5 Best Workout Supplements for Beginners in 2017

By Kyle Milligan / March 28, 2017
5 Best Work Out Supplements for Beginners 2017

Regardless of your goals: shredding, bulking, even maintaining, there is something to be gained from utilizing the classic supplements in the fitness community. Still, it can be tough to decipher what are the best workout supplements for beginners in 2017 to get. What with all the marketing in your face, the gurus blasting you with their sponsor's products, and general wrongness of the advice from the bros at the gym. When it comes to supplements for beginners, you should go with those supported by science as both safe and effective. If you're just starting out, you can benefit from starting off with these 5 workout supplements for beginners.

Ripped Man Abs and Pecs

Supplements will definitely enhance your results, but they can't get you there on their own.

Any beginner looking into workout supplements really wants to know two things:

  • What supplements to take to shred fat
  • What supplements to take to build muscle fast

The definition of supplement is "something that completes or enhances something else when added to it." So before you dash to the store to pick up any of the supplements I'm about to list, what you need to do FIRST is nail down a good workout plan and weight loss program to follow and guide you to the results you are looking for.

As a beginner in 2017, here is the order of priority in your fitness journey:

  1. Diet
  2. Workout Routine
  3. A bunch of other stuff
  4. Supplements​

Therefore, don't try to bypass the hard work and sweat part, thinking that taking a scoop of chocolate protein powder or a magic muscle pill is gonna get you jacked! Alright, I'll step off my soap box and share with you some of the best work out supplements for beginners. 

0.5 Protein Powders

There is no supplement more well known in 2017 than the classic protein powder.  There is not a more flippantly thrown around piece of workout wisdom than to add more protein to our diet. But for good reason. It's one of the soundest pieces of advice someone can offer. 

Most people do not get nearly enough protein in their diet, exercising or not. Getting adequate protein is especially important when cutting weight, because failure to do so may mean your body will burn off lean mass (muscle) for fuel!​

Protein is a macronutrient, and the building block of your body's lean mass. Also, protein composes DNA and most cell structure, and makes up enzymes that catalyze metabolic reactions. Knowing this, you can kind of get a general idea as to why​ getting more protein in your diet could be good for building muscles. That's where protein powders come into the picture.

There are two main types of protein powders. Whey protein powders and casein protein powders.

1. Whey Protein

​The first type of beginner workout supplement we will discuss is whey protein powders. Whey protein is a fast assimilating protein. What this means is that it is rapidly digested and shuttled to your muscles. Why is that important? 

Why consume a fast acting protein?

It matters how fast your protein digests when you are on a cutting diet, because your body should be operating at a calorie deficit. As a result, your body will be consuming its stored energy sources to sustain itself. ​ That can be either your body fat or muscle. 

Gold Standard Whey Protein Supplement

Optimum Nutrition's Gold Standard Whey Protein supplement is a must have.

You want to consume a rapidly digesting protein right around your workout. You can consume whey protein before or during your workout and it will feed your body what it needs while you exercises. You can also consume it directly following your workout. Consuming a whey protein supplement before, during, or after your work out will:

  • Reduce muscle breakdown
  • Decrease soreness
  • Reduce recovery times

If you have a smart weight loss program in place, you can use this to your advantage to consume the right amount of protein to preserve your muscle mass and maintain your calorie deficit. As a result, your body will burn fat and build muscle.

2. Casein Protein

Your second beginner work out supplement is casein protein. So if whey protein is a fast acting protein, what do you think casein protein is? That's right, casein is considered a "slow" protein. All that really means is it takes longer for your body to fully digest casein than it does whey. So my beginner work out supplement student, how can we turn that information into our advantage?

​Casein actually clots inside your stomach. It forms globules of protein in there and  this slows down the rate of digestion. This means the amino acids in casein enter the bloodstream at a steady rate.

Gold Standard Casein Protein supplement 100

I like Gold Standard Casein 100. Instead of chocolate for my casein, I like to go with something sweeter like blueberry and mix it with oatmeal or yogurt.

​Studies have shown that casein protein can actually take up to 7 hours to digest which is one of the reasons some people advocate casein protein consumption right before bed. While you are sleeping, your body isn't getting fed and nutrients and it may start to break down muscle for fuel. Casein can counteract these effects.

If you do intermittent fasting or are on a strict diet, you may want to attempt to include more slow-burning casein in your diet to keep feeding your body fuel for those periods when you can't eat. ​

How Much Protein Should You Eat?

A good rule of thumb for your daily protein intake: Consume 1 times your body weight (in lbs) in grams of protein. So if you weigh 160 lbs, you consume 160g of protein daily. If you are dieting AND working out, consume a more protein. I eat 1.2x my body weight in grams of protein when I am cutting. 

3. Branched Chain Amino Acids (BCAAs)

I've been working out for years and I am now recommending all 2017 beginners supplement their work outs with Branch Chain Amino Acids (BCAAs). Since I started incorporating BCAAs into my daily routine, I have noticed an improvement in my energy during workouts and general recovery rate.

Branched Chain Amino Acids are essential amino acids, meaning they must be consumed from eating foods. Your body cannot produce them. Most BCAAs supplements supply you with leucine, isoleucine and valine. Leucine is the most important, playing a critical role in protein synthesis.

As amino acids that are sent directly to the muscle and metabolized, BCAAs when cutting are especially important for preserving muscle tissue and reducing recovery times. Because of their muscle preserving properties and the fact that they do not break a fast (allowing you the fat burning benefits of a fasted state while preserving your muscle), BCAAs are a critical supplement everyone, beginner and veteran alike, should try out. I use Optimum Nutrition Gold Standard BCAA Train and Recover. 

Gold Standard BCAA Train and Recover Supplement Powder

I am currently using Gold Standard BCAA as a pre workout supplement.

4. Omega 3 Fish Oils

Next on our list of work out supplements for beginners: omega 3 fatty acids AKA fish oils! You can look everywhere, you'd be hard pressed to find a person who has a negative thing to say about fish oils. They are like a super supplement. I think I found fish oils while dealing with joint soreness and I was looking into glucosamine chondroitin supplements. 

Anyways, fish oils are renowned for their myriad health benefits such as preventing and managing heart disease. Here's a little clip I grabbed straight form our friends at webmd.com​:

Findings show omega-3 fatty acids may help to:

  • Lower blood pressure
  • Reduce triglycerides
  • Slow the development of plaque in the arteries
  • Reduce the chance of abnormal heart rhythm
  • Reduce the likelihood of heart attack and stroke
  • Lessen the chance of sudden cardiac death in people with heart disease

Working out isn't just tough on your muscles, it's tough on your whole body; heart included. Omega 3 fatty acids are great for you if you if you are weight training or not. 

WARNING: Do NOT go out and buy fish oils from your grocery store. You can find all sorts of junk products on shelves in 2017. What is important for fish oil supplements is the docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) content. That's the good stuff that gives you all the benefits listed above. The only company I've seen that provides a decent amount of those things is Nordic Naturals. 

Dr. Weil M.D. of drweil.com recommends taking a fish oil supplement that provides 700 to 1,000 mg of EPA and 200 to 500 mg of DHA daily in the smallest number of pills.

Now take a common grocery store brand in 2017, Nature Made fish oils for instance.​ Their label shows that in two of their pills there is 500mg of EPA and DHA combined. That is far short of recommended value.

The only guys I have seen get this right are Nordic Naturals and their Ultimate Omega product. 2 of their softgels yields and impressive 650mg of EPA and 450mg of DHA. There may be other brands like Nordic Naturals; this is just the one I'm familiar with. 

Nordic Naturals Ultimate Omega 3 fatty acids Supplement

Very few omega 3 supplements get it right. Look at the labels for the EPA and DHA content. I haven't found one that does as good a job as Nordic Naturals Ultimate Omega

5. Pre Workout Powder

Your fifth beginner work out supplement: per workout powders. Pre workout powders are half the fun of lifting weights! Let me go ahead and say: you should consult your physician before taking pre workout supplements, especially if you have heart or blood pressure problems. 

I really do love the tingly rush and pump of taking a pre workout powder. It just puts me in a state of mind to pick up weights. ​

This supplement will be a little different from the previous four. Pre workout powders are not all created equally. The four previous supplements are fairly similar with slight differences brand to brand. Pre workout powders, however, are usually a special proprietary blend.

Still, almost all pre workout powders have two things in common: Caffeine and beta-alanine.​ Those guys give you a super rush and the tingles. Because your body has the ability to build up a tolerance to these ingredients. It is recommended you cycle off pre workout powders every 8 weeks for a period of 2-4 weeks. 

I've always been a big fan of Legion Pulse pre workout powder. And my second favorite is Cellucor's C4 Original. ​ 

Beginner Supplements 2017 Conclusion

Supplements are a lot of fun. Purchasing supplements also gives a sort of psychological stimulation. It's an investment on your part to better yourself and it makes you feel like you've got an edge. Either way, if you're setting aside time to work out, you want to get the most out of your efforts, and supplements can help.

Above all else, having a great workout and diet plan is the most important thing. Nothing matters if you don't have that laid out first and foremost. Supplements, at the end of the day, are exactly what they sound like- supplemental. ​

Feel free to share in the comments if you think I missed anything!

Thanks for reading!​

5 Best Workout Supplements for Beginners in 2017
Article Name
5 Best Workout Supplements for Beginners in 2017
It can be tough to decipher what are the best workout supplements for beginners to get in 2017. Regardless of your goals: shredding, bulking, even maint...
About the author

Kyle Milligan

I'm Kyle Milligan. I really enjoy writing. I wrote a couple novels (The Hang-Ups and Hangovers series) and now I blog frequently on a bunch of different websites. I also enjoy lifting heavy things and and writing about it.

Leave a comment: