Women can use many of the same pre-workout supplements that men use. The only difference is that they may want to use slightly lower dosages of pre-workout supplements to accommodate the needs of their bodies. Add these pre-workout supplements to your program to speed up your weight loss and fitness results.
Creatine
Creatine helps the body make energy more efficiently in muscle cells. According to "Natural Anabolics," creatine is the number one natural supplement available on the market. Women can take 2 or 3 grams before workouts to improve muscle performance.
BCAAs
BCAAs or branched chain amino acids help muscles recover more quickly. They also give you more energy while you work out because of the fact that they metabolize directly in muscle tissue, according to "Homemade Supplement Secrets." Women can take 5 grams of BCAAs before working out.
L-Arginine
L-arginine causes the body to produce more NO or nitric oxide. According to "Natural Anabolics," this increases blood flow, delivering more needed nutrients to working muscles. Moreover, it may directly promote more fat burning in the body. Women should take two or three grams of L-arginine, or arginine alpha-ketoglutarate (a different chemical form of the same amino acid) 30 minutes before a workout.
Caffeine
Many commercially available pre-workout formulas contain caffeine. Not only does caffeine increase energy production in the body, it also decreases the perceived muscular pain that comes from intense training, according to "Homemade Supplement Secrets." Women can take 150 to 200 mg of caffeine 15 to 30 minutes before working out.
Beta-alanine
Beta-alanine converts to L-carnosine in muscle tissue. L-carnosine is an amino acid that buffers the lactic acid that forms when muscles contract. The burning sensation in your muscles when you approach fatigue comes from this effect. Therefore, taking beta-alanine allows you to train longer and harder by preventing muscle fatigue, according to "Natural Anabolics." Women can take 1.5 to 3 grams 30 to 45 minutes prior to exercise.
References
- "Natural Anabolics"; Jerry Brainum; 2006
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "Xtreme Lean"; Jonathan Lawson and Steve Holman
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