Only 20 percent of women engage in resistance training two times a week or more. This tendency is unfortunate, as women have so much to gain from strength training.
Weight lifting is an effective way to burn fat and improve the overall appearance of your body. Meanwhile, it can reduce your risk for numerous diseases and help you avoid injury.
Of course, the right fitness supplements are the key to beginner strength training for women. When taken correctly, supplements can increase your performance in the gym and help you reach your goals faster.
We know that it can be confusing when you are just starting, so we created this supplement guide. Keep reading to decide which ones are right for you and your fitness goals!
Protein is essential for building and repairing muscle tissue. Most people can get their daily serving of protein by consuming whole foods such as meat, fish, legumes, nuts, and seeds.
Nevertheless, active people need to consume more protein, especially if they want to build lean muscle or lose fat while retaining strength. For this reason, many athletes drink protein shakes to fuel their muscles.
While there are dozens of protein supplements on the market, the two most popular forms are whey and casein. Both are milk proteins that contain all the essential amino acids.
The difference between these two proteins is the speed at which they digest.
Whey only takes about 20 minutes for your body to absorb, making it a great choice of protein before, during, or after a workout. Taking this type of protein ensures that you fuel your muscles quickly, helping them grow and repair.
On the other hand, casein is a slow-digesting protein. Thus, it isn’t the best choice for a pre or post-workout refuel.
Nevertheless, if you are looking for a protein supplement to help you stay fuller throughout the day, casein is a good choice. Many people like to use it before bed or fasting.
The best bet is to pair whey and casein after a workout. This way, you will ensure that your muscles will get a steady amount of amino acids, both short and long term.
Fish oil supplements a great source of Omega-3 fatty acids, which are essential for the following functions:
- Maintaining a healthy heart and brain
- Reducing inflammation
- Keeping joints healthy
- Increasing the body’s ability to burn fat
Most people cannot get the recommended 500 milligrams through whole foods alone, so supplements are essential. Be sure to consume them with food so that your body can absorb them better.
Since our body cannot produce Branched Chain Amino Acids, we need to eat them in the form of protein-rich foods or supplements.
Even if you are eating plenty of protein, you may wish to take a BCAA supplement while training. It will give you more energy and help you endure longer. Many people also find that their muscles recover faster when they take BCAAs, which allows them to work out more often.
If your focus is increasing muscle mass, you should consider adding BCAAs to your diet. Remember that the best time to take BCAA is before or after your workout, adding it to your protein shake.
Peptides are short amino acid chains essential to human life. They are responsible for producing hormones and promoting overall health. Peptides make almost all of our bodily functions possible.
While there are various types of peptide supplements for strength training, collagen peptides are the most demanded. Here are just some of the benefits of peptides:
- Reduce inflammation and repair tissues
- Build strong joints and ligaments
- Support a healthy gut
- Increase lean muscle mass
- Prevent bone loss
- Enhance performance during workouts
To build muscle, you should take peptides after your workout, which allow collagen to stimulate muscle growth.
Creatine is another naturally occurring amino-acid compound. It can help you increase your mass and becoming more defined. It also creates fast energy during a workout, helping you perform better at a higher intensity.
At times, creatine can cause women to bloat since water is stored in the muscles. The good thing is that the extra weight will come off quickly as soon as you stop taking it, and your body will be lean in a week or two.
Creatine is an excellent supplement for women in the bulking phase (trying to gain muscle) who don’t mind putting on a couple of pounds in the process. Make sure you take it with your protein shake after lifting weights.
Caffeine and Green Tea Extract
You are likely aware of the benefits caffeine can have on improving focus and energy levels. Yet, did you know that it can support muscle growth and increase fat loss during exercise?
When combined with green tea extract, it can increase the amount of fat that releases from your fat cells. At the same time, green tea extract can raise your body’s metabolic rate, helping you to burn more fat.
Thus, combining these two supplements ensures that the fat released by the caffeine will be burnt up and used as energy.
To optimize the effects of green tea extract and caffeine, take them about 30 minutes before working out.
We can’t always get the vitamins that we need from whole foods alone. Taking vitamins ensures that you always have the nutrients that you need.
While vitamins and minerals are essential for all individuals, they are especially vital for women working out in the gym. That’s because a deficiency in any of these essential micronutrients can cause you to feel sluggish and restrict your muscle growth.
Be sure to include the following vitamins in your diet:
- Vitamin D
- Vitamin B complex
- Vitamin C
Many individuals take these supplements separately, along with a multivitamin. No matter how you choose to take them, staying consistent is the key to avoiding deficiencies.
Beginner Strength Training for Women Made Easier
Beginner strength training for women is much easier when you understand what supplements you should be taking. But remember- if you are starting a new fitness routine, take it one step at a time to see what works for you.
You can begin with protein and gradually add in other compounds as you get the hang of your new health program. In the meantime, have fun and enjoy seeing your gains!
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