Are supplements useful for a beginner? Many beginners think that they just have to find the "one" right supplement (that works for them) and then…
Many beginners think that they just have to find the “one” right supplement (that works for them) and then the success increases many times over and miracles happen. So they try one after the other, one after the other, mostly inconsistent in dosage, intake, duration, etc. (possibly also in the wrong dose, etc.). The fact is that there is a huge range of supplements, but only a certain number are effective for various applications.
The supplements “support” you, when you combine the right supplements for your individual goals and requirements, with proper diet & workout. Even if you didn’t use supplements, but your diet correctly covered 100% of all macronutrients and general nutrients, you can achieve excellent results.
But it would be wrong to say that supplements are useless. They can, for example, specifically support weak points in your diet or your lifestyle (diet, muscle building) – but you have to be careful to select the right supplements (which ideally have a “stable” study backup and which ideally have repeated effects on people under real conditions have) and to combine and dose appropriately for your goal.
If you are on the go or need to go somewhere quickly, you can easily take your portion of protein with protein powder. After training, you can easily cover your important protein intake with a shake. If you have almost reached your macronutrients fat and carbohydrates for a day, but still have a certain amount of protein pending, you can easily achieve this by taking it with protein powder and do not exceed your daily target for fat or carbohydrates at the same time.
Creatine monohydrate (with the best researched supplement, which numerous studies have documented for decades) has an ideal price / performance ratio. For example, it is named in the meta analysis in “The Journal of Physiology” as the most effective, natural muscle-building supplement.
Another solid basis for days when you are not as motivated, exhausted or do not feel the drive to exercise are training boosters. Taken 30 to 60 minutes before training, you can expect more energy, more pumps and more focus from pre workout boosters (depending on which training booster you use and what its composition of ingredients is).