Which Supplement Should You Start With?

beginner supplements

January 15, 2015

Choosing the right supplement for your particular goals and objectives can be a little tricky. However, it's not rocket science and with the right information and common sense one should be able to choose the best combination of supplements for one's objectives.

When it comes to building muscle and gaining strength, the choice is pretty simple. To produce the desired results, 3 main supplements should be the cornerstone of your supplement regiment which is (my personal choice) as follows:

1) Quality Vitamin/Mineral Pack

2) Creatine Monohydrate Powder

3) Whey Protein Powder

There is really no need to take anything else and this combination of supplements will produce the desired results. However, the caveat being that your program should:

•  Have a quality nutritional program in place

•  Progressive and simple weight training program in place

•  Rest and recovery strategy in place

Provided all three of these elements are in place, the supplement one should be starting with (if you're a beginner) is a simple vitamin/mineral pack. The reason I'm suggesting a quality vitamin/mineral pack for beginners is simple, nutrition will be the biggest challenge you face when it comes to your program. A nutrition program is/can be confusing and more often than not most beginners fail to eat enough quality nutrients to support their goals and/or training program.

Beginners will often fall short on protein, carbohydrates and fat to support core muscle growth but more importantly, will not ingest enough micro nutrients to support the basic growth process (micro and macronutrient process). By using a vitamin/mineral pack a beginner will ensure they ingest the basic micronutrients to start the muscle building process while laying down a solid nutrition program.

I'm sure you've all heard that you should be taking creatine or whey protein at the onset of your training routine but you really don't need these supplements until you start to see some real progress with your routine and nutrition program. I'm suggesting 4 to 8 weeks of progressive training until you even start to think about taking creatine or protein supplements.

Ideally, you want to start your supplement routine on a progressive basis. Here's a sample schedule:

Start of program: Vitamin and mineral pack. Taken immediately after breakfast

4 weeks into program: Introduce whey protein or other protein powder. Taken twice a day, once in the morning and once immediately after working out. Remember, at this point your nutrition program should be in place and you've been consistently following it.

6 to 8 weeks into program: Introduce creatine monohydrate powder: 30 minutes prior to working out or after working out. Your workout program should be in place and have been consistently following it.

A half decent vitamin/mineral supplement can be found at your local drug store. The same can be said for creatine monohydrate and whey protein powder. Personally, I enjoy using vitamin packs such as Universals Animal Packs. These are a little more powerful in terms of the amount of active ingredients than your standard multi vitamin tablet.

As for creatine, try and look for a “micronized” creatine monohydrate powder. It's much easier to mix and drink in this form. At this point, don't worry about any other type of fancy creatine mixtures. Stick to a simple creatine monohydrate powder, follow the directions and you'll see some results after 3 weeks of steady use.

Good luck and all the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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