Starting a fitness journey can be equally exciting and overwhelming. Whether you want to lose weight or build toned muscles, choosing the right gym supplements for beginners is important. However, with so many options to choose from, making the right pick can be challenging, especially if you’re an amateur. This is why we are here with the list of the top 10 best gym supplements you need for your fitness journey.
In this blog, we will highlight the right beginner supplements, explain why to use them, and show you how to use them correctly. From protein powder to creatine monohydrate and vitamins to minerals, this is where you can make the right choice and choose supplements that actually cater to your goal.
What are Supplements for Gym Beginners? Why Do You Need Them?
Gym supplements for beginners support your fitness goals by filling up the nutritional gaps and improving overall performance. When it comes to hectic workout sessions or someone trying out gymming for the first time, it is quite natural to feel drained. Gym supplements help you gain more energy, recover faster, and build muscles. Some sports supplements can also help with muscle tear recovery.
It is vital to know that supplements can never replace food. But they can complement your diet to make sure you do your best. This would allow your body to get the right nutrients so it performs as you need it to. However, it is also advisable to choose only the supplements you need. Depending upon body types and fitness goals, you should be stacked up with the right supplements that can help you in the long run.
The best supplements for beginners can make your workout sessions more productive. Kinetica Sports has a wide range of gym supplements for beginners and amateur athletes that take good care of your fitness needs. Make sure to check out their online store today.
Importance of Choosing the Right Gym Supplements for Beginners
When it comes to a fitness journey, goals can vastly differ. You might want to focus on building lean muscles, while others might have weight loss on their mind. Choosing the right supplements for gym beginners can help you support your fitness goals. Whether you are trying to build endurance, grow out some muscles, or lose fat, the right supplements can speed up recovery, boost energy, and enhance your overall performance. All of this, while ensuring you use safe, quality products like those offered by Kinetica Sports.
Choosing the right beginner supplements for the gym can come with the following benefits:
Goal Alignment
Different supplements cater to different goals. Whey protein might help with muscle building, while a mass gainer helps with bulking. Creatine powder, on the other hand, mostly supports your recovery. The point is, supplements come with different outcomes. And choosing the right ones can help you achieve your goal faster.
Enhanced Performance
Certain supplements like caffeine gels, creatine, and even whey can help with better performance. With a heightened performance, you can train harder, recover faster, and achieve your goals faster.
Faster Recovery
For amateurs trying out gymming for the first time, gym injuries can be pretty common. Picking the right gym supplements can help you recover torn-out muscles or stiffness, and stay way ahead on your fitness journey.
Nutritional Support
According to the Recommended Dietary Allowance (RDA) for protein, you need 0.8 grams of protein per kilogram of your body weight or 0.36 grams per pound. And, sometimes, your diet can not cover for it all. Multivitamins and gym supplements can help fill up the nutritional gap, ensuring your body has everything it needs to help reach your goals.
Increased Energy & Focus
Different supplements cater to different needs. Pre-workout drinks can offer an extra dose of energy, while intra-workout supplements like caffeine gel can help replenish energy mid-training. Post-workout supplements mostly help with recovery.
How to Choose The Best Supplements for Beginners
Beginners can often get carried away with all the options available out there. However, before you pick up on any supplements, it is vital to know your own goals and what those supplements actually cater to.
Below are five easy steps to choose the best supplements for beginners:
Know Your Fitness Goals
Are you building lean muscles? Or, do you want to improve your metabolism? Before you get into building a starter supplement pack, make sure you know what your goals are. Once you have a better understanding of what you want to achieve, you will be able to choose the right supplements.
Look At Daily Nutrition
Check your daily nutrition. That said, look at what you eat every day. If your meals already cover most nutrients or are already heavy on protein, you may need some supplements altogether. It is important to note that supplements can never replace meals; they can only bridge the nutritional gaps.
Start With The Basics
Avoid going a bit too extra on your choices. Instead of choosing heavy supplements right at the start, make sure to start small. Like, you can go for creatine, whey protein, and prefuel as a perfect starter pack.
Study The Label Carefully
Every supplement has different ingredients. It is important to read the label carefully. The product contains something that you might be allergic to.
List of 10 Best Gym Supplements for Beginners
Here are the top 10 supplements for gym beginners you can consider for your fitness journey:
Whey Protein for Muscle Building
Protein powder is perhaps one of the most common gym supplements. And, when it comes to choosing the best quality protein type, whey protein has to be at the top of the list. Scientifically, whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that gets separated during cheese production.
In short, taking whey protein is a great option to hit your daily protein goals and trigger the development of lean muscles. Whey protein can help in muscle growth. According to a 2019 study, whey is well-suited for muscle building because it is high in leucine content, which is an amino acid that helps build and repair muscles.
In addition to this, whey protein also helps lower cholesterol levels. In several studies, it has been found that whey protein supplement helps reduce triglyceride levels, which are fats that circulate in the blood. Moreover, whey protein also helps improve cardiovascular health, offers nutritional support, and also comes with anti-cancer effects.
But, most importantly, the right whey protein powder can help you reach your daily protein goals, improve metabolism, lower appetite, and help achieve leaner muscles. Known as one of the best bodybuilding supplements for beginners, whey protein comes in a variety of flavours and types.
Benefits of Whey Protein:
- Helps build muscles.
- Cover the nutritional gap that your diet can’t cover.
- Reduces cholesterol.
- Improves cardiovascular health.
When to Take It?
Protein can be taken right after a workout session, or honestly, anytime of the day.
At Kinetica Sports, you can choose the whey you want. You can go for clear whey for cleaner gains or whey protein for proven results. You can also choose plant-based protein or mass gainer, depending on what your goal is. Kinetica protein powders are easy to digest, made from quality protein, and certified under WADA.
How to Take It?
Taking whey protein is quite easy. You can mix one or more scoops in water or milk, give it a good shake, and drink. However, if you are craving something satisfying, you can also mix some scoops in pancake batters, brownie mix, or even homemade cookies for extra special, protein-rich treats.
Creatine to Power Your Performance
When it comes to choosing the best bodybuilding supplements for beginners, creatine should be yet another worth-trying supplement. Creatine energises your muscles. It also helps build strength and promote brain health. Creatine is a natural source of energy that helps muscles contract. In short, it offers an energy supply that keeps your muscles working, especially during exercise. Most athletes take creatine for the gym for bodybuilding or other sports activities that require strength.
Besides helping with muscle development, creatine is also known to strengthen brain function. That said, it can help with short-term memory, reasoning and neuroprotection.
When it comes to gymming, creatine helps with muscle cramping and reduces the frequency of dehydration within the muscles. It also triggers recovery for injuries to muscles, bones, ligaments, nerves and tendons. As a beginner, creatine can help with power lifting. Considering you might have limited energy at the start, taking the right creatine supplements like Kinetica Sports' Creatine Monohydrate Powder can help with muscle retention, muscle or nerve recovery and improved energy levels.
Taking creatine is quite simple and depends on what form you are taking. Creatine monohydrate powder can be mixed with water and taken as it is before a workout. You can also switch to creatine tablets, which are mostly dissolved in a cup of water.
Benefits of Creatine:
- Supports muscle building and health.
- Offers faster recovery from gym injuries.
- Improves brain activity.
- Improves hydration and muscle contraction.
When To Take It?
For maximum benefits, creatine can be taken before or right after a workout session.
How to Take It?
Simply mix a scoop with water, shake well, and drink.
Pre-Workout for Recharged Energy
If you are an amateur in the gym, your energy levels might drop sooner or fluctuate. This is why taking pre-workout supplements for gym beginners can be helpful. Helping you stay ahead of your game, pre-workout boosts energy and enhances performance.
In most cases, pre-workout can include ingredients like caffeine, beta-alanine, creatine, citrulline, electrolytes, glucose and BCAAs. While pre-workout isn't necessary for most people, you can choose to take it for faster results. However, it is important to choose the right kind of pre-workout powder that matches your body type.
Kinetica Sports' Pre-Fuel comes in different flavours and is also sugar-free, gluten-free, vegetarian and certified under the Informed Sports Regimen. Made from the finest ingredients, Pre-Fuel is safe, clean and a great way to stay energised during intense or early workout sessions.
Benefits of Pre-Workout:
- Offers an energy uplift.
- Makes sluggish workout sessions energetic.
- Increases energy and focus.
- Boosts performance.
- Supports recovery.
When to Take It?
Depending on your energy levels, you can take pre-workout supplements before or during an intense workout session.
How to Take It?
Simply mix it with water and drink up for an energised workout session.
Collagen for Faster Recovery
Collagen is about 30% of your body's protein. It provides structure, strength and support to your bones, muscles and skin. Despite being one of the best supplements for beginners going to the gym, collagen supplements like collagen shots and powder can be advantageous to hair and skin as well.
In terms of gym and workout sessions, collagen helps improve muscle mass. Considering a body of someone who hits the gym every day, they need faster muscle repair, stronger connective tissues and greater resistance to injury. All of this can be helped by collagen supplements for the gym.
Besides helping with muscle building and improving muscle mass, collagen also supports joint health and may ease joint pain. It can also prevent bone loss and improve cardiovascular health. Lastly, collagen also helps with weight loss. So, while collagen does come with multiple beauty benefits, it can also benefit gym people. It keeps your bones and connective tissues at their best so you can perform at your best.
Benefits of Collagen Supplements:
- Aids muscle mass and growth
- Supports joint health
- Improves heart health
- Can help with joint pain
- Offers multiple beauty benefits
How to take Collagen?
Depending upon the type of collagen supplement you choose, the way to consume it might differ. For those looking to reap the gym benefits of collagen, the supplement can be best taken in powder form or as shots. You can mix a scoop of collagen with water and consume it every day, or you can simply go for flavoured shots.
When to take Collagen?
While there is no set time for when one should take collagen supplements, it is advisable to consume them around your workout window.
Related Blog: What is Collagen?
Energy Gels for an Extra Dose of Energy
If you feel you are running out of energy mid-session, energy gels are yet another gym supplement for beginners. Energy gels, with or without caffeine, are designed to provide a quick energy boost during long or intense workout sessions.
Mostly taken during running or intense cardio, energy gels are usually in gel form, formulated to offer a quick and easy-to-digest dose of carbohydrates. In most cases, an energy gel may include carbs, electrolytes, amino acids and caffeine, in some cases. You can, however, choose energy gels without caffeine as well at Kinetica Sports.
The benefits of energy gels mostly revolve around offering a quick and sustained dose of energy. It is also very easy to digest, since it is in gel form. Most energy gels are also loaded with electrolytes, which offer proper and much-needed hydration in between intense workout sessions. This keeps you going and also improves your performance.
However, it is always wise to stay hydrated before or after you consume an energy gel. Also, make sure to know the quantity that suits you. Never overconsume. Also, make sure to pre-test before using them in competitions.
Benefits of Energy Gels
- Instant dose of energy.
- Proper hydration via electrolytes.
- Replenished glycogen levels and speed recovery.
- Prolonged exercise sessions.
- Increase blood glucose levels.
When to Take Energy Gels?
You can take energy gels during a workout session for prolonged energy levels. Taking it before a workout session can offer a strong energy kickstart, as it can increase your blood glucose levels. Taking these gels after a workout session can help with recovery, especially if combined with a protein source.
How to Take Energy Gels?
You can consume energy gels directly. Since these supplements are in gel form, you can simply consume them directly.
Electro C for Better Hydration
Whether you are a seasoned pro-athlete or an amateur figuring out what works for you, staying hydrated is the key to it all. Whether you are hitting a super intense workout session or trying to stay true to your workout journey, electro C is how you stay at the top of your game.
Playing a vital role in body functions, Electrolytes help contract muscles, regulate heartbeats and balance your internal pH levels. But, as you sweat during a workout session, you lose your internal hydration. And, water sometimes can not really deal with the loss. Using electrolyte tablets can help you stay hydrated and avoid any muscle injury. It can also help with muscle cramps and fatigue.
Mostly taken as pre-hydration, Kinetica Sports Electro-C Tablets are a great way to amp up your game. These tablets are very easy to take, come in different flavours, and make sure you stay hydrated enough to give your best. While these gym supplements don't necessarily trigger muscle development, they can surely aid with it. Staying hydrated will allow you to properly continue your workout session, helping you perform better.
Benefits of Electrolytes:
- Serious hydration.
- Improved muscle contraction.
- Improved blood flow.
- Reduced heart rate during workout sessions.
When to take Electro-C Tablets?
You can take Electro-C tablets during a workout session, when you feel super drained. You can also take it right before a session to stay hydrated throughout the session.
How to Take Electro-C Tablets?
These tablets are supposed to be mixed with a cup of water and consumed right before a workout session.
Vitamin D for a Stronger Immune System
Your daily dose of sunshine is more important than it seems. When it comes to workouts and following a healthy lifestyle, Vitamin D is yet the most common gym supplements for beginners. Vitamin D can help support muscle strength, function and recovery. The science behind it is the fact that this supplement aids with calcium absorption in bones and also improves muscle contraction. Vitamin D supplements can also help improve immunity.
Besides aiding muscle contraction and muscle injury, supplements like Vitamin D oral spray can promote bone health. It improves the absorption capacity for calcium and phosphate, which keeps the bone strong. This also helps reduce the risk of fractures, which can be pretty common in athletes and gym goers.
Vitamin D can also help with reducing inflammation that occurs after intense workout sessions. It helps fasten the tissue repair process, making you all ready for the next session.
Benefits of Vitamin D:
- Improves muscle contraction and power, supporting heavy lifts.
- Improves bone health by improving calcium absorption in the bones.
- It aids a faster recovery and helps with inflammation, post-workout.
- Vitamin D also strengthens immunity.
- Improves stamina for longer, more intense workouts.
When to Take Vitamin D?
While there is no set time to take Vitamin D supplements, it is advisable to take one dose every day for faster results.
How to Take Vitamin D?
Vitamin D supplements are mostly available in the form of tablets, which can be taken every day with water. You can, however, also switch to Vitamin D Oral Spray, offered by Kinetica Sports. Making the process much more convenient, Vitamin D Spray helps with better absorption of the supplement and is also easy to take.
Zinc Mag for Some Good Night
Better sleep equals reduced fatigue and improved strength. And, zinc mag tablets help with just that. Besides providing you with a good night's sleep every night, athletes mostly take ZMA for enhanced muscle function, like muscle contraction and relaxation. This helps with performance and a faster recovery.
The supplement also helps with protein synthesis, which aids in building and repairing broken muscle tissues. It also supports the immune system and improves several metabolic processes, which eventually helps you hit your weight goals.
Benefits of Zinc Mag:
- Aids in building and repairing muscle tissues.
- Supports immune functioning.
- Helps in improving metabolic processes.
- Helps maintain normal testosterone levels, which is important for muscle building.
When to Take Zinc Mag?
Zinc Mag supplements can be taken in the evening, about 30-60 minutes before going to bed.
How to Take Zinc Mag?
Taking it empty stomach, before bedtime, with just water can help boost absorption and support sleep cycles and muscle recovery.
Omega-3 for Reduced Inflammation
When looking for the best bodybuilding supplements for beginners, Omega-3 is perhaps another important one. The supplement particularly helps enhance muscle building and recovery. It also protects joints and supports cardiovascular health. While there are multiple benefits of this supplement, it helps muscle recovery as well.
Omega-3 capsules are designed as macronutrients that help meet calorie demands and prevent protein from being used up as energy. Scientifically, the two types of fats are saturated and unsaturated. Omega-3 is an unsaturated fat which isn't found much in the diet. Several studies suggest that Omega-3 boosts muscle protein synthesis, which eventually helps increase muscle strength and mass. It also prevents the loss of muscle mass and aids muscle recovery.
Moreover, Omega-3 can also be taken for endurance. It can act as a vasodilator, increasing oxygen flow during intense workout sessions. It also reduces fatigue.
Benefits of Omega-3:
- Helps athletic performance by improving muscle strength.
- Supports the development of muscle mass.
- Heps with muscle recovery and muscle soreness or inflammation.
- Improves endurance during workouts by increasing oxygen flow.
When to Take Omega-3 Supplements?
You can take Omega-3 for the gym every day, at any time of the day.
How to take Omega-3?
Omega-3s are usually available in capsule form. You can take one every day with water.
Ready-to-Drink Protein Shakes for Convenience
We all know protein is important for muscle building. But, if you are looking for more convenient options to hit your protein goals every day, you can also try ready-to-drink protein shakes. Unlike protein like whey protein, where you have to mix the scoop with milk or water, these shakes are ready-made and simple to consume. Offering more convenience, these protein shakes are loaded with high amounts of protein and are also available in different flavours.
While they may not be as versatile as protein shakes, these ready-to-drink shakes help you hit your protein goals, aid muscle development and improve muscle recovery. Like protein, these protein shakes also bridge all nutritional gaps.
At Kinetica Sports, every 330 ml bottle of protein shake delivers 25grams of protein with no added sugar or fat. The shake only has 165 calories.
Benefits of Protein Shakes:
- It is super convenient and can be taken easily before, during or after workouts.
- It comes in different flavours.
- It is low in calories and has no sugar or added fat.
- It helps you hit your protein goals.
When to Take Protein Shakes?
Like protein, you can take protein shakes any time of the day. You can consume it before a workout session to help with endurance and strength. Taking it mid-session can deliver an energy boost. Taking it after a session can help with faster muscle recovery.
How to Take Protein Shakes?
Protein shakes can be quite simple to consume. Simply take them as they are after a firm shake.
Frequently Asked Questions
Below are some of the most common questions on supplements for gym beginners:
What supplement should I take for a gym beginner?
As a gym beginner, you should focus on foundation-building supplements like whey protein for muscle building, creatine for strength and performance and Omega-3 for overall health. You can also take energy gels or pre-fuel for a quick burst of energy and zinc mag capsules for improved quality of sleep and faster recovery.
How to build muscles in the gym?
Apart from following the right workout routine, diet is equally important. By taking bodybuilding supplements for beginners like whey protein, creatine, pre-workout and other supplements, you can improve your endurance, strength, muscle building and performance.
What is the most important supplement for the gym?
Whey protein is the most important and common supplement for beginners. Whey protein can help with muscle building and faster injury recovery. It can also bridge nutritional gaps and offer important nourishment the body needs for building lean muscles. It can also improve metabolism.
Can I take creatine every day?
Yes, taking a daily dose of 25grams for 14 days is mostly considered safe. Taking it in a considerate amount can help meet your gym goals by aiding faster muscle recovery and building.
