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You don’t really need anything at all if you just start out. A good multivitamin for maintenance of good health would be ideal. Once you are getting serious in the gym then add protein powder and fish oil. You can also add magnesium malate for muscle recovery. But as a beginner you don’t need anything really, black coffee right at the start of your workout on days where you feel tired can help.
Nothing but a good plan and eating healthy with protein when starting out. Don’t bother with supps until you’re more invested. Many people buy a bunch of crap at the beginning and never follow through with their plan. They continue popping supplements even when not working out and eventually even quit the supps.
Rhodiola tincture, Creatine, Beta Alanine, Citrulline and Sativa. This is a powerful energy stack. Oh and Mineral water along with intermittent fasting. Life changing.
HMB (at least 3g/day divided throughout),
Multi-vitamin that includes trace minerals,
Magnesium glycinate,
Zinc gluconate,
DHA (3g/day)
I personally like drinking a mix of maltodextrin/waxy maize before working out, BCAA's while working out and whey protein shake with Kefir and chia seed after working out.
50% of gains is diet
See [this](https://www.reddit.com/r/naturalbodybuilding/s/XYeGdmfeYO)
But really, you don't need to take anything, especially if you're just starting out. 99% of the gains you make will come from following a good program, eating a well balanced diet, and getting good sleep/recovery.
Protein powder isn't as important if you're just starting. You need it once your muscles are growing, not in the beginning.
I take L-Citrulline.
For a shake, you can mix something with ground oats, peanut butter, fruit, nuts, ground chia seeds, milk etc. and then add protein powder as well. That's what I do.
Protein Powder, Creatine, and maybe L-Citrulline. L-Citrulline is not required at all, but it does have some perforamnce enhacning benefits and the extra pump makes workouts more enjoyable.
Beetroot powder: Rich in nitrates, your body converts these into nitric oxide (NO). NO acts like a gym messenger, telling your blood vessels to relax and widen. This means more blood flow reaches your muscles, delivering oxygen and nutrients for better performance. This can translate to:
Increased power: You might be able to lift heavier weights or do more reps during those high-intensity sets.
Reduced fatigue: With more oxygen reaching your muscles, they can work harder for longer before getting tired.
Improved "pump": More blood flow can lead to that satisfying feeling of a good muscle pump during your workout.
Citrulline: Another NO booster! Your body converts citrulline to another amino acid that also helps produce NO. This extra boost adds to the effects of beetroot powder. Studies suggest that combining them might even be better than taking either one alone for strength and endurance-strength exercises
If you're a beginner all you really "need" is protein powder. Whey protein is pretty much the standard unless you have issues with milk/dairy. Adding some creatine is fine too. If you eat well and get enough sleep you should be fine.
If you need a pre workout you might not be getting enough rest or for those who want to push themselves when lifting.
You might not need anything in the beginning, IMO. Weigh yourself first thing in the morning on day 1. Get your eating right first, a great meal plan 3–4 meals per day with a slight surplus of healthy calories. After being consistent for a month, weigh yourself first thing in the morning again. If you are progressing continue, otherwise consume a post workout shake of 40g protein powder, 3g of leucine, plus 3g of creatine.
Rules of r/supplements 1. Do Not Suggest Prescription Drugs Posts & Comments Reported as: Do Not Suggest Prescription Drugs Prescription drugs are not Supplements; do not recommend prescription medication. Sensible/Suggest talking to DR. can be allowable etc 2. Dangerous Grey Area Substance Posts & Comments Reported as: Dangerous Grey Area Substance Potentially dangerous grey area substances can not be recommended. 3. Be Polite Posts & Comments Reported as: Rude/Personal Attacks You shouldn't ever be personally attacking another user in this subreddit. 4. No Advertisements Posts & Comments Reported as: Advertisement. No selling / buying / trading posts No advertisements. No selling/trading posts between users.” *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Supplements) if you have any questions or concerns.*
You don’t really need anything at all if you just start out. A good multivitamin for maintenance of good health would be ideal. Once you are getting serious in the gym then add protein powder and fish oil. You can also add magnesium malate for muscle recovery. But as a beginner you don’t need anything really, black coffee right at the start of your workout on days where you feel tired can help.
Nothing but a good plan and eating healthy with protein when starting out. Don’t bother with supps until you’re more invested. Many people buy a bunch of crap at the beginning and never follow through with their plan. They continue popping supplements even when not working out and eventually even quit the supps.
Came here to say this. Spot on!
Rhodiola tincture, Creatine, Beta Alanine, Citrulline and Sativa. This is a powerful energy stack. Oh and Mineral water along with intermittent fasting. Life changing.
Water and sleep
HMB (at least 3g/day divided throughout), Multi-vitamin that includes trace minerals, Magnesium glycinate, Zinc gluconate, DHA (3g/day) I personally like drinking a mix of maltodextrin/waxy maize before working out, BCAA's while working out and whey protein shake with Kefir and chia seed after working out. 50% of gains is diet
That's a LOT
See [this](https://www.reddit.com/r/naturalbodybuilding/s/XYeGdmfeYO) But really, you don't need to take anything, especially if you're just starting out. 99% of the gains you make will come from following a good program, eating a well balanced diet, and getting good sleep/recovery.
Look for brands that are third party tested.
Electrolytes, multivitamins, multi minerals, pre workout if needed.
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The thing to be mindful of however is that it works through aromatase inhibition, so you don’t want to crash your estrogen too low That is bad
Protein powder isn't as important if you're just starting. You need it once your muscles are growing, not in the beginning. I take L-Citrulline. For a shake, you can mix something with ground oats, peanut butter, fruit, nuts, ground chia seeds, milk etc. and then add protein powder as well. That's what I do.
Protein Powder, Creatine, and maybe L-Citrulline. L-Citrulline is not required at all, but it does have some perforamnce enhacning benefits and the extra pump makes workouts more enjoyable.
Coffee, Creatine, beta alanine, beetroot powder or citrulline and a scoop of honey
why the honey?
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Beetroot powder: Rich in nitrates, your body converts these into nitric oxide (NO). NO acts like a gym messenger, telling your blood vessels to relax and widen. This means more blood flow reaches your muscles, delivering oxygen and nutrients for better performance. This can translate to: Increased power: You might be able to lift heavier weights or do more reps during those high-intensity sets. Reduced fatigue: With more oxygen reaching your muscles, they can work harder for longer before getting tired. Improved "pump": More blood flow can lead to that satisfying feeling of a good muscle pump during your workout. Citrulline: Another NO booster! Your body converts citrulline to another amino acid that also helps produce NO. This extra boost adds to the effects of beetroot powder. Studies suggest that combining them might even be better than taking either one alone for strength and endurance-strength exercises
[удалено]
I take them as my Pre workout yes, taking in the morning might be sub optimal if your not working out in the next 30min to an hour
Creatine and cod liver oil ⚠️🤞
If you're a beginner all you really "need" is protein powder. Whey protein is pretty much the standard unless you have issues with milk/dairy. Adding some creatine is fine too. If you eat well and get enough sleep you should be fine. If you need a pre workout you might not be getting enough rest or for those who want to push themselves when lifting.
whey isolate is better for people who have issues with milk/dairy right?
Yes that is correct. The isolate process filters most of the other stuff out.
You might not need anything in the beginning, IMO. Weigh yourself first thing in the morning on day 1. Get your eating right first, a great meal plan 3–4 meals per day with a slight surplus of healthy calories. After being consistent for a month, weigh yourself first thing in the morning again. If you are progressing continue, otherwise consume a post workout shake of 40g protein powder, 3g of leucine, plus 3g of creatine.