Bodybuilding Supplements Guide For Beginners
I’m sure there are many aspiring bodybuilders who have just gotten into doing weights, seen a bit of progress and suddenly get hooked by the gains and want to see more and more. No doubt they go out and buy a copy of the latest bodybuilding magazine, read a load of “articles” about how good the various supplements are, and what everyone should be taking…sound familiar?
It’s no wonder that the articles in the magazine are so loaded towards the various different supplements out there in the marketplace, they spend tons of money advertising in the magazines, it’s the least the publishers’ can do, to help drum up some trade for their advertisers. In some places it’s called “advertorial”, as in, a mixture between editorial (real content) and adverts.
So, with this in mind, I’m going to make the case for the simplest and cheapest supplements that are absolutely necessary for a beginner bodybuilder.
Whey protein
It’s cheap, if you buy in bulk from a “no thrills” supplier, you should be able to pick it up a kilogram for £10, assuming you buy 2.5kg or more in one go, you’ll no doubt have to pay postage and packing on top. Don’t buy your protein at the supermarket or a high street “nutrition specialist” shop, you’ll no doubt pay over £20 for a kilogram, sometimes over £30. At that rate it doesn’t make economic sense.
Creatine monohydrate
There are various other forms of creatine that have hit the market, largely because the price of creatine monohydrate has fallen markedly over the last decade or so, resulting in supplement manufacturers inventing new forms of creatine that will do exactly the same, but with some wonder feature that they can charge a premium for. In most cases there is no evidence of these new products being any more effective or resulting in less (or more) water retention and side effects such as bloating or stomach upset. Just buy bog standard creatine monohydrate, and read my article about how much creatine should I take before you start supplementing with it.
Casein protein
Casein is the slow releasing protein found in milk, it’s a great protein to take last thing at night before bedtime as it releases a steady flow of proteins into the bloodstream throughout the night, keeping your body in an anabolic state. This is great news for bodybuilders wanting to build muscle as it means the hard won gains you make in the gym won’t be eroded overnight while your body gets into a catabolic state. A cheaper alternative to casein protein powder is instant milk protein powder which contains about 70% - 80% casein so will have a similar, if not quite as good effect for a significant saving in your wallet.
Carbohydrate powder
The last supplement I feel is needed for a beginner bodybuilder is carbohydrate powder. This can be in the form of dextrose or maltodextrin, but are very fast absorbing carbohydrate powders, which are ideal mixed into your post workout protein shake. You can buy in bulk for around £2 a kilogram, and you’ll need to take 1g per kilo of your bodyweight with your post workout shake. For example, if you weigh 100kg, then 1kg of dextrose or maltodextrin will last 10 workouts, or 20p per serving. Mixing this with your bulk buy protein powder will have the same effect as the branded “mass gaining” shakes touted by the large supplement companies.
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