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Gym 101: Do You Really Need Supplements? (Blog #6)
This is Blog #6 of my Gym 101 series for beginnersâif youâre just joining, check out the earlier posts to get the full picture!
đŹ If I had a dollar for every time someone told me I needed 10 different supplementsâŠ
âŠIâd have enough to buy⊠more supplements.
Yeah, itâs like people think one protein shake will magically turn them into The Rock. Spoiler: it doesnât.
So, are supplements really necessary for beginners?
Spoiler: Not really. (Sorry, supplement industry.)
If I had to build a fitness priority pyramid, it would look like this:
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đïžââïž Training (base) – You canât out-supplement a bad workout.
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đ„ Diet – Seriously, eat real food.
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đŽ Recovery – Youâre not invincible. Sleep.
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đ Supplementation (at the top) – Because magic pills donât exist.
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3 Big Myths About Supplements
1. The More, The Better
More supplements â more gains.
If your cabinet looks like a pharmacy, youâre doing it wrong.
2. Supplements Can Replace Meals
You canât just chug a protein shake and call it lunch.
Food first, powders second.
3. You Need Everything Right Now
Buying every shiny new blend wonât make you bigger, faster, stronger.
Start with the basics, and donât go broke trying to be a supplement connoisseur.
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Must-Have Supplements
1. Whey Protein
You know whatâs better than choking down chicken breast six times a day? A scoop of whey.
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Types: Classic, Isolate, Hydrolyzed⊠same gains, different names.
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Pro Tip: If lactose doesnât mess with you, go classic. Save your cash for more food.
2. Creatine
Yeah, I was late to the creatine party too. Thought it was a scam.
Spoiler: Itâs not. Turns out, itâs the MVP of muscle growth.
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Hydration Warning: If youâre not drinking like a camel, itâs pointless (and borderline dangerous).
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Daily Water Goal: 2.5â3L. Stop sipping, start chugging.
3. Omega-3
You ever feel like your joints hate you after leg day? Yeah, me too.
Turns out, omega-3 is like WD-40 for your knees. Actual science, not just placebo.
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Reality Check: Itâs not going to make you squat like Thor, but it helps.
4. Vitamin D
Ever felt like a sad potato during winter? Thatâs your lack of Vitamin D talking.
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When to Take: Pair with Omega-3 and a meal.
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Why: Your body needs a little sunshineâif itâs not getting it, take the pill.
â ïž Supplements That Can Help (But Arenât Essential)
Pre-Workout
Use with caution: Great if youâre always tired or just devoured a heavy meal (like at the HSLU Wirtschaftâseriously, they donât go light on the oil).
The Feel:
Imagine drinking two beers but without wobbling (well, except after heavy squats).
đ°ïž Timing:
Take at least 6â7 hours before sleep, or youâll be in bed replaying your workout on a loopâgain dreams!
Pro Tip: Cycle itâdonât use it every session. Try âlightâ versions when possible (labeled as âsportâ).
Intra-Workout
When I skipped this, Iâd run out of energy halfway through.
Ideal for:
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Long sessions (>60â75 minutes)
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High intensity
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Heavy sweating
Ingredients:
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Carbs: Cyclodextrins or maltodextrins (fuel for long workouts)
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Electrolytes: Replenish what you sweat out
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EAAs (Essential Amino Acids): Support muscles, delay fatigue (not doping, I swear)
Personal Take:
The difference is real, especially during high-volume training.
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Final Thoughts: Are Supplements Necessary?
If your diet sucks, supplements wonât save you. Start with real food.
Think of them as the sprinkles on your protein pancakeânot the pancake itself.
Train hard, eat well, and stop buying every shiny tub you see.
Letâs talk: Whatâs your favorite supplement? Or did you fall for any of these myths? Drop a comment! đŹ
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Takeaway:
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Training, diet, and recovery come first.
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Supplements are the cherry on topâdonât make them your entire diet.
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Stop overthinking it and just train.
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