Beginner’s Guide to Supplements That Actually Work

What to take, what to skip, and why you don’t need half the stuff they sell to you.

Let’s be real:

You don’t need a $300 monthly stack to build muscle.

But the right supplements, when paired with solid training and nutrition, can help you recover faster, train harder, and make better progress.

Here’s what I actually recommend for beginners:

1. Whey Protein

• Helps you hit your daily protein intake (which most beginners don’t)
• Fast digesting, convenient post workout
• Look for brands with ~25g protein per scoop and low sugar

When to take it: After training or to hit your daily protein goal
How to take it: Mix with water or milk

If you’re just starting out and want something affordable, this is a solid choice. It’s not the cleanest formula, but it gets the job done.

I recommend this whey protein. It’s affordable, mixes well, and has 24g of protein.

If you want a clean, grass-fed whey protein trusted by elite athletes, this protein is one of the best out there. It’s pricier than budget picks, but the quality is top-tier. It’s also my favorite protein.

2. Creatine Monohydrate

• One of the most studied, safest, and most effective supplements in the world
• Increases strength, muscle volume, and recovery
• Safe for long-term use. No need to “cycle off.”

When: Anytime. Consistency > Timing
How: 5g daily, with water or in your pre/post-workout drink

Don’t overthink creatine. You don’t need anything fancy with flavors or some overpriced BS. PLain creatine monohydrate is the gold standard, and it’s cheap.

Budget Pick: Bulk Supplements Creatine Monohydrate

• Lab tested
• No flavor, mixes well
• One of the cheapest per-serving options

Premium Pick: Thorne Creatine

• NSF Certified for Sport
• Higher purity, zero additives
• Trusted by pro athletes and trainers

3. Glutamine(Optional, but Helpful)

What is glutamine? L-Glutamine is an amino acid naturally found in your muscles.

Your body usually makes enough on its own, but during intense training, stress, or illness, supplementing may help speed up recovery and reduce soreness.

• May help with recovery, muscle soreness, and gut health
• Useful during intense training(6+ days a week) or dieting
• Not essential for everyone. But it can give a small edge in recovery

When: After workouts or before bed
How: 5g mixed in water

Budget Pick: NOW Sports Glutamine
Premium Pick: Kaged Glutamine

4. Omega-3 Fish Oil

• Reduce joint pain and inflammation
• May support testosterone levels, heart health, and brain function
• Ideal for lifters doing heavy compounds, older lifters, or anyone feeling “beat up” after training

When: With meals
How: 1-2g daily (check for high EPA/DHA content)

Budget Pick: Nature Made Fish Oil
Premium Pick: Sports Research Omega-3

Supplements You Don’t Need Right Now:

• Test Boosters (99% don’t work)
• Pre-workouts loaded with caffeine and nonsense
• Mass gainers (you can eat all your calories instead)
• BCAAs (you’re already getting these in protein)

Final Thoughts

Supplements can support your journey, but they don’t replace:

• Smart training
• Real food
• Consistent sleep and recovery

Start simple. Track your progress. Adjust only when needed.

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