Fitness Tips - #2 - Essential Supplements For a Fitness Beginner

One of the most common questions that a beginner to the fitness world will ask is "What supplements do I need to start taking?" The answer to that is simple: you don't need to take any supplements, especially when you are a beginner. However, supplements can be very beneficial to your fitness. Another concern with supplements are the side effects. All the supplements mentioned here are naturally occurring and are present in normal diets. Supplements just serve to supplement our diets.

The first supplement a beginner should take is whey protein. Whey protein is a very fast absorbing protein and therefore is the best protein to take post-workout, at a time when your muscles are starving for protein to rebuild themselves. Whey should also be taken in the morning because your body has to undergo around 8 hours of fasting through the night. Whey should be mixed with water, not milk. Milk slows down the absorption rate that whey protein is useful for. Dextrose and maltodextrin are two other supplements that go good together with whey in a post workout shape because your muscles are also starving for glycogen after a workout.

After you have passed your "beginner" stage, you might wish to move on to creatine. Creatine is a substance found in our muscles that helps produce energy and in turn strength. Creatine is found naturally in red meat, but not in amounts sufficient for someone serious about fitness. Creatine supplements are not dangerous when taken according to the manufacturers instructions. This usually involves a "loading" phase, where a large amount of creatine is taken in the first 5 or so days, and then the normal amount is taken after that. While on creatine, it is extremely important to drink a lot of water, preferably upwards of a gallon a day, otherwise liver damage could occur.

Supplements are a very important part of fitness and yet they are often misunderstood by beginners. When the right supplements are taken correctly, there are no side effects and the benefits are enormous.