Specific Supplementation for Beginners

Have you just joined the gym, heard about the importance of supplements, and feel lost? What can I take? Is supplementation necessary for beginners? What should I take when going to the gym?

Don't worry, because in this article, we provide a practical guide to help you understand what supplementation you need based on your physical characteristics, your goals, and whether you are male or female. Today, we will only discuss beginners, and in subsequent articles, we will continue with intermediate and advanced levels.

If you are a beginner, we always advise you to use only what's necessary. Supplementation is always a great help, but you need to know what you need at any given moment. You shouldn't suddenly "overwhelm" your body, especially since you're just starting, with countless capsules and shakes that you don't need yet. As with everything, good things come to those who wait, and sometimes less is more.

It's important to emphasize that diet is always key. All the beginner supplementation I recommend is always accompanied by a specific diet for each case; otherwise, it won't do us any good! Let's get started!

SUPPLEMENTATION FOR BEGINNERS

1. Overweight (male or female)

Goal: to lose weight and start gaining strength and muscle

You need

• Before training: Total Rush by Weider
• After training: 30g of Premium Whey mixed with water
• As a meal supplement: 1 capsule of CLA with breakfast, lunch, and dinner

2. Normal weight (male or female)

Goal: lose some fat, but not too many kilos, tone up, and gain strength

You need

• Before training: 2 capsules of BCAA Tablets by Weider
• After training: 30g of Isolate Whey 100CFM mixed with water + 2 capsules of BCAA by Weider

3. To gain weight

You need

• Men: Mega Mass 4000 - the first week, 1 shake after training. The second week, increase to two shakes daily, one after training and the other at a different time of day, as far as possible from the post-workout shake. I do not recommend it at night, or before going to sleep (with some exceptions)
• Women: depending on how thin you are, women have a different metabolism and body composition. If you are very, very thin with no fat even in the abdominal area, then I do recommend Mega Mass 2000, just as a man would take it. If you are thin but only need to gain 2 or 3 kilos, I recommend Super Nitro Whey, which has an ideal ratio of carbohydrates to protein. Take this shake only after training. For the rest, it is better to increase carbohydrates in your diet until you reach your desired weight.

We hope this beginner supplementation guide has helped you gain more clarity.

If you're unsure how to train, we've provided some training plans and other specific articles on training that can help you.