Which supplements for beginners?

If you're just starting your fitness program, it can be overwhelming to sort through the variety of supplements available and decide which ones are best for you. This article is designed to help you understand the most important supplements and explain how they can support you on your journey to a fitter and healthier lifestyle.

Why are supplements important?

First of all, it's important to understand that supplements are not magic pills. They are not a replacement for a balanced diet and regular training, but rather a complement to them. Supplements can help fill in nutrient gaps that you are not meeting through your regular diet and can improve your performance, recovery and overall health.

vitamins

Vitamins are essential micronutrients that the body needs for a variety of functions, including supporting the immune system, promoting cell growth, and providing energy. Vitamins are especially important for those new to fitness, as intense workouts can increase the need for certain nutrients.

Important Vitamins for Fitness Beginners

  1. Vitamin D : It supports bone health and the immune system. Since it can be difficult to get enough vitamin D through diet alone, a supplement may be useful.

  2. Vitamin C : It is known for its antioxidant properties and plays an important role in collagen production, which is important for joint health.

  3. B vitamins : These are crucial for energy metabolism. B12 and B6 are particularly important as they support energy production and nerve function.

In addition to vitamin C and B vitamins, our Athletic Supplements Multivitamin also covers important micronutrients such as niacin, pantothenic acid and biotin.

Vitamins

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protein

Protein is a macronutrient that is essential for muscle building and recovery. It provides the building blocks (amino acids) your body needs to repair and grow muscle fibers. For beginners who may not be able to meet their protein intake through food alone, protein supplements are a convenient option.

Types of Protein Supplements

  1. Whey Protein : It is quickly digestible and contains all essential amino acids. Ideal after training to support muscle recovery.

  2. Casein Protein : It is digested more slowly and is a great source of protein before bed to support muscle protein synthesis overnight.

  3. Plant-based protein : For vegans or people with lactose intolerance, plant-based proteins such as pea, rice or hemp protein are a good alternative. Vegan proteins, such as those from Athletic Supplements, are often better tolerated and cause fewer digestive problems than alternatives containing dairy products. In addition, plant-based proteins also offer a major ethical and ecological advantage, as they are produced without the use of animals and are also much more sustainable.

Vegan proteins

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creatine

Creatine is one of the most researched supplements known to improve physical performance by helping to increase ATP production, which is your muscles' main source of energy.

Benefits of Creatine

  1. Increased muscle mass : Creatine can help increase muscle mass by improving cell volume and protein synthesis.

  2. Improved strength and power : It is especially useful for short, intense bouts of exercise such as weight lifting or sprinting.

  3. Faster recovery : Creatine can shorten recovery time after intense exercise.

Start with a daily dose of 3-5 grams.

Creatine, Sportnahrung für Muskelaufbau und verbesserung der sportlichen leistung

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100% Creatine Monohydrate

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isotonic drinks

During exercise, you lose fluids and electrolytes through sweating. Isotonic drinks are designed to be quickly absorbed into the body and help replenish these losses to maintain hydration and performance.

Benefits of Isotonic Drinks

  1. Rapid fluid absorption : Isotonic drinks contain similar concentrations of salt and sugar as the human body, allowing for rapid absorption.

  2. Maintaining electrolyte balance : They help replace electrolytes such as sodium, potassium and magnesium that are lost through sweating.

  3. Energy supply : The carbohydrates contained provide quick energy for longer training sessions.

For a refreshing and effective option, check out our Isotonic Carbloader:

Isotonic Carbloader

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EAAs (Essential Amino Acids)

Essential amino acids (EAAs) are amino acids that the body cannot produce itself and must therefore be obtained through food. They are crucial for muscle building and repair.

Benefits of EAAs

  1. Muscle Protein Synthesis : EAAs directly stimulate muscle protein synthesis, which is crucial for muscle growth and recovery.

  2. Preventing muscle loss : They help prevent muscle loss during intense training phases or dieting.

  3. Fast absorption : Since they are already in free form, they are quickly absorbed and reach the muscles quickly.

A popular product for beginners are the EAAs Iced Tea Lemon or Mango

EAAs

How do I choose the right supplements?

objective and need

Before you start taking supplements, it is important to clarify your goals and needs. Ask yourself:

  • What are my fitness goals?
  • muscle building?
  • weight loss?
  • performance improvement?
  • Do I have any nutritional deficiencies or special dietary needs?
  • What does my current diet and training plan look like?

quality and purity

Pay attention to the quality and purity of the supplements. Choose products from reputable manufacturers and check the ingredients. Make sure that there are no unnecessary additives or fillers. All Athletic Supplements products are manufactured or bottled in Austria and have the highest quality standards.

Dosage and Application

Follow the recommended dosages and directions on the label. Overdosing may have negative effects and may endanger your health. If you are unsure, consult a nutritionist or doctor.

consistency and patience

Don't expect immediate results. Supplements work best when combined with a balanced diet and regular exercise over a long period of time. Be patient and consistent in your use.

Examples of a Supplement Plan for Beginners

Example 1: Muscle Building

  • Morning : Multivitamin to start the day with essential nutrients
  • Before training : Creatine (3-5 grams) and EAAs to support performance and muscle protein synthesis
  • After training : Vegan protein shake to promote muscle recovery
  • Evening : Protein to support muscle recovery overnight

Example 2: Endurance training

  • Morning : Multivitamin
  • Before training : Isotonic drink to ensure hydration and electrolytes
  • During training : Isotonic drink for sustained energy and hydration
  • After training : Vegan protein shake and creatine to promote recovery and muscle regeneration

Conclusion

Supplements can be a valuable addition to your fitness program, especially if you're just starting out and want to make sure your body is getting all the nutrients it needs to train and recover effectively. Remember that supplements cannot replace a balanced diet and regular exercise, they only complement them.

Start with the basics like vitamins, protein, creatine, isotonic drinks and EAAs and find out which products best fit your goals and needs. If you want to learn more about specific products, check out our product range to find high-quality and effective supplements.

Good luck on your fitness journey!