Women can take many of the same workout supplements that men use and they will not become "bulky." This is because women's bodies produce a very small amount of the muscle-building hormone testosterone, according to "The Female Training Bible." The right supplements will help you to gain metabolically active lean muscle and burn fat, faster than with diet and exercise alone. Add them to your program to achieve your fitness goals faster.
BCAAs
Branched-chain amino acids are some of the best workout supplements for women. According to "The Female Training Bible" women store carbohydrates as body fat more easily than men. However, if you eat too few carbs, you will have no energy for working out and burning calories. BCAAs act as a source of energy for muscles because they bypass the liver due to their unique molecular structure. In addition, they inhibit muscle loss, speed muscle recovery and trigger protein synthesis,. according to "Natural Anabolics." Take five grams of BCAAs pre- and post-workout.
L-Glutamine
Besides supporting immune function and intestinal health, L-glutamine also helps muscles recover faster, according to the February 2010 "Muscle & Performance" article "Good News on Glutamine," by Matthew Kadey. L-glutamine is the most abundant amino acid in your muscle tissue and can be depleted by up to 40 percent by a single training session. Moreover, L-glutamine naturally increases the body's production of the fat-burning substance human growth hormone (HGH). For women in particular, HGH is important for muscle recovery, since females have only a sixteenth of the testosterone produced by men. Take five to 10 grams daily, split between pre- and post-workout or before bed.
Caffeine
Caffeine is not for everyone because it can increase blood pressure, but it also has many benefits for athletes. As a central nervous system stimulant, caffeine increases focus and intensity during workouts. It also naturally revs up your metabolism and reduces perceived muscular pain, according to "Supplements 101," an article by Jim Stoppani from the January 2010 "Muscle & Fitness: The Ultimate Supplement Handbook." With more energy you can obviously train longer and harder.
"Homemade Supplement Secrets" author Jeff Anderson recommends caffeine because it works on a psychological level, helping you to get a better workout. Get 100 to 200 mg of caffeine or drink one to two cups of strong coffee before a workout.
Beta-Alanine
Beta-alanine is an amino acid that allows muscles to continue producing energy at a high rate even as they fatigue. If you have ever felt the "burn" from exercise, this is the result of lactic acid building up in muscle cells, which naturally occurs as a result of anaerobic respiration. Taking beta-alanine increases the amount of L-carnosine in muscle cells, buffering the lactic acid and allowing you to work longer and harder, according to "Supplements 101." Take 1.5 to 3 g of beta-alanine up to twice daily.
Creatine
Like beta-alanine, creatine targets energy production in muscle cells, but it works through a different pathway. Phosphocreatine is the substance your body uses to quickly make adenosine triphosphate (ATP), providing necessary fuel during resistance training, according to "Natural Anabolics." So taking creatine fills your muscles with more fuel for energy production. In addition, it draws water into muscles, so you must be sure to drink at least eight 16-oz glasses of water per day. Take 3 to 5 g of creatine per day.
References
- "Natural Anabolics"; Jerry Brainum; 2006
- BodyBuilding.com; "The Female Training Bible"; Katie Lobliner and Derek Charlebois
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani, January 2010
- Muscle & Performance; "Good News on Glutamine"; Matthew Kadey, February 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
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