Women have difficulty gaining muscle because of their natural hormonal makeup. According to "The Female Training Bible" by Katie Lobliner and Derek Charlebois, women's bodies make only a fraction of the muscle-building testosterone of a man. To make up for this, women must get their nutrition exactly right and take advantage of all the natural supplements available that encourage muscle building and decrease muscle breakdown.
Weight Gainers
Weight gainer shakes can help women to gain muscle because they provide convenient nutrition. Gaining muscle mass requires eating more frequent meals and more total calories, according to "Optimal Anabolics" by Jeff Anderson. Weight gainers contain high-quality proteins and carbohydrates like maltodextrin, which provide your muscles with the nutrients they need to grow. Take one to three weight gainer shakes per day, between meals. Weight gainers also make great post-workout shakes. If you cannot drink the whole serving in one sitting, then drink half a serving, wait 30 minutes and finish the other half.
Dextrose
Dextrose is a simple sugar, also known as glucose, and it can have a potent effect on muscle gains. Women, in particular, lack the high testosterone levels of a man, which promote muscle growth. However, insulin is also an anabolic, or muscle-building, hormone. To naturally boost your insulin levels post-workout, you can take 60 to 100 g of dextrose immediately after your workout, according to "The Carbo Rater" by Jordana Brown, in the Muscle & Fitness: The Ultimate Supplement Handbook. When insulin goes up, nutrients are driven into muscle cells to fuel repair and growth.
Creatine
Creatine makes an excellent partner to your post-workout nutritional shake. Taken with carbohydrates after a workout, creatine helps draw nutrients and water into muscle cells. Creatine allows muscle cells to recover more quickly and train harder due to its positive effect on energy production, according to "Natural Anabolics" by Jerry Brainum. Women can take three to 10 g daily, split between pre- and post-workout or upon waking in the morning on non-training days. Make sure to drink eight or more 16-oz glasses of water per day to avoid dehydration.
Beta-Alanine
Brainum acknowledges that beta-alanine is one of the most promising new supplements because it increases muscle levels of L-carnosine, which helps to buffer lactic acid buildup. This acidity inside muscles develops naturally as a side effect of intense training. Buffering its effects allows your muscles to continue training longer and harder. Moreover, taking beta-alanine with creatine has been shown to boost muscle mass and decrease body fat more than taking either supplement alone, according to Jim Stoppani in the Muscle & Fitness article "Supplements 101." Take 1.5 to three grams before your workouts and another serving after.
Branched-Chain Amino Acids
Amino acids are the building blocks of proteins, including the ones from which your muscles are made. L-Leucine, l-isoleucine and l-valine are three of the most important amino acids and they are described as having branched-chains because of their molecular structure. L-leucine itself can release muscle building insulin and trigger protein synthesis, according to Brainum. These special amino acids also blunt release of the stress hormone cortisol, which can really hold back women's muscular gains. Take five grams before, during and/or after your training session.
References
- Bodybuilding: "The Female Training Bible"; Katie Lobliner and Derek Charlebois
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Muscle & Fitness: The Ultimate Supplement Handbook"; "The Carbo Rater"; Jordana Brown, January 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Fitness: The Ultimate Supplement Handbook;" "Supplements 101"; Jim Stoppani, January 2010
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