Top 3 Supplements For Women
There is a plethora of sports nutrition supplementation advice for men, however when it comes to women’s health most women steer away from advanced supplementation due to lack of knowledge on what is best for them. Sports nutrition supplements for women should not be guided by the clerk at your local GNC, but should be selected after careful and guided research. There are several great products on the market that, when used properly, can have a significant impact on your training and ultimately your physique. Check out the top 3 products recommended to support womens physique goals.
1.) Micellar Casein- The protein naturally found in cow’s milk is 80% Casein and 20% Whey. Micellar Casein is a specific type provides extended protein absorption over the course of hours as opposed to whey which is rapidly absorbed within 30 minutes post-consumption. This occurs due to the formation of micelles, a thick gel-like substance, in your stomach that releases the amino acids in protein into your system at a slower rate. What most people don’t know is that this ingredient is relatively low in fat with only 2-4grams per serving and can be consumed as a mid-meal snack to keep hunger cravings at bay. All this and it fuels the body with amino acids and supports the building of lean muscle mass, which ultimately supports overall fat loss.
2.) Whey- This foundational ingredient of the sports nutrition industry is here to stay. For those counting their macronutrients, the highest quality whey is Whey Protein Isolate. This ingredient is 90% protein with virtually zero carbs or fat as they have all been removed during a process called ultrafiltration. Once considered a useless byproduct during chess manufacturing, this highly biological protein provides rapid absorption which is excellent for post-workout consumption to rebuild and repair muscle tissue. Most products containing this ingredient boast 20-25grams of protein per serving with little to no fat or carbs at slightly over 100 calories per serving, this ingredient is one of the most efficient ways to build lean and tight muscle.
3.) Pre-workout- Even if you aren’t training for a Cross fit competition, pre-workouts are great for both athletes and amateur fitness enthusiasts. Designed to be taken 15-30 minutes before a workout, these products provide a boost to the central nervous system providing a boost of energy and mental focus. In addition, pre-workout supplements provide targeted blends of amino acids and ergogenic aids that boost endurance by buffering lactic acid build up that occurs when muscles become fatigued. If you want strong, tight, curvy yet feminine muscles, weight training is the way to go. If you want to get more gains from your workouts and don’t go to the gym to look cute and mess around, then you need a pre-workout supplement in your gym bag. Consult with a physician prior to use and thoroughly read the product label if you are particularly sensitive to stimulants.
Get fit, have fun, and enjoy!
Christine Hronec is the Owner and food scientist of Gauge Girl Training LLC, an online meal planning, training, and coaching service; and also the owner of Gauge Life LLC, a dietary supplement based out of Philadelphia.