Supplements Guide for Beginners – Protein, creatine, BCAA... kis ka kya kaam?

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💊 Supplements Guide for Beginners – Protein, Creatine, BCAA... किस का क्या काम?

1. 🥤 Whey Protein – Muscle Building ka Base

• Kya hai? Milk se bana fast-digesting protein.

• Kaam: Muscle repair aur recovery mein help karta hai, especially after workout.

• Kab lein? Workout ke baad 1 scoop (25–30g protein).

• Kya beginner ko chahiye? Haan, agar aap daily protein requirement (1.5g/kg body weight) food se poori nahi kar paa rahe ho.

2. ⚡ Creatine Monohydrate – Strength & Power

• Kya hai? Natural compound jo body ke energy system (ATP) ko boost karta hai.

• Kaam: Strength badhata hai, workout intensity improve karta hai, muscle volume bhi thoda badhta hai.

• Kab lein? Daily 5g (kabhi bhi le sakte ho, consistency zaruri hai).

• Kya beginner ko chahiye? Agar aap weight training seriously kar rahe ho, toh haan.

3. 🧪 BCAA (Branched Chain Amino Acids) – Recovery Booster?

• Kya hai? Leucine, Isoleucine, Valine – teen essential amino acids.

• Kaam: Muscle breakdown kam karta hai, thoda energy bhi deta hai during fasted workouts.

• Kab lein? Workout se pehle ya during.

• Kya beginner ko chahiye? Mostly nahi – agar aap whey le rahe ho ya balanced diet hai, toh BCAA ki zarurat nahi padti.

4. 🌞 Multivitamins – Health Support

• Kya hai? Vitamins & minerals ka blend.

• Kaam: Metabolism, immunity, recovery mein help karta hai.

• Kab lein? Daily 1 tablet, preferably after breakfast.

• Kya beginner ko chahiye? Agar diet balanced nahi hai, toh useful hai.

5. 🐟 Omega-3 (Fish Oil / Plant-Based)

• Kya hai? Essential fatty acid jo anti-inflammatory hai.

• Kaam: Joints ke liye accha, heart health improve karta hai.

• Kab lein? Daily 1–2 capsules with meals.

• Kya beginner ko chahiye? Haan, especially agar oily fish diet mein nahi hai.

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🧠 Important Notes:

• Supplements = Support. Ye "magic" nahi hain. Diet, workout, sleep sab theek ho to hi kaam aate hain.

• Overdose na karein. Zyada lena = behtar result nahi deta.

• Certified Brand Choose Karein: FSSAI, GMP, Lab-tested labels check karo.

• Consult Doctor if You Have Health Issues.

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✅ Beginner Starter Stack (Safe & Effective):

• ✅ Whey Protein

• ✅ Creatine Monohydrate

• ✅ Multivitamin

• 🔁 Optional: Omega-3