If you are a bodybuilder or just a recreational athlete who wants to achieve better results in training, supplements are a must. Due to the large selection of manufacturers, types, dosages and purposes, a beginner can easily get into great doubt about what is good for him and his goals.
It's time to learn the basics. We present you with a simple guide to which supplements you should include in your diet and training regimen as a beginner.
To begin with, it is very important to understand the term supplement. A supplement is a dietary supplement and should by no means be a substitute for a diet. A balanced diet rich in protein, complex carbohydrates and healthy fats is the best way to achieve results, but with supplements, this path will be faster and better.
1. WHEY PROTEIN
Whey protein is a fundamental supplement regardless of goal, training experience or gender. It is rich in amino acids, especially branched-chain amino acids (BCAAs), which are essential for protein synthesis and achieving lean muscle mass.When and how much to use?
The most important time to use whey protein is after training. Another very important time to take whey protein is in the morning, right after waking up, especially if you do morning workouts.
In most cases, the recommended dose of protein after training is between 20 and 30 grams. If you do much stronger workouts, you will need to consume up to 40 grams of protein per serving.
2. CREATINE
Creatine is certainly one of the most popular dietary supplements in sports. It is used in various sports, however, it has achieved cult status in fitness and bodybuilding. This ultimate bodybuilding dietary supplement has the ability to significantly increase lean muscle mass, and is also responsible for increasing strength during high-intensity exercise, increasing energy levels and speeding up recovery time. Creatine is produced from three amino acids: arginine, glycine and methionine. >
Creatine supplementation can replenish your creatine stores that you have ingested through foods such as red meat and fish. On a varied diet, you consume an average of about 1 gram of creatine. Creatine helps use muscle fuel during high-intensity exercise. Creatine is not a stimulant like caffeine, so it cannot be “felt” right away. It works at the muscular level to support strength, explosive energy and endurance.
When and how much to use?
The "old school" way of taking creatine recommends a filling phase of 20 grams during the day divided into individual servings of 5 grams 4 times a day for a period of five days. This is followed by a maintenance phase of 5 grams before and 5 grams after training. This way of taking results in gaining weight quickly and feeling successful.
However, recent research recommends taking 3 to 5 grams of creatine before and after training to achieve approximately the same results over a longer period.
3. FISH OIL
Fish oil may not seem like an essential supplement for beginners at first glance, but its benefits are multiple and "must have" is a supplement in everyone's diet. High in omega 3 fatty acids
Fish oil is a miracle supplement because it promotes muscle growth. It burns fat, improves mood, lowers blood pressure and triglycerides. The most responsible component for these benefits is alpha - linolenic acid (Omega 3) found in fish oil. Omega 3 contains two types of fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are acids that our body cannot produce on its own, so they must be taken in as supplements.When and how much to use?
With fish oil, taking it is no longer good because it can lead to a heart attack.Moderate consumption is the best way to take it because it is used for prevention, unlike most supplements used to increase performance, 2 to 3 grams a day is a normal and recommended dose to use with meals.
4. MULTIVITAMIN / MINERAL
Vitamin supplements are especially important for all athletes who put extra strain on their body and put it under stress. These supplements are essential for many bodily functions and for overall health balance. It is common for athletes to lack vitamins and minerals because they have consumed or lost them during training. For example, zinc is used in the muscles for recovery, and magnesium helps the body get the necessary rest.
When and how much to use?
Multivitamins / minerals with as many vitamins and minerals as possible that meet 100% of daily intake should be an easy choice. Mega doses will not help you to become healthier. Remember that multivitamins / minerals are used as a supplement to your diet that should be balanced and rich in fruits, vegetables, etc.
Take your dose before bed so your body can rest and use the vitamins and minerals it needs to recover from a busy day.
5. VITAMIN D3
At the bottom of our list is vitamin D3. As our population becomes more advanced, more and more time is spent indoors. These habits reduce our exposure to the sun, resulting in a natural decrease in vitamin D. Deficiency of this vitamin can cause a number of health problems and reduced immunity.
When and how much to use?
Although mega doses are very rarely recommended, vitamin D deserves to be a key supplement in the diet of beginners and advanced exercisers. The recommended dose is between 2000 IU and 4000 IU per day. The best time to take it is in the morning, as there should be a time lag between taking a multivitamin / mineral, as calcium is known to prevent and slow down the absorption of certain supplements. 
