains some pretty decent supplements for helping the process along.<\/p>\n In 1 scoop, there are 3 grams of creatine<\/strong> which we discussed the benefits of previously. But another interesting ingredient is the betaine anhydrous (2.5g)<\/strong>.<\/p>\n One study where twenty-three subjects were assigned to either a betaine or a placebo group, found that betaine improved arm size, body composition, power and bench press capacity<\/em>. (12<\/a>)<\/p>\n 2g of L-carnitine-L-tartrate<\/strong> is also added and research has shown this substance to have promising effects on hormones which can help to mediate recovery post-workout. (13<\/a>)<\/p>\n And there\u2019s 5mg of Bioperine (Black pepper fruit extract) which helps to increase the bioavailability of nutritional compounds<\/strong>.<\/p>\n So, all-in-all, Growth Surge should give you a post-workout boost with several proven compounds.<\/p>\n Click here for the lowest price on Amazon<\/span><\/a><\/p>\n <\/a><\/p>\n <\/p>\n Casein is a slower-digesting protein compared to whey<\/strong>. But this 50\/50 product contains 24 grams of both whey isolate and casein<\/strong>, so you can get the best of both worlds.<\/p>\n Research shows casein to be beneficial for protein synthesis for a prolonged duration. And that\u2019s why it\u2019s common for people to have a casein shake before bed due to the slow-release of the protein<\/em>.<\/p>\n While whey isolate is obviously better for short-term protein synthesis. And isolate is a bit better for those who might have stomach issues with regular whey concentrate due to the additional filtration process. Plus, it contains higher protein content, although it usually comes with a slightly higher price tag. (2<\/a>)<\/p>\n There are absolutely no fillers, added sugars, or preservatives in 50\/50 Formula-X which is good news for the more health-conscious individuals<\/strong>.<\/p>\n Click here for the lowest price on Amazon<\/span><\/a><\/p>\n <\/a><\/p>\n <\/p>\n Omega-3 fatty acids are essential nutrients which the body does not produce.<\/strong> So, you must supplement or get enough through food sources. (14<\/a>)<\/p>\n But many people do not eat enough fish, and\/or plant-based fatty acids to meet the daily recommended Omega-3 intake. We need these fatty acids for heart health and they\u2019re essential for cell membrane function, inflammation, and even genetic function<\/strong>. (14<\/a>)<\/p>\n Omega Jym supplies 750mg of <\/strong>eicosapentaenoic acid<\/strong> (EPA) and 750mg of docosahexaenoic acid (DHA) fatty acids<\/strong>; which are the most essential. And there\u2019s 150mg of docosapentaenoic (DPA)<\/strong> as well.<\/p>\n Now, fish sources contain (EPA) and (DHA), while plant sources contain alpha-linolenic acid (ALA). But conversion from ALA to EPA and DHA is very small. So, you\u2019d need a lot more ALA to effectively convert or you could take fish oil for the omega-3s.\u00a0 (15<\/a>, 16<\/a>)<\/p>\n The American Heart Association recommends 0.5-1.0 grams per day of EPA and DHA<\/strong>. So it\u2019s important to remain within this daily amount for optimum health benefits. (17<\/a>)<\/p>\n Omega Jym is a quality fish oil supplement which will supply you fatty acid needs and that\u2019s why we recommend it!<\/p>\n2. Branched-Chain Amino Acids – ALLMAX Nutrition AminoCore<\/strong><\/h3>\n
3. Pre-Workout Supplements – Citadel Nutrition Tier 1 Plus Pre-workout + Performance<\/strong><\/h3>\n
4. Post-Workout – Jacked Factory Growth Surge<\/strong><\/h3>\n
5. Casein Protein – Apollon Nutrition 50\/50 Formula-X<\/strong><\/h3>\n
6. Omega 3 Fish Oils – Omega Jym<\/strong><\/h3>\n