As a woman, it can be overwhelming to navigate the world of supplements. There are SO MANY options on the market, eachof them promising to help you achieve your fitness goals faster and more efficiently. But which ones are worth your investment? And how do you know if they’re right for your specific needs?
In this article, we’ll explore some of the most popular supplements for women, their benefits, and how to choose the right ones for your amazing goals.
Protein Powder
Protein powder is a popular supplement among women looking to build lean muscle mass, lose weight, or simply increase their protein intake. Protein is essential for repairing and rebuilding muscle tissue after exercise, and it can also help keep you feeling fuller for longer, reducing the likelihood of overeating (yep that’s right!)
One excellent option is California Performance V-Whey. V-whey is a high-quality protein powder that contains up to 23 grams of protein per serving and is made from microflora (check how we do it here).
Mix one scoop with water or a plant based drink and have it after your workout. You can also use it as a meal replacement or snack throughout the day, it will make you feel fuller for longer.
Creatine
Creatine is a naturally occurring substance found in muscle tissue that supports your performance during high-intensity exercise. Supplementing with creatine can increase your strength, power, and endurance, allowing you to push harder for longer during your workouts.
While creatine is often associated with male bodybuilders, it can also be beneficial for women looking to improve their performance in the gym.
One study found that women who supplemented with creatine for four weeks experienced an increase in muscle strength and power, as well as a decrease in body fat.
The recommended dosage of creatine for women is typically 3-5 grams per day, taken any time during the day. You can have it as capsules or powder to add to your drinks.
BCAAs
BCAAs, or branched-chain amino acids, are a group of essential amino acids that the body cannot produce on its own. They play a crucial role in muscle protein synthesis and can help prevent muscle breakdown during exercise.
BCAAs are particularly beneficial for women who are following a low-calorie diet or doing fasted workouts, as they can help preserve muscle mass while the body is in a catabolic state.
To take BCAAs, mix one scoop with water and drink during or after your workout. The recommended dosage is typically 5-10 grams per day. The good thing about this is that there are MANY flavors available.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of healthy fat that are essential for many bodily functions, including healthy brain function, heart health, and joint health. They can also help reduce inflammation in the body, which is beneficial for recovery after exercise.
While omega-3s can be obtained through a healthy diet that includes fatty fish, flaxseeds, and chia seeds, many people choose to supplement with fish oil or krill oil.
The recommended dosage of omega-3s for women is typically 1-2 grams per day.
Vitamin D
Vitamin D is a crucial nutrient that plays a role in bone health, immune function, and muscle function. It is also essential for the absorption of calcium, which is important for maintaining strong bones.
While vitamin D can be obtained through sun exposure and a diet that includes fatty fish and fortified foods, many people are deficient in this nutrient, especially during the winter months.
The recommended dosage of vitamin D for women is typically 800-1000 IU per day, although some experts recommend higher doses for those who are deficient, so don’t hesitate to go and get tested.
Multivitamins
While it’s always best to obtain nutrients through a healthy diet, a daily multivitamin can help ensure that you’re getting all of the essential vitamins and minerals your body needs. Multivitamins can be particularly beneficial for women who are pregnant, breastfeeding, or following a restrictive diet.
When choosing a multivitamin, look for one that is specifically formulated for women and contains at least 100% of the recommended daily value for most vitamins and minerals.
The recommended dosage of a multivitamin for women is typically one tablet per day, taken with food.
When selecting a multivitamin, it’s important to pay close attention to the ingredient list and nutritional information. Look for a multivitamin that provides at least 100% of the recommended daily value for most vitamins and minerals, and make sure it includes a range of essential nutrients such as vitamins A, C, D, E, and K, as well as B vitamins, iron, calcium, and magnesium. It’s also a good idea to choose a multivitamin that is specifically formulated for women, as women have unique nutritional needs.
Avoid multivitamins that contain unnecessary additives or fillers, and be wary of products that claim to offer “mega-doses” of nutrients, as these can be harmful in excess. Finally, look for multivitamins from reputable manufacturers that have been independently tested for quality and purity.
Pre-Workout Supplements
Pre-workout supplements are designed to increase energy, focus, and performance during exercise. They often contain ingredients like caffeine, beta-alanine, and nitric oxide boosters, which can help improve endurance, reduce fatigue, and increase blood flow to the muscles.
While pre-workout supplements can be beneficial for women who need an extra boost during their workouts, they should be used with caution, as they can also cause jitters, insomnia, and other side effects.
When choosing a pre-workout supplement, you can look for one that is specifically formulated for women and contains a moderate amount of caffeine (around 100-200 milligrams per serving). It’s also important to follow the recommended dosage and avoid taking it too close to bedtime.
Conclusion
Well well, we hope this list will help you select the right supplements for you. As you read, It can be a valuable addition to a healthy diet and exercise routine, but it’s important to choose the right ones for your specific goals and needs. When selecting a supplement, be sure to do your research, read reviews, and consult with a healthcare professional if you have any concerns or questions.
Remember, supplements should never replace a healthy diet and lifestyle. They should be used in conjunction with proper nutrition and exercise to help you achieve your fitness goals more efficiently and effectively.
Sources:
- Mayo Clinic: Creatine
- International Society of Sports Nutrition Position Stand: Beta-Alanine
- National Institutes of Health: Omega-3 Fatty Acids
- National Institutes of Health: Vitamin D
- American College of Obstetricians and Gynecologists: Nutrition During Pregnancy
- National Institutes of Health: Multivitamin/Mineral Supplements
Note: California Performance is the source for V-whey supplement information provided in this article.