10 Best Supplements for Women
The 3 key elements to improving your health and fitness is regular exercise, a healthy nutritional plan and rest. In saying that Supplements can give you that extra 5-10% edge to gain lean muscle and burn fat.
Below is a list of the 10 best recommended supplements and their benefits.
- Protein Supplement
There are many different protein supplements on the market. The most common and cost effective of which is ‘Whey’. Once in the body, it breaks down quickly, sending its aminos to your muscles thereby increase your lean muscle. This is most beneficial around certain times of the day ie First thing in the morning, before and after workouts. The recommended serving size is around 20-30g.
Whey is also available as Hydrolysed Isolate which increases the speed and efficiency of digestion. There are many forms of protein included plant based which is increasing in popularity.
A multivitamin complex fills in the nutritional gaps in your diet. And, although we suggest additional supplements below you should still take a standard multivitamin. It may also help support against vitamin loss after exercise. Being deficient in these micronutrients can lead to low energy levels. It’s also recommended to buy from a higher quality brand due to the ingredients used.
- Pre-workout Supplement
Taking a pre-workout supplement perks you up, improves focus and can help with muscle strength and intensity during workouts. The most common and cost-effective stimulant is Caffeine. Trying N.O (Nitric Oxide) boosters is another option as it relaxes the muscles that control blood vessels, allowing more blood to flow through to muscles. Blood carries oxygen, nutrients and amino acids, more of these helps support better energy production. So you can train harder, longer and have better recovery. Take one suggested serving about 30-60 minutes before workouts.
- Fish Oil (Omega 3)
Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It may help support overall health and it has been found to turn on genes that stimulate fat burning.
- Vitamin D
Known as the ‘sunshine’ vitamin. There are many benefits associated with Vit D including greater muscle strength. It may also help support fat loss, especially when taken with calcium. It is recommended to take 2,000 units of vitamin D per day
- Green Tea Extract
Green Tea blocks an enzyme that normally breaks down norepinephrine, related to adrenaline, thereby increasing metabolic rate and fat burning. It has also been suggested that Green Tea extract could help support enhanced muscle recovery after intense workouts. It is recommended to take about 500 mg of green tea extract 2-3 times daily.
- Vitamin B Complex
A series of essential vitamins. Vit B is critical in helping your body extract energy from the nutrients you eat and help get oxygen to muscle tissue. That’s great if you are feeling rundown and lacking energy. Look out for a vit B complex that provides around 100 mg of most of the B vitamins, including Thiamin (B1), Riboflavin (B2), Pyridoxine (B6), Biotin (B7) Folic Acid (B9), cobalamin (B12)
- Vitamin C
Feeling ill? Vitamin C has been suggested to help support your immune system. It’s a powerful antioxidant that is also involved in the synthesis of collagen, hormones and amino acids. It destroys free radicals created from exercise, that break down NO. This means increased muscle endurance and lean muscle growth. Recommended serving suggestion is 1,000 mg a day.
The structure of BCAA’s gives them certain physique benefits. BCAAs may help increase the length of your workouts and reduce muscle fatigue. It’s also involved in the creation of new muscle tissue, both as the building blocks and as the builder. Some amino acids may help improve mood and sleep.
Probiotics are the new frontier for many conditions, including irritable bowel. They also may help improve digestion, heart health, bone health and mood. Probiotic supplementation can be especially helpful with its anti-inflammatory effect and can help with menopause when estragon production slows.