Sports Nutrition for Beginners

For strength training to bring maximum benefits, you need to take various supplements. They are represented by a huge assortment, which greatly complicates the choice for beginner athletes. This applies to absolutely any specialized sports nutrition store.

It is impossible to achieve impressive effects if you do not take sports nutrition for beginners. Beginners in bodybuilding, having learned about the need to take sports meals, can easily get confused in the abundance of various products, not knowing which one to give their preference to. In order not to make a mistake with the choice and not to be disappointed, you should thoroughly study what supplements really work and will benefit in achieving your sporting goal already at the initial stages of strength training.


  • 1 Things to Know When Deciding to Take Sports Nutrition "> 2 Why Nutrition Supplements Are Important
  • 3 A set of sports nutrition for beginners
    • 3.1 Protein
    • 3.2 Slow carbohydrates
    • 3.3 Creatine
    • 3.4 Fish oil
    • 3.5 Beta Alanine
  • 4 Other Training Supplements
    • 4.1 Pre-workout complexes
    • 4.2 Glutamine
    • 4.3 Supplements to Increase Testosterone
  • 5 Conclusion

What should you know when deciding to take sports nutrition?

It is quite difficult for people who have only recently begun to work with weights to figure out which additives to purchase and how much money should be spent. It is impossible to act without confidence that the sports nutrition taken will bring efficiency. Otherwise, the product will not benefit.

Novice bodybuilders should be attentive to their training program. Working with weights is recommended no more than four times a week. The duration of the lesson should be a maximum of 60 minutes. You need to give yourself a break from training. Without following this recommendation, it will not be possible to achieve the desired result. A longer duration and frequency of training will lead to overtraining.

You need to understand the difference between nutrition for strength training and diet. In order to increase muscle mass, you should abandon three meals a day. It is recommended to eat seven or even eight times a day, but in small portions. This is the main guarantee of success for any novice athlete who wants to have an impressive amount of muscle. The most important substance that should be present in the diet of every bodybuilder is protein. The amount of protein per day can not be less than 20 grams per serving. This applies to training and non-training days.

Why Nutrition Supplements Are Important

Novice bodybuilders should be clearly aware that sports nutrition is an integral part of training with weights. Supplements contain substances that are necessary for muscle gain. The main thing is not to overdo it and not get carried away with such products.

They are not accidentally called supplements, because they cannot be taken as a full meal, but only serve to compensate for the lack of elements required to build muscle volume. The main disadvantage that is characteristic of sports nutrition is that many high-quality supplements are quite expensive. This must be taken into account in the long run.

A set of sports nutrition for beginners

There is a certain basic set of sports nutrition for beginners, which should be considered for purchase. Each product has its own characteristics, as well as for what kind of sporting purpose they are most suitable.


To build good muscle mass, you need a protein that contains whey protein, which is characterized by the highest rate of delivery of this substance to the muscles. This supplement is the main source of amino acids. Without them, the volumes practically do not grow.

The best result is obtained when they drink protein both before and after training. Thanks to whey protein, muscles get exactly those substances that stimulate an increase in volume. This supplement is the best among all products containing protein.

Whey protein is the most easily digestible. In addition, you can make a cocktail from it absolutely everywhere. It can be taken at home and taken with you to the gym. The downside of this supplement is considered a rather high cost, as well as the fact that it is quite high-calorie. This is a significant drawback for those who are trying to lose weight.

Slow carbohydrates

Complex carbohydrate supplements often contain vitamins, as well as calcium, magnesium, and potassium. They allow you to get the energy necessary for training, so taking this sportpit is best before starting the training.

You can take dextrose and maltodextrin, but they are much more expensive. A more affordable option is to mix whey protein with banana or rice milk. A healthy alternative can be sweet potatoes, dates, oatmeal.

The main advantage of slow carbohydrates is that they contribute to the burning of fat and also maintain a stable level of blood sugar. If you purchase the supplement in powder form, the price will be quite high.


The supplement, as various studies show, increases strength and stimulates the collection of lean muscle mass, that is, without fatty subcutaneous complications. They take creatine both before and after training, and on days off from classes. The optimal daily serving is 5 grams.

Thanks to creatine, the athlete receives the necessary boost of energy to perform a high-intensity training. The main advantage of creatine is that it helps to "push" the limits of their own capabilities, that is, exercise much longer and more productively. It is available in various forms, which allows you to choose the option for you.

Nerd helps to train more intensively, because it makes the athlete stronger and more enduring. The disadvantage of this supplement is water retention in the body, which negatively affects weight, as well as a breakdown that can be felt after exercise.

Fish fat

This product is not only a useful sports supplement, but also an excellent anti-inflammatory agent, which is an indisputable advantage for recovery after training. Its effectiveness can be compared with a drug like Ibuprofen, but fish oil also has no side effects.

The daily dosage depends on the needs of the body. People who play sports daily are recommended to consume from 2 to 4 grams of fish oil. The product is rich in Omega-3 and Omega-6 acids, which are usually not enough supplied with food.

Fish oil promotes faster recovery and is the main supplier of Omega-3 and -6. But, taking this product, you should be prepared for an unpleasant aftertaste, nausea, heartburn, belching with a fishy smell.

Beta alanine

Often, performing difficult approaches, athletes experience an unpleasant sensation that their muscles begin to burn. This phenomenon is called muscle acidosis, which makes further training impossible. Reception of beta-alanine relieves muscles of fatigue and allows you to make classes longer, and, therefore, accelerates progress by increasing strength indicators.

It is recommended to use this supplement half an hour before training. On days of rest, you can drink it at any convenient time. Thanks to beta-alanine, fat leaves faster, muscle mass and strength increase. The cost of the product is high. Often, athletes feel a tingling sensation in the body, but it is absolutely harmless.

Other training supplements

There are two more supplements that can help beginners improve their workouts.

Pre-workout complexes

Fully justify their name. Pre-workouts are used before class to increase training productivity. This supplement is recommended to drink half an hour before training. It is a mixture of various components, deserved the most popularity: caffeine, L-tyrosine, creatine nitrate, beta-alanine, arginine.

The main advantage of pre-workout complexes is the energy that they give to the body. The cost of the additive is high, and the components included in its composition are in other products, so it is sometimes more advisable to dwell on them.


Promotes better recovery after physical exertion. It is recommended to take it after the training is completed, which will help to experience less pain and speed up the healing process. If you recover faster, then you can return to classes faster.

The only drawback of glutamine is its high cost, but otherwise the athlete gets only benefits. The use of this supplement helps to strengthen the body, minimize pain, remove excess ammonia from the body.

Testosterone Boosters

In men, testosterone levels inevitably fall with age. It can be increased by taking certain drugs. They stimulate the natural production of this hormone in the body, which allows you to get many benefits in fulfilling physical activity.

Produce such drugs based on natural ingredients. They stimulate libido and provide a surge of energy, help build muscle. The disadvantage is that the increase in testosterone is not too significant.

If the drug is taken uncontrollably, an excess of the hormone occurs, the man becomes more aggressive, acne and baldness appear.


It is an additive to increase the strength and level of anabolic hormones. ZMA is not a drug that increases testosterone, but its use, as shown by studies, allows you to maintain it at a high level during training.

This sports nutrition improves the speed and time of recovery processes, stimulates the production of androgenic testosterone, as well as an increase in muscle volume. If you exceed the dosage, an excess of minerals and vitamins accumulate in the body.


Athletic nutrition is necessary for athletes to improve indicators of strength, endurance, recovery processes, accelerate fat burning. It does not replace the usual diet, but allows you to compensate for the lack of substances that are necessary for a quality set of muscle mass.