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supplements for women

Pre Workout Supplements for Women

Equality is a beautiful thing, but not when it comes to pre-workout supplements. When it comes to working out, men and women are very different and their bodies have very different needs. Women don’t usually want something that is going to increase their hair growth, drop their voice, or shrink their bust, which are precisely what some supplements will do. For women there are a range of better pre-workout supplement options that are ideal.

1. Whey Protein

Whey protein is important for everyone, but it is especially useful for a woman’s body pre-workout. It will help increase blood flow and supply unbonded proteins that can be used to build lean muscle.

For a woman’s body, whey protein often takes the place of mass-building supplements like creatine. Creatine can cause severe water-retention as well as bloating, which no woman enjoys, while whey protein just improves energy levels for longer workouts rather than strenuous ones that add bulk.

2. EGCG (Epigallocatechin Gallate) and Caffeine

These two items should be used in conjunction for those that are looking to burn fat. EGCG comes from green tea extract and is one of the best things a woman can put into her body. The European Journal of Clinical Nutrition reports that it helps with fat oxidization so as you move you are shedding more weight.

EGCG to Combat the Jitters

The reason to combine EGCG with caffeine is to reduce the amount of caffeine you put in your body without sacrificing energy. When you combine approximately 300mg of EGCG with 200mg of caffeine you get a fat-burning energy boost that doesn’t have the same crash as taking caffeine alone. It also removes the caffeine jitters, so you won’t suddenly find your hands shaking halfway through a set.

3. Beta-Alanine

As you exercise your body produces hydrogen ions which raise the acidity in your muscles. The more acidic they become, the more tired and sore they are later. Taking Beta-Alanine can fight off these hydrogen ions.

The way Beta-Alanine works is through helping the body create more carnosine in your blood stream. Carnosine helps clean out hydrogen ions so by making more of it, your muscles won’t tire as quickly and won’t be nearly as sore down the line. This means longer workouts with higher intensity and less recovery time. Check out the video below for more information.

4. Calcium

Women suffer greatly from exercise-induced calcium loss. The harder you train, the worse this can become, which means taking a calcium supplement is of dire importance both in the short and long terms.

By taking it immediately before a workout your body has more calcium to help rebuild your bones as some is being used to keep your body in action. This will improve your overall bone density so that even over time you won’t suffer nearly as much calcium loss.

The true benefits of this will come up much later in life when the dreaded menopause beast looms large on the horizon and your risk of osteoporosis increases.

5. Iron

iron supplementsThe University of Texas did a study of some of the most impressive female athletes in the world. What they discovered that was even though these women were otherwise in peak physical condition, they were iron deficient.

Iron is imperative in moving oxygen to the muscles and to the brain. Anyone that doesn’t have sufficient iron will suffer from lethargy, moodiness, increased injuries, lower cognitive function, and loss of interest in exercise. These become especially pronounced in women who typically consume less meat and therefore less iron than men.

A study done by the U.S. Army found that female recruits who took iron supplements not only performed better athletically, they also had more energy and improved test scores showing it makes you stronger and smarter. You can’t lose.

What to Avoid

The biggest thing to avoid for most women is creatine. The reason for this is creatine builds muscle by working with testosterone. Since women don’t produce as much testosterone as men, they don’t get nearly as many benefits from creatine. Oh, but they do get almost all of the side effects, so there’s that bonus.

Women should also avoid D-Aspartic Acid, Tribulus Terristris, and anything else that claims it will help increase your testosterone levels. Even if your intent is to gain muscle mass, the effects on mood and hormonal composition can be dangerous.

Word to the Wise

Before you take any supplement or pre-workout protein drink, check the label. Even if they claim to be “correctly balanced for a woman” the company has often just slapped a pink label on a supplement meant for a man.

supplements for muscle building and weight loss

Pre-Workout Supplements for Weight Loss vs. Muscle Building

Pre-workout supplements are a popular choice among weight lifters and among those who are trying to lose weight. The purpose of these supplements is to improve workouts and help attain the best results. There are two main kinds of pre-workout supplements: weight-loss supplements and muscle-building supplements.

The following are some of the benefits from using such supplements:

  • Increased strength and endurance;
  • Faster metabolic rate;
  • Enhanced energy and focus;
  • Overall better performance.

Before one decides to use any pre-workout supplements, pre-workout nutrition ought to be considered. Carbohydrates are essential as they are your body’s fuel source. It is recommended that you eat your carbs before your workout so that they can be utilized as fuel in your body. Protein is another must-have food.

Supplements for Weight Loss

Creatine for Weight Loss

Supplementing with creatine increases the body’s creatine stores which results in an increased level of phosphocreatine that in turn helps regenerate muscles’ energy source, ATP. According to a study conducted on 17 subjects, a dosage of 5g of creatine produced an increase in the total creatine content of the muscles. Recommended dosage is 3g per day.

Caffeine for Weight Loss

Caffeine is one of the most popular pre-workout supplements for weight loss. Caffeine can be obtained from coffee, tea, chocolate, or through energy drinks. This very popular supplement works by inhibiting the enzyme that blocks degradation of cAMP therefore allowing energy levels to remain high for extended periods of time. A study on the efficacy of caffeine in increased exercise performance showed increased performance after an intake of caffeine before workout. Typical dosage rages from 100-200 mg.

Glutamine:

As you work-out, the levels of glutamine in the body falls and using this as a pre-workout supplement can help delay fatigue during workout by producing more energy and reducing muscle fatigue.

Supplements for Muscle Building

Arginine:

This is a very popular pre-workout supplement for weight lifters because it allows more blood to flow to the muscles by dilating vessels and thereby allowing more nutrients to be absorbed. Results of a study on the effect arginine as a supplement 10 minutes before work-outs showed enhanced performance during workouts. Recommended dosage before a workout is 2-3g.

Citrulline Malate:

Supplementation with Citrulline Malate can increase the levels of arginine which is necessary after an intense workout. Breakdown of amino acids and increased levels of ammonia cause a reduction in arginine levels. Studies show that aerobic energy production is also promoted because of the muscle metabolism promoted by citrulline malate.

Tyrosine:

This supplement helps improve perceived level of fatigue and cognitive and physical performance during stressful conditions. It increases mental alertness and the ability to concentrate which can help one perform more strenuous workouts. Doses of 500 to 1000mg per day before workouts are recommended.

Whether or not to take pre-workout supplements will be totally up to you and will greatly depend on how you feel during your workout when you are taking these supplements.