Female bodybuilding supplements can assist in performance and recovery, and offer a quick meal option as well. While most of a female bodybuilder's appearance is the result of intense weight training and cardiovascular exercise, proper diet and supplementation can also play a pivotal role in building muscle. Consult a doctor or dietitian for guidance regarding the use of supplements.
Glutamine
Glutamine is a semi-essential amino acid that may be required in cases of extreme stress such as injury, but can also be helpful for athletes and bodybuilders. The extreme weight training required for bodybuilding may deplete the muscles stores of glutamine and can therefore compromise immune system and muscular recovery. Taking 500 mg of glutamine two to three times per day can aid in the prevention of inadequate recovery. Glutamine should not be heated as this destroys the amino acid. Also, it should not be taken by individuals with liver disease, kidney disease or Reyes syndrome.
Multivitamin
Essential female bodybuilding supplements may also include a basic multivitamin. While taking mega doses of some vitamins and minerals can lead to toxicity, some female bodybuilders may become deficient in vitamins and minerals such as B vitamins found in processed, fortified foods -- these are often eliminated from the diet due to lack of satiety characteristics required for a calorie controlled diet. Also, deficiencies in vitamin A, vitamin C, vitamin D, and calcium may occur due to reduced intakes of fruits and dairy products. Vitamin deficiencies can lead to fatigue and reduced immunity. A basic multivitamin that includes roughly 50 to 100 percent of the estimated daily value can serve as a safety net for individuals concerned about deficiencies.
Creatine
During short phase goals of gaining muscle mass and strength for the female bodybuilder, creatine supplements may be a safe option once your doctor has approved it. Several studies support positive results in enhanced athletic performance. However, the time period of taking the supplement should be short -- anywhere from four to eight weeks in duration. Dosing recommendations start at approximately 20 g for the first four to seven days and down to 2 to 5 g thereafter. This supplement should be taken with plenty of water and should not be taken by pregnant or breast-feeding women as well as individuals taking prescription medications or who are diabetic.
Whey Protein
Whey protein provides a quick and convenient pre- or post-workout option for female bodybuilders. Whey protein can be taken as a shake pre-workout or mixed into oatmeal or even plain brown rice for a good combination of both protein and carbohydrates to assist in recovery post workout. The American Dietetics Association recommends strength athletes protein intake ranges from 1.2 to 1.7 g of protein per kilogram of body weight. It is critical to consume adequate amounts of protein -- roughly 20 to 30 g -- within one hour post workout to aid in muscle recovery and repair. Whey protein supplements are derived from milk and provide a highly bioavailable and convenient source of protein for the female bodybuilder.
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