Beginners Guide to Gym Supplements

If you're new and just starting out with supplements we have a small beginners guide below explaining the basics. 

Beginners often make the mistake of relying on sports supplements to do the work for them. Rather than focusing on nutrition, they spend hundreds of dollars on “magic pills,” purported to build mass and strength. By sticking to basic supplements that maximize nutrition, your body adapts to your intense training and grows bigger and stronger. When you have built a good foundation, you can move on to more advanced natural sports supplements like creatine, L-glutamine, nitric oxide precursors and fat burners.

TopDog Nutrition Gym Workout Supplements

What You Should Know Before Taking Any Supplement

If you are new to lifting weights it can be difficult to know where to start or how much money you should be spending on supplements. It’s important to make sure that your nutrition and training are where they should be to get the most benefits from your supplements.

As a beginner it is important not to weight train for more than four days a week and no more than an hour at a time. You need to allow for a healing period to get the results you want and overtraining won’t get you the results you need.

Nutrition for a strength training is not like going on a diet. You need to consume several meals a day, not three but closer to seven or even eight small meals throughout the day.

Why Workout Supplements are important


It’s important to take supplements as part of your training because it gives you the necessary nutrients to build muscle.


The only drawback to supplements is taking too many. They should be a supplement to your diet and not something that replaces food. Supplements can also be expensive so if you’re taking them long term you need to keep that in mind.

Beginner Workout Supplement Stack

1. Protein

You need protein to build muscles and whey protein is the fastest way to get it to your muscles during and after a workout. It’s great for recovery while providing some much need amino acids to support you during training. You can take whey protein before or after your workout for optimal benefits. Whey protein gives your muscles what it needs to grow. When you take it after your workout it stimulates muscle growth more than any other form of protein.


2. Slow Carbs

Slow carb supplements can be a combination of vitamins such as Potassium, Magnesium and Calcium. These carbs break down slowly and create energy for your workouts, so are best taken before your workout.

Other options are found in simple sugars like dextrose and maltodextrin, but these can be a little expensive. Some natural options could be combining whey protein with rice milk or making a blended shake with a banana. Other healthy options are oatmeal, dates, figs, raisins, or even sweet potato.

3. Creatine

Studies have found that creatine is a great supplement because it increases strength and your lean body mass. Creatine should be taken every day even on your rest days, before or after your workout, the recommended dose being 5g/day.

What creatine does for your body is provide you with energy for those high intensity workouts. The reason it’s so good for you is due to the fact that it saturates your muscles and gives you the ability to work beyond the point that you would have been able to do without it

Beta Alanine works to prevent muscle acidosis, which is that burning sensation you get when you’re working hard on a set. Without it your muscles become fatigued and your workout ends. By taking it you get more out of your workout and faster strength improvement. If it’s your training day, it’s a good idea to take it 30 minutes prior to your workout. If it’s a non-training day you can take it whenever it’s convenient. You get enhanced strength by increasing your body mass and eliminating body fat.


Other Workout Supplements to Consider


Pre-Workout is made to provide your body with energy before you workout allowing you to achieve more before becoming fatigued. It’s a supplement that should be taken about 30 minutes before you plan on training. These supplements are a blend of several different ingredients. Popular ingredients include Arginine, Beta Alanine, Caffeine, Creatine nitrate and L-Tyrosine. I have looked into several of the supplement.


Glutamine helps in the recovery of your body after a workout. When taking glutamine after your workout it promotes healing so that you experience less soreness. When you are able to recover quicker than you can return back to working out sooner.

Testosterone Booster

Testosterone in males decrease as a man gets older and it is possible to replace that testosterone through a booster. Using testosterone boosters helps the production of the natural male hormone than can have numerous benefits.


This sports performing supplement helps to increase your anabolic hormone levels and strength. Not only that but it helps improve your endurance and promotes quicker recovery time. ZMA is not considered to be a testosterone booster but studies have shown that people maintain higher levels of testosterone while training.