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Beginner's Supplement Guide

So you’ve decided you want to get serious about weight training, but you’re still feeling lost when it comes to what you’re putting in your body.  I remember when I first started lifting in high school; I thought taking one scoop of Wal-Mart protein after my workouts would get me to my strength goals. Boy was I wrong.

 

Don’t short yourself of your potential by not taking the right supplements.  Here’s a quick guide to the four basic components of any good supplement stack.

Pre-Workout

 

Pre-workout supplements aren’t always necessary, but they do help you get the most out of every workout, and they’re especially useful on those days you find yourself lacking motivation to go to the gym.  Most pre-workout supplements are a blend of caffeine and vitamins for energy, as well as creatine and nitric oxide to force blood and oxygen into the muscles during your workout.

 

Two pre-workout supplements I recommend are C4 by Cellucor and ENGN by EVLUTION Nutrition.  I’ve used both of these, and they definitely help to get me through some of my more challenging workouts, but it’s important that you try a few different supplements to see what’s right for you.  As always, read all labels, and only use these supplements as directed.

 

Protein

You probably know that protein is essential for muscle growth, but how do you sift your way through the sea of protein powders on the market? Fortunately, there are a few things you can look for when choosing your protein to make sure you’re giving your muscles what they need after a tough workout.

 

There are five types of protein I look for when shopping for powders: hydrolysate protein, whey isolate, whey concentrate, casein protein and egg albumin.  Since each of these proteins digest at different speeds, it’s important to get the right types in the right amounts.

 

I’ve been taking Combat Powder from Muscle Pharm because it contains each of these proteins.  I like this powder because I know I’m getting fast digesting protein that will be quickly absorbed after a workout, and slow digesting protein that will continue to replenish my muscles for the rest of the day.  I also recommend Optimum Nutrition’s 100% Whey Gold Standard because it contains a lot of hydrolysates, the most easily absorbed protein.

 

These are high quality supplements, so they’ll run you a pretty penny at your typical GNC.  Luckily, with a little searching, you can find some great deals online that won’t break your budget.

 

Creatine 

Creatine is a “cell volumizer,” meaning it helps flood your muscles, allowing for maximum energy output during a workout.  It’s one of the most well studied supplements on the market, and athletes have been using it forever-- because it works.  There isn’t much difference between most creatine blends, but for best results experts recommend creatine monohydrate.

 

 

Branched-Chain Amino Acids

BCAAs are like the icing on your supplement cake.  They sort of work like protein’s sidekick, enhancing protein synthesis and improving strength. They also boost energy and help to keep muscles from breaking down.  BPI Sports’ Best BCAA and Cellucor’s Alpha Amino are two highly rated supplements, and you can usually find them online for less than $30.

 

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