Best Supplements for Women

You know the saying, diamonds are a girls best friend? It’s wrong, it really should be supplements are a girl’s best friend since they will keep her lifting heavy longer, help her repair her muscles, and help restore any diet deficiencies. Want to know more about which supplements should be in your gym bag? Read on.

Protein

Sometimes women shy away from Whey Protein because they think it is only necessary for those that are serious about building muscle, i.e. bodybuilders. There is absolutely nothing to shy away from with protein though, as it really is just a way to get quick protein with a low carb and fat intake. There is nothing really “magical” about whey, unless you consider being able to shake up powder in a bottle and drank it, magical. In a study documented by Will Brink, it is proven that a whey protein meal assisted in the increase of muscle mass and decrease of body fat, which means that adding whey protein to your diet can assist with weight loss and muscle growth. There are a ton of whey proteins on the market, so trial and error (and research) can help you figure out which one is best for you.  source: LifeExtensionOrg

Our personal recommendation: Dymatize Iso-100 Whey

Dymatize Iso-100
Dymatize Iso-100

Green Tea Extract

So there are a ton of benefits to using Green Tea Extract in your diet, but one of the biggest that any weightlifter or competitor is aware of is Green Tea’s ability to help you lose weight. Green Tea Extract increased your energy expenditure while having an effect on fat oxidization. Trust me, it isn’t just the caffeine in the GTE that makes a difference, GTE is the real stuff in assisting anyone looking to lose weight. Source: lef.org

Our personal recommendation: BodyBuilding.com Green Tea Extract

bb.com green tea extract
bb.com green tea extract

Iron

Iron is a necessary supplement for anyone training because it transports oxygen through the body. For people who train heavily, iron deficiency can lead to slower muscle recovery, longer periods of muscle and joint inflammation, and impaired performance. While everyone can benefit from Iron supplements, Iron is especially crucial for female athletes since we are more prone to iron deficiency (dang monthly lady time!). When stacking up your daily vitamins, this is one you should never skip over. Source: DSM.com
Our personal recommendation: NOW Iron Complex

NOW Iron Complex
NOW Iron Complex

BCAA

There are a lot of people who have heard about Branched-Chained Amino Acids, but aren’t very aware of what they are. Composed of isoleucine, leucine and valine, these are amino acids that the body can’t absorb through protein synthesis and need to be ingested through your diet. How do BCAA’s help the female athlete? Studies show that supplementation with BCAA’s increase protein synthesis, aides in recovery from intense training, focus, and mental function. While I’m not saying that women aren’t as great as man, I am saying that there are certain functions that we need more assistance with when it comes to hormonal balances. BCAA’s do just that and then some. Plus, anything that keeps you training harder for longer is a must. Source: FitnessRX Women
Our personal recommendation: HIT Muscle Matrix BCAA Blend

HIT BCAA Blend
HIT BCAA Blend

MultiVitamins:

The reason for this being on the list is a no brainer, but let me explain anyways…We are all aware of the fact that our foods have a ton of chemicals in them, which is why we are big advocates for eating clean. When you eat super clean, and for many, eat to lose body fat, you sometimes end up cutting out vitamins and minerals that your body actually needs. Hence the multivitamin. By including this in your diet, you can rest assured that you’re giving your body everything it needs to restore blood and oxygen to tired muscles, receive Vitamin D, A, and every other letter in the alphabet so it functions properly, and you can feel restored every day. Don’t take my word for it, try going without essential vitamins and see how you feel. After a while, it won’t be pretty. Source: Medscape.com
Our personal recommendation: Optimum Nutrition Women’s Multivitamin

Optimum Nutrition Women's Multi
Optimum Nutrition Women’s Multi

Glutamine

Glutamine is one of those amino acids that while your body creates it, you will want to supplement your diet with it to further ensure a healthy body. Glutamine works to help keep your immune system and digestive tract intact. For people who train intensely and for endurance athletes, Glutamine supplementation is necessary since intense trainers tear away at their immune system, meaning that high intensity athletes can be more susceptible to colds and infections. While that seems backwards (everyone tells you are less sick the healthier you get), keep in mind that this is for those who train heavily. People who are endurance athletes, those who train every single day, those competiting. When you put your body through the amount of wear and tear that many of us do, you sort of expect your body to react in a way that screams, “Get me some reinforcements!” Glutamine is Plan B when Plan A needs to take a rest. Don’t get sick, get Glutamine. Source: NYU Langone
Our personal recommendation: RSP Glutamine

rsp glutamine
rsp glutamine

Creatine

A ton of people think Creatine is solely for those trying to get huge and so they steer clear. Women’s usage of Creatine is a widely talked about topic because so many female athletes are unsure of using it. The reality is that Creatine is a true supplement for gaining muscle mass, and is great for women! While it causes bloating, research shows that since women have naturally higher levels of Creatin already in our bodies, we receive all of the benefits of it (increase energy expenditure, increased muscle mass) without the negatives (increased body fat). We actually are able to burn more fat while using Creatine than men can. Creatine works by converting into ATP which converts into energy, meaning that you can do those extra 5 reps that you weren’t able to last week. More reps equals more muscle definition. While also equaling more body fat loss. Sounds like a win-win supplement to me! Source: Oxygen Magazine
Our personal recommendation: Cellucor COR-Performance Creatine

cellucor creatine
cellucor creatine

Fish Oils

You’re not the only one wondering about the need for Fish Oil supplements. Once I tell you why you need it though, you will immediately go buy some. Fish Oil supplements are a great source of Omega-3 Fatty Acids. Omega-3’s help with increased blood flow, reduce muscle and joint inflammation, and help with digestion. If you don’t realize by now, the amount of impact you put on your body means that you need to supplement correctly to help alleviate those pains and assist in your body’s repair. Increased blood flow means that your muscles will recover faster and will grow faster as well. And if you’re on a specific diet, being able to aid your digestion means that your body can absorb as much as it can from the clean food you’re putting in to it. Don’t be fooled by the fact that other supplements are able to assist some with these functions…Fish Oil is the real deal and a necessity. Source: CrossFit Impulse
Our personal recommendation: Optimum Nutrition Fish Oil

Optimum Nutrition Fish Oil
Optimum Nutrition Fish Oil

Magnesium

Magnesium is one of those supplements that you never thought about taking. Mag can be taken to help treat a ton of symptoms and issues ranging from PMS to high blood pressure to ADHD. Funny tidbit, when women crave chocolate during “that time”, it is often because in reality women need increased magnesium in their diet. Since it helps with the aches, inability to really focus, and headaches. Sound familiar? Other than helping quail your PMS, Magnesium should be supplemented for the most obvious reason of all: keeping your bones strong and healthy. Women tend to run into Magnesium deficiency earlier than men, so supplementing it into your diet when you’re an intense athlete is a sure bet. Source: Web M.D.
Our personal recommendation: NOW Magnesium Caps

NOW Magnesium
NOW Magnesium

Coenzyme Q10

There are still a lot of you out there that have no clue what Coenzyme Q10 even is, let alone feel uncertain whether you want to include it in your diet or not. Coenzyme Q10 is something your body makes, it is in each cell, but is a suggested supplement because of what it does for you body. Coenzyme Q10 is used in the body for energy and maintenance and studies show that when someone uses the Coenzyme Q10 supplement, there is greater muscle concentration and it takes longer for the muscles and body to fatigue. That translates into longer training sessions and better body maintenance from within. Source: JISSN
Our personal recommendation: Betancourt CoQ10

betancourt coenzyme
betancourt coenzyme