January 12, 2026MuscleSports Team10 min read
Supplements for Beginners: Your Essential Starter Guide
New to supplements and feeling overwhelmed? This beginner-friendly guide cuts through the marketing hype to show you exactly what you need (and what you can skip).
The Truth About Supplements
Here's the honest truth: supplements are exactly what the name implies – they supplement a good diet. They're not magic pills and won't replace proper nutrition or training.
The Priority Pyramid
1
Nutrition – Get 80% of results from whole foods
2
Training – Consistent, progressive workouts
3
Sleep – 7-9 hours for recovery
4
Supplements – The final 5% optimization
Essential vs Optional
Start With These
- Protein powder
- Creatine monohydrate
- Vitamin D3 (if deficient)
- Fish oil (if low omega-3 intake)
Skip for Now
- Fat burners
- Testosterone boosters
- Expensive BCAAs
- Most "proprietary blends"
The Beginner Stack
Whey Protein
£25-40/kgDose: 25-30g post-workout
Convenient way to hit protein goals
Creatine Monohydrate
£15-25/500gDose: 3-5g daily
Most researched, proven for strength
Multivitamin
£10-20/monthDose: As directed
Insurance for micronutrient gaps
Beginner Tips
- Start with one supplement at a time to assess effects
- Buy from reputable brands with third-party testing
- Don't expect overnight results – consistency is key
- Track your progress to see what actually works
- Focus on whole foods first, supplements second