Fitness Supplements for Women – Which Ones Can Help you..
There are a lot of different supplements on the market and many women think that the majority of them are only for men, yet there are certain fitness supplements that are also really beneficial for women.
Some of them can help improve our overall health, physical performance, help increase our energy levels, reduce our recovery time after exercise as well as help us with our fat reduction.
In Best Supplements for Women we looked at all the vitamins and minerals we need in our daily diets; now let’s take a look at some of the best fitness supplements for women.
Women often don’t get enough protein in their diets so can greatly benefit from including some whey protein. Not only is it beneficial if you are trying to build more muscle, but can also help in losing weight and strengthening our bones and protecting our immune systems. It is also a great way to get some well needed nutrition if you just need something that is really quick and easy.
Whey protein is one type of milk’s protein and is an easily digestible source that can help our muscles recover and repair after a workout and is also a great source of calcium which is essential for our bone health.
It quickly breaks down in your body letting all those lovely amino acids get to your muscle tissues fast. It is said to be one of the best sources of Leucine which is one of the BCAA’s that helps stimulate muscle growth. It also includes peptides that can help increase the blood flow to your muscles, this is important as the blood carries the needed oxygen, nutrients and hormones they need to function.
Studies have shown that whey protein can improve our immune system function; it gives the body a supply of amino acids plus also contains glutathione which plays a major part in helping fuel body’s defense and immune system.
Protein can also help when you are trying to lose fat as it fills you up resulting in you eating less at a mealtime and will also curb hunger by keeping you full longer. Whey protein powders are perfect as most of them contain very little fat or carbohydrates.
Whey protein is perfect to take first thing in the morning, 30 minutes before your workout, with some added ingredients as a post-workout meal or just when you need a quick healthy and nutritious snack.
You can use it to make delicious shakes, add it to your pancakes or oats as well as being the perfect ingredient to add to so many other delicious recipes.
Casein protein powder
This is the other milk protein and can be beneficial as it takes a lot longer time for our body to digest, which means your body gets a continuous steady flow of amino acids over several hours.
Studies have shown if take Casein protein powder just before bedtime when you normally go on semi-fast for several hours, you can actually have greater muscle gains.
Probably the world’s most popular supplement which we all know is great if you need a boost in morning or need to improve focus. But did you realise that caffeine can also give you a boost in your muscle strength and help increase fat loss during workouts. Just don’t overdo it or take it too late in the day or else it will disrupt your sleep at night.
Fish oil is a concentrated source of Omega 3 acids and not only helps support our overall health but has also been shown to improve fat burning.
Your body can’t create essential fatty acids, which means you either need to get them through your diet or by taking a supplement.
Fish oil can help your body fight against heart disease, high blood pressure, arthritis and depression. They also have an anti-inflammatory property, which means they are beneficial for women going through menopause. Plus they are great for achieving and maintaining healthy skin, hair and nails.
Creatine is actually a type of amino acids that are found in your muscle tissue and they help create fast energy during exercise.
Taking a creatine supplement can help increase this energy which also increases blood flow to your muscles. This is both beneficial during your work out and when your body is recovering.
But remember any weight training program for newbie will cause weight gain.
You do need to be already participating in a regular strength training programme and have a good clean diet to see the benefits of taking a creatine supplement. But it can help you to train harder which means more muscle and greater results.
The recommended time to take creatine for are periods of 2-6 weeks at a time and also be aware it has been known to cause bloating in some people while they have been using it.
BCAA’s are a combination of the three valuable amino acids Isoleucine, leucine and valine and your body is unable to produce them, so they have to come from your diet choices.
You can get BCAAs from foods such as chicken breast, canned tuna, eggs, Greek yogurt, white fish and beef but not everyone wants to eat these types of food first thing in the morning…
BCAA’s can help increase the amount of time that you can work out for and may also reduce post- exercise muscle fatigue. They help reduce cortisol and increase your insulin levels which are needed by your muscle tissues in order to replenish.
They are rapidly absorbed into your bloodstream and are not only good for energy sources during workout but can also help fight fatigue during the day. They are also beneficial for maintaining muscle mass when on a calorie controlled diet
I hope you found this article informative and it has help you decide which if any supplements you need to take. If you have any questions or comments please leave them below as I’d love to hear from you.