What Supplements to Take and When | For Beginners
New to fitness or just starting with supplements?
You’re in the right place. Supplements can help you build muscle, boost energy, improve recovery, and support overall health. But knowing what to take and when to take it makes all the difference.
In this beginner-friendly guide from Nutrition Lab, we break down the essential supplements and how to use them effectively. Let’s keep it simple, science-backed, and goal-focused.
✅ Why Supplements Matter
Even with a healthy diet, it’s tough to get everything your body needs! Especially when training hard. Supplements can:
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Fill nutrition gaps
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Boost workout performance
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Support muscle growth and fat loss
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Improve energy, focus, and recovery
🔑 What to Take & When
1. Protein Powder
Goal: Muscle growth, recovery, meeting daily protein needs
When:
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Right after your workout (within 30–60 minutes)
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As a quick meal or snack during the day
Top choices:
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✅ Whey Protein – Fast-digesting, ideal post-workout
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✅ Casein Protein – Slow-digesting, great before bed
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✅ Plant-Based Protein – For vegan or dairy-free lifestyles
👉 Explore our full protein collection
2. Pre-Workout / Intra-Workout Drinks
Goal: Boost energy, focus, hydration, and endurance
When:
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15–30 minutes before your workout (pre-workout)
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During your workout (intra-workout)
Recommended option:
⚡ NRGY Unit Drink by Nduranz (1500g) – a great choice to maintain energy levels, hydration, and stamina during training sessions.
3. Creatine Monohydrate
Goal: Strength, power, muscle volume
When:
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Any time of day — consistency is key
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Often taken post-workout with protein or carbs
Top Pick for Beginners:
💪 Creatine Monohydrate by Care Lab – pure, effective, and trusted by athletes.
Recommended dose: 3–5g daily
👉 Creatine is one of the most researched and proven supplements—safe and effective for both men and women.
4. Multivitamins & Wellness Support
Goal: Fill micronutrient gaps, support energy and immunity
When:
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With your first meal (helps with absorption)
Key ingredients:
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Vitamin D
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Magnesium
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Zinc
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B-Complex vitamins
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Omega-3s
🌿 Especially useful during periods of stress or heavy training.
5. BCAAs / EAAs
Goal: Support recovery, reduce soreness, protect muscle
When:
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During your workout
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Between meals, especially while dieting or training fasted
🧬 BCAAs (Leucine, Isoleucine, Valine) support muscle retention, while EAAs provide all essential aminos.
6. Sleep & Recovery Support
Goal: Better sleep, faster recovery, hormonal balance
When:
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30–60 minutes before bed
Ingredients to look for:
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Magnesium
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Ashwagandha
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Melatonin (for short-term use)
😴 Sleep is when the real gains happen.
🕒 Quick Reference Table
| Supplement | Best Time to Take | Purpose |
|---|---|---|
| Protein | Post-workout / Anytime | Muscle growth, recovery |
| Pre/Intra | Pre-workout or during | Energy, hydration, performance |
| Creatine | Daily (anytime) | Strength, muscle volume |
| Multivitamins | Morning with food | Energy, immune support |
| BCAAs/EAAs | Intra-workout | Recovery, muscle retention |
| Sleep Aids | Before bed | Recovery, deeper sleep |
🚀 Tips for Beginners
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✅ Start with 2–3 core products: protein, creatine, and a multivitamin
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💧 Drink plenty of water—especially with creatine
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🍽️ Supplements work best alongside proper nutrition
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📈 Track your progress and adjust over time
🎯 Ready to Get Started?
We’ve made it easy to begin with high-quality, beginner-friendly supplements—backed by science and trusted by athletes.