A Great Supplement Stack For: Beginners
If you're just starting a workout program, and you haven't exercised in awhile, you know what the next day has in store for you: sore muscles. And if you don't eat healthy, you'll barely notice any results. But I know it's hard to stay on a strict diet... and that's where supplements come in.
Diet and exercise are the two most important things you have to work on to get results. And that takes time; you may not even notice the small gains you get for months of hard work (depending on the individual, of course)! Supplementation is being proved time and time again to get results faster, and in a healthier fashion, because most of the supplements out there are natural. Like, if a bodybuilder says they're natural, it doesn't mean they don't take anything at all (they may supplement with creatine, whey protein and/or other supplements), it just means they don't use testosterone boosters or steroids, which is a drug.
In the sidebar to the right, you'll find a stack that I recommend for beginners. This should benefit anyone, of all types and genders. And here's why:
- Soy Protein - A great alternative for those who are lactose intolerant. Provides protein, as well as antioxidants and amino acids. It's also fat free, and usually has less calories than whey protein.
- Multi Vitamin - Because of... you guessed it: vitamins! Everybody that is looking to stay healthy needs to take a multi everyday, to ensure that the body performs at it's best, plus, you don't want to be found deficient in any of the essential vitamins and minerals. Especially vitamin C, which can cause scurvy!
- Fish Oil - Very important to the novice bodybuilder, but really benefits everyone! Fish oil has a rich source of omega 3 fatty acids, which promotes a healthy cardiovascular system, and supports long-term cardiovascular health! Also supports brain health, optimum cognition and thinking, in addition to supporting normal moods. I've just found a new product from Optimum Nutrition, called Salmon Oil Softgels (very original name, huh?)
A great way to optimize your perfomance in the gym (or the house, wherever you choose to exercise!), these supplements cover all your bases for your short-term and long-term goals. These products are also cost effective, only about $33.47 (excludes s&h) total!
So why not give it a shot? Your body will thank you for it!
6 comments:
I know there's some debate about soy for women because of its effects on hormone levels. Some doctors argue that soy can cause unhealthy high levels of estrogen.
Do you know if soy protein brings with it some of those same concerns?
Those claims are not definitive, and are part of an ongoing research about the benefits/risks of soy and soy products. But I did some research, and there are studies showing that soy might actually protect women from high levels of estrogen, because of soy isoflavones. Those with high levels of soy isoflavones tended to block estrogen effects in breast tissue. Postmenopausal women with higher levels of estrogen may also benefit from soy products.
Soy contains phytic acid, which is a compound that may have mineral binding properties, and may interact with mineral absorption. That's the only possible problem I found with soy. If you take multivitamins, you may want to take them 30min to 1 hr before using soy products. If you want to know more, you can check it out on Wikipedia.
If you're still unsure, you may want to check in with a physician if you are currently a breast cancer patient or were in the past. If not, soy can provide more benefits to the body than I can count xD. And there are even more benefits with supplementing with soy proteins!
It's a natural plant, and as far as I know, that is not classified as a poison, so there shouldn't be any major problems with supplementing with soy.
What about amino acid type supplements for beginners? I'm thinking of Acetyl L Carnitine and those types.
I take it as part of my anti-aging supplements,but it's always supposed to have been good to take before a workout.
My aim in suggesting soy protein, fish oil, and a multi, is for the "gym newbie" who is training without these supplements and may not be seeing favorable results as quickly as they like. This stack is recommended for them because of it's uses in supplying them with all they need to enhance their performance. All the bases are covered here.
If you're supplementing with either whey or soy proteins, you won't have to worry about amino acids, as it's already in the protein drink. I always recommend Optimum Nutrition as a go-to company for protein supplements because they have supplements for various uses, whether it be pre or post workout, weight gainer or just a meal replacement. They know their protein!
For anti-aging supplements, L-carnitine is definately something you need in your arsenal! An Italian study found that L-carnitine supplements (2 grams a day for six months) reduced fatugye and increased mental function in 66 men and women who were 100 years old or more (results were compared to a control group of the same age that took a placebo).
People taking the supplement showed improved mental function and physical vigor, not to mention they gained 8.4 lbs of lean mass, lost 4 lbs of fat, walked 13 feet farther during a 6-minute walking test and lowered cholesterol by 15%! The study said that the supplements were well tolerated and none of the subjects reported side effects.
As for L-carnitine's role in improved fitness, it's better taken pre-workout, since it helps mobilize fat cells. I would suggest stacking it with a caffeine and yohimbe product for a crucial fat burner stack!
Fatigue* (3rd paragraph).
I hate typos!
Excellent article. Beginners guides are very important and clear and concise information is hard to come by.
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