Supplements for beginners

Supplements for beginners

By Linda Ericson // Personal Trainer and Operations Manager at RCSN Fitness February 2018

Different dietary supplements serve different purposes. Depending on your ambitions and goals the market varies, but below we have listed five appropriate supplements worth checking out for you as a beginner. This article is mainly focused on people who are at an early stage in their weightlifting career and wish to optimize their results, but experienced lifters can of course also take advantage of these tips.

One Whey / One Whey Isolate / One Whey Essentials - Whey protein
Protein powder made from whey is probably the most popular supplement in the world of sports. It is easily digested and therefore quickly absorbed by the muscles, which makes it a natural choice after a tough workout. When taking whey protein immediately after exercise you reduce the risk for catabolism (metabolic degradation) and instead support anabolism (muscle protein synthesis) as it contains the combination of amino acids that our body requires.

Whey protein is sold in many different shapes and forms. Given the fact that the production method varies (i.e., the process where the protein itself is filtered and dried), the quality of the actual protein, the price and the effect on our recovery also vary. We most commonly drink one or two scoops dissolved in a few deciliters of water or milk right after the completion of a workout,but you can also use it too boost the protein content in your oatmeal in the morning.

The amount of protein we need daily varies and depends on several factors. These include genetics, age, gender, activity level and overall health. For the active one, somewhere around 1.5 grams per kilogram/body weight is the amount often mentioned, and in order to keep yourself from deficiency of protein you must ingest at least 0.8 grams of protein per kilogram/body weight.To optimize the protein synthesis after a hard workout, add 20-25 g of qualitative protein almost immediately after the completed session.

One Whey is a complete whey protein that supplies you with all the amino acids you need in order to optimize your recovery after exercise. If you are looking for a protein powder completely free from lactose, fat, and carbohydrates, One Whey Isolate is the perfect choice!

One Creatine - Creatine
After whey protein, this is probably the most established and useful supplement. Creatine is naturally occurring in our muscles and in animal foods such as meat and fish. It is also sold as a dietary supplement and in that context often under the name Monohydrate. The human body itself produces about 1-2 grams of creatine per day, but when added through an intake of supplements the levels can be significantly higher.

The reason to why so many athletes are interested in raising their creatine level is primarily because it is a safe, effective, and also a legal way to increase both strength and muscle mass. Creatine will cause the body to store additional water (mainly inside the muscle cell) which may result in improved endurance as well as increased strength.

A daily intake of 5 g is usually recommended when the ambition is to keep the level of creatine constantly high. One Creatine is a 100% pure creatine monohydrate suitable for both athletes and everyday exercisers.

One Amino - Amino acids (BCAA)
The essential branched chain amino acids are leucine, isoleucine, and valine. Naturally you will find these in foods containing a lot of protein which means that they are practically already a part of our diet. On the other hand, in the form of supplements, these amino acids are more concentrated and the absorption is therefore easier and faster. This makes BCAA powder or capsules especially useful during exercise as it increases energy levels, supports protein synthesis (muscle growth) and later on also improves recovery. Take BCAA even on rest days to preserve lean body mass.

1 serving of amino acids gives you about 10 g of protein (about 40 kcal) and you are, unlike in the case with whey powder, completely avoiding both carbohydrates and fat. Be sure to always take these on an empty stomach, otherwise the food you just ate will disrupt and delay the fast absorption, which is the actual purpose of amino acids.

Amino acids can be ingested either in the form of a shake, One Amino, or through capsules One Amino Caps. One Amino is made from fermented corn which makes the product suitable for both vegans and non-vegans.

One Omega 3 - Omega-3 fatty acids
There are numerous studies that demonstrates the positive effects of Omega 3. Not only does it protect the heart and brain, and has an anti-inflammatory effect, and on top of that it may also be a good idea to take it if you are struggling with a few extra pounds. By triggering fat-burning enzymes, Omega 3 can assist in the process of weight loss.

One Omega 3 is a relatively unique fish oil supplement on the market and with each capsule, you get 70% high-concentrated omega-3, containing the important fatty acids EPA, DHA and DPA.

One Daily Woman - Multivitamins
Multivitamins must be the world’s best-selling supplement, all categories. As noted earlier, dietary supplements are just supplements and therefore not a substitute for an otherwise balanced diet, especially in the case of multivitamin tablets or capsules. But, despite a well-planned diet it may be worth looking into as it might be difficult to get some of the vitamins in. Active people have for example an increased need for zinc, magnesium, vitamin C and vitamin B and it is not always easy to keep track of during meal prep. The point with multivitamin supplements is that you get as much as possible as easy as possible.

These are only five products which could help you reach your fitness goal faster. Every individual has its individual need, of course, but these tips will at least point you in the right direction if you are interested in optimizing the results of your training.

If you need help with what products would best suited for you, please feel free to contact us at

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