Top 5 Fitness Supplements for Beginners

When it comes to choosing fitness supplements for beginners, it’s important to understand that there’s no one-size-fits-all solution. This is a complex issue and your choice will mainly depend on individual factors like age, sex, eating habits, and fitness level. However, even experienced athletes make mistakes from time to time, which means learning as much as possible about nutrients for fitness can hardly be overstated.

The most common mistake most beginners make is relying too much on ‘magic pills’. Maximizing nutrition with specific supplements goes hand in hand with adapting your body to a certain fitness program. In other words, the pills won’t help if they are not followed by intense workouts and redesigned eating habits.

If you’re serious about your fitness goals, check out the top 5 fitness supplements for beginners.


Even if you start with low-intensity exercises, your muscles will already need more building material for recovery. While you may still meet your protein needs with whole foods, it’s important to revise your diet and check whether it has to be supplemented with proteins. Beginners are normally advised to consume a gram of protein per pound of bodyweight which is possible to achieve by consuming quality whole foods 3-4 times a day. However, if you have no chance to prepare a well-rounded meal before or after your training, a protein supplement could be your biggest ally.


A lot of newbies believe carbohydrates should be significantly restricted to achieve their workout goals. However, most fitness experts agree that certain fast-digesting carbs are among the best fitness supplements for beginners as well. The general recommendation is to consume 40-100 grams of healthy carbs, like waxy maize, after a workout to replenish the carbohydrate known as glycogen that is stored in our muscle tissue and helps deliver nutrients to its cells.

medium-chain-triglycerides-oilMedium-Chain Triglycerides Oil (MCTs)

Many trainees misunderstand the nutritional value of MCTs since they are a form of saturated fat which is considered to be potentially harmful. However, the recent research has found evidence that MCTs are metabolized similarly to carbs which means they can boost your body with energy and help to naturally improve muscle recovery. Beginners are recommended to take 1-2 tablespoon of MCT oil as a pre and post workout supplement.

branched-chain-amino-acidsBranched-Chain Amino Acids (BCAAs)

BCAAs are among the best fitness supplements for beginners for many good reasons. First off, they help maintain muscle mass for individuals who shift to a low-calorie diet. Since they are metabolized directly in muscle tissue and don’t have to bypass the liver, they can quickly supply the building material to repair the damaged muscles after the training session. That’s why it’s basically recommended to consume 5mg of BCAAs before, during, and after the exercise.


Studies have found that this supplement can provide your body with the ability to work beyond your limits. It delivers more nutrients to your muscles allowing for training more intensively. The recent studies on effects of creatine supplementation for jumping and running performance have shown that creatine can increase short-duration performance by almost as much as 10%.