A good training regime is the only sure way to get a lean body and build your muscles. However, you might need an extra edge to burn more fat and gain perfectly lean muscles faster. Most bodybuilders use supplements to help muscle growth and amplify the effects of their training. But with so many supplements on the market, how do you know which supplements to choose?
Importance of Supplements for Women’s Bodybuilding
Do you have a women’s bikini workout plan you are following to get your body toned and in shape, or are those women’s leg workout bodybuilding exercises taking a toll on you? Bodybuilding demands continuous progressive resistance training to increase your muscles.
It involves various components, with the main one being the strength training program. This program offers the muscles the stimulus they need to grow. Muscle groups like the calves and hamstrings are targeted through strength training.
Testosterone is an essential hormone in bodybuilding. Sadly, women have lower testosterone levels than men so they have more of a limited muscle-building capability. Thus, as a woman, taking supplements is essential in your bodybuilding journey.
Here is how supplements help with bodybuilding:
They Help With Fat Loss
You cannot build lean muscles on fat. So, trimming extra fat is the first step toward developing lean muscles. Supplements like creatine help boost your metabolism, shedding off excess fat. Some supplements help boost your endurance levels and increase your immunity, while others contain amino acids to help build muscle faster. So, if you are yet to begin your bodybuilding routine, start today by shopping for supplements. They offer easy and effective ways to lose fat and build muscle quickly.
Boost Your Energy
As a beginner in bodybuilding, you should expect to be performing intense workouts. Sometimes, you will be doing more lifting than you may be accustomed to during your workouts, which can raise the chance of muscle injury. Thus, you might find it hard to make any progress as the muscles repair.
Taking supplements to help boost metabolism helps you maintain a high energy level, giving you the endurance and energy you need to exercise frequently. Supplements help improve performance during your bodybuilding workouts.
Get those Lean Muscles You Desire
You can promote muscle growth and development by using bodybuilding supplements.
For example, protein supplements offer a natural way to increase your protein levels and improve muscle growth. Protein is an essential nutrient for muscle development since it increases your body’s ability to build muscle strength and mass. Protein also helps repair your muscles after a workout, which is essential for your bodybuilding regimen. Protein supplements can also ensure you meet the needed amount of protein intake necessary for your body for the day. Additionally, most supplements contain other nutrients to help your muscles grow.
Better Overall Health
Besides supplying your muscles with the required nutrients and ensuring they repair well, supplements also improve your overall health. They can make your body stronger, increasing your ability to withstand intense workout routines.
Supplements can also help boost our immune system. They can make your skin appear younger and increase the growth rate of lean tissue. Some minerals also help improve metabolism and regulate blood pressure, ensuring a healthy you.
Best Supplements for Women Bodybuilders
Here is a list of the best supplements you might need an as a female bodybuilder:
It is an essential supplement since it is digested into amino acids, making muscle fibers. There are different sources of protein supplements like whey, casein, pea protein, etc. Soy, whey, egg, and casein protein powders contain other amino acids, while brown rice and pea protein powders have fewer amino acids. So, when shopping for protein supplements, consider a blend that offers different amino acids.
Whey is easily digestible and swiftly sends its amino acids to the muscle tissues. Sometimes, taking whole-food proteins can take longer to digest. Whey protein contains peptides that increase blood flow to your muscles, ensuring the muscles receive enough nutrients, oxygen, and hormones when they need it.
It is slower to digest, and thus, it provides a steady flow of amino acids over several hours. Therefore, you should take it before bed when your body is about to stay for several hours without food.
Not only does magnesium reduce blood pressure and insulin sensitivity, but it also increases muscle oxygenation when exercising. Sadly, most people are deficient in magnesium. Magnesium supplements are essential before or after a workout.
Nitric Oxide (N.O) Boosters
Nitric oxide is a supplement that relaxes muscles with blood vessels. Therefore, it helps them increase in diameter, thus, allowing more blood flow through. Since blood carries nutrients like amino acids, glucose, and fat, taking N.O boosters ensures more oxygen and nutrients reach your muscles. Thus, supporting better energy production.
Nitric oxide ensures you can train hard for an extended period and guarantees better recovery after workouts. N.O boosters also support lipolysis, allowing the body’s fat cells to be burnt and used as fuel.
Creatine monohydrate helps increase anaerobic endurance and power output. It can be micronized into a fine powder that dissolves effectively, making it easy on your digestive system. Here is a guide to help you understand your creatine supplements.
Some adaptogens like cordyceps or Rhodiola rosea improve cognitive function and decrease fatigue. Thus, they are an ideal pre-workout supplement option, for example. Rhodiola rosea decreases lactate production, perceived exertion, and muscle damage. Cordyceps, on the other hand, increase the lactate threshold. Adaptogen is effective for muscle building, although it is best taken in a small dosage.
It consists of three amino acids that share a branch’s molecular structure- isoleucine, valine, and leucine. BCAAs have a unique structure that offers physique benefits. They help increase the duration of your workout and can be burned as fuel. They also help prevent exercise-induced muscle fatigue. BCAAs also help create new muscle tissue as the building block and builder. Leucine helps with protein synthesis, boosting muscle growth.
High GI Carbohydrates
Most people fear fast-digesting carbohydrates. However, they can be important when engaging in intense exercises. High glycemic index carbohydrates spike insulin levels and blood sugar, improving blood flow. Therefore, you should only take these supplements when exercising.
It is a non-essential amino acid that increases muscle carnosine concentration. It also helps delay muscle fatigue as it buffers lactic acid. On consumption, beta-alanine meets histidine, another amino acid, to boost muscle growth. However, you should only consume it in small amounts as it may cause a prickling sensation.
What to Consider When Choosing Bodybuilding Supplements for Women
The best supplement for you will depend on various factors. Here are some factors to consider to ensure you choose the best supplement for you:
When is your fitness goal? Are you following a women’s bikini workout plan for the summer, or do you want to compete in an upcoming fitness women’s bikini competition? When you focus on your goal, you get a clear objective. There are different bodybuilding supplements, and each supplement can give you a different result. So, knowing what results you want from your training makes it easy to find a supplement that aligns with your goal.
Type of Supplement You Need
There are different types of supplements. For example, if you need a protein supplement, do you need whey or casein protein? You can choose to get whey protein because it is easily absorbed. But whey protein can either be a whey concentrate, whey isolate, or whey hydrolysate. You can read about the different types of protein supplements and how they compare. So, identify the exact supplement you need.
Numerous supplements claim to be best for beginner’s bodybuilding for women. However, the supplement market is not fully regulated. So, you might run into some brands which may not be as healthy for you. Always do your research on the brand and the supplement’s components to know what you are taking. Reputable brands will add clear labels on the products, including nutritional facts and dosage. If possible, consult your trainer or physician before taking a new supplement.
You wouldn’t want to spend a considerable share of your income on supplements, especially if you are on a budget. So, compare the gains of the supplement to the cost. For example, whey protein, isolate whey to be specific, is more expensive. However, you get higher protein for every gram you consume. Therefore, make your comparison to get the best value for your money.
The supplement market is unfairly regulated. So, it is up to you as the buyer to do your research and make a good choice. Although tempting, don’t fall for exaggerated claims associated with supplement benefits. Instead, choose a reliable and reputable supplement brand known for legal supplements. Choose a company that has been in the market for a long time and with considerable positive reviews from users.
As a bodybuilder, you will train tirelessly and work hard to sculpt your body into the perfect form. While exercising regularly and watching your diet is one way to reach your goal, you might need to help your body create some protein, vitamins, and minerals. Bodybuilding supplements could be the push you need to achieve your bodybuilding goal faster and efficiently. However, remember the market is largely unregulated. So, you need to do proper research before trying new supplements. Go through our factors to consider ensuring you use the best supplement.
When considering the best supplement for your goal, you should realize that you should take these supplements in moderation, similar to everything else you eat. Pay attention to the recommended dosage and adhere to eating. Irrespective of how healthy the supplements are, excessive consumption can be detrimental in the long run. Always check with your doctor before buying any supplements, especially if you have any medical conditions.