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If you had doubts about which supplement to buy to start improving your training, do not miss this complete guide.
At present, there is still some suspicion regarding the consumption of sports supplements by women. You have many preconceived ideas; generally wrong.
Balanced nutrition is essential for anyone, especially when trying to implement an exercise routine, since the body must be able to have the necessary elements to function. However, to get the best benefits that sport has to offer, it is a good idea to add supplements.
Although there are currently countless types of training, the body requires certain elements that are common to any routine. Sports supplementation seeks to cover the demand for these elements in order to improve results.
Similarly, sports supplements make the body recover faster. Therefore, the athlete can return to training soon.
The unconditional friend of muscle: protein
Proteins are made up of amino acids linked and are essential for the proper functioning of every cell in the body. In addition, the fibers of muscle tissue are made up of these elements.
With the diet it is possible to obtain proteins in meat products, dairy products, legumes and eggs. There are various protein-rich nutritional supplements on the market.
whey protein
The whey proteina molecule derived from milk, It is a fast digesting protein., which makes it an ideal nutritional supplement for women’s training. It provides the muscles with enough amino acids to cover all functions.
Although there are several brands that offer whey protein, it is helpful to check the labels for the actual protein content. The higher the content, the sports supplement will have a greater value, both nutritionally and economically.
Casein: a source of protein savings
casein it is also derived from milk and is slowly absorbed, serving as a constant source of amino acids during the day. It is for this reason that it is considered an ideal sports supplement for the recovery period after training.
Its consumption is recommended at night.
Other sports protein supplements for women
Milk proteins are not an option for everyoneespecially if the woman has a lifestyle free of animal products. For them there are some alternatives on the market, such as soy protein and those derived from peas or brown rice.
Branched Chain Amino Acids (BCAAs)
Proteins are made up of amino acids. Some of them are considered essential because the body does not have the ability to produce them on its own, its consumption being necessary. 3 of these amino acids are isoleucine, leucine and valine.
This combination of molecules is fundamental in the synthesis of proteins in the muscle, since leucine is an initiator of this process. Therefore, this amino acid sports supplement is ideal for the development of lean mass in women. In addition, it helps recovery, reducing fatigue and the appearance of annoying stiffness.
Creatine
Creatine is a component produced naturally by the liver and kidney. this molecule is stored in muscle tissue along with phosphorus, serving as a source of quick energy against exercise. Supplementing the diet with creatine is beneficial for training.
Although it is true that it is consumed by men to increase muscle mass, its main function is to provide the tissue with an additional source of energy, in order to have a longer training time. It helps reduce the risk of loss of bone density, a process in which women are vulnerable.
Beta-alanine
Beta-alanine is a non-essential amino acid, that is, the body has the ability to produce it. However, in sports supplementation it helps to form, together with histidine, a different compound: carnosine.
Carnosine improves the resistance of the muscles, making training more effective. Doses should be low, since the presence of paresthesias has been described.
L-arginine
This other amino acid not only serves for the formation of proteins, but also is involved in the synthesis of nitric oxide, which is a powerful vasodilator. Nitric oxide, by expanding the diameter of the blood vessels, allows greater blood circulation.
some authors consider that L-arginine helps reduce the diameter of the waist, making it an attractive sports supplement for women. However, it should be used with caution, because vasodilation can lower blood pressure figures.
It should not be used by women receiving antihypertensive, antiplatelet treatment and those taking oral hypoglycemic agents.
Fish oil
Two fatty acids from fish are considered a good source of Omega 3: ecosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutritional supplements are beneficial for the overall health of women, since its daily consumption has been shown to serve as cardioprotectiveby lowering cholesterol values.
Calcium
This is a quintessential nutritional supplement for postmenopausal women. The mineral is not only part of the structure of bones and teeth, but is also essential for muscle contraction. Besides, decreases absorption of dietary fat.
Other useful sports supplements for women
There are other compounds that have also shown some beneficial effect for practicing sports, so they are considered useful for women to incorporate into their dietary supplement routine:
- The caffeinea molecule consumed quite frequently, has a stimulating effect that leads to better propagation of nerve signals, improving training performance.
- Vitamins C and Ewhich have an antioxidant effect, reducing free radicals caused by stress.
- Vitamin Dwhich when consumed together with calcium allows the intestinal absorption of said mineral.
- Irona microelement necessary for the formation of hemoglobin, so it can be indicated in women with vegetarian diets and heavy menstruation.
- citrullinea non-essential amino acid that could help improve physical performance, but should be consumed with caution because gastrointestinal discomfort is reported.
What are the goals that a woman seeks when training?
Not all women exercise for the same reason. And although the types of training are different, there are sports supplements that can help any woman obtain the desired results with exercise.
Lose weight
Many women seek to reduce body fat through sports. And some nutritional supplements help to achieve this goal, as long as a balanced diet is maintained.
Among these compounds are the following:
- Caffeine and its low-caffeine counterpart: green coffee extract, which decreases the absorption of carbohydrates from the diet.
- Capsaicin: a molecule extracted from pepper that helps the release of adrenaline.
- Conjugated linoleic acid (CLA): have demonstrated a fat-reducing effect, while increasing lean mass.
Increase lean mass
Some slim women seek to increase their body weight by building muscle. The same thing happens when trying to reduce the amount of fat in the body, while maintaining a similar body weight.
For these cases, the main sports supplements for women are the following:
- Protein powders: whey proteincasein and vegetable proteins.
- Branched Chain Amino Acids (BCAAs): They can complement a low-protein diet, helping to improve muscle strength.
- Creatine: consumed for a long time allows to improve the contractile capacity of the muscle, achieving longer and more effective workouts.
Improve fitness
On the other hand, there are women who practice some sports activity without a main purpose, but who generally want to improve the conditions in which your body is. For this, various nutritional supplements are available on the market:
- Multivitamins.
- Protein powders.
- Calcium and vitamin D.
Release stress and feel well-being
Finally, women who have performed physical activity at some point in their lives they know the feeling of well-being that you get after a good workout. Especially when you have been practicing it for some time. This occurs because physical activity stimulates the body’s release of endorphins.
When to take sports supplements?
As for the ideal time for a woman to consume a certain sports supplement, you have to have some considerations. Among them, the objective pursued with training, the type of supplement, the interaction of this substance with other molecules and the effect it produces on the body.
pre-workout
Among the appropriate sports supplements for women that are recommended to be consumed before training are the following:
- Whey protein.
- Beta-alanine.
- Creatine.
- BCAAs.
post workout
There are supplements that help recover the body after a training session. However, adequate rest after exercise is necessary to ensure such recovery.
Among the nutritional supplements to consume after training are the following:
- Whey protein.
- Vitamins C and E.
- B complex
- Casein.
- BCAAs.
ask a question
Reviewing the recommendations of the experts, it is possible to have a basic guide for the consumption of sports supplements by women. Nevertheless, It is vitally important to have professional advice, both for sports practice and for food and nutritional supplementation.
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