Recommended Supplements For Female Athletes

Female athletes demand a lot from their bodies on a daily basis. Many supplements are available that can help women stay healthy while training hard. Talk to your doctor before taking new supplements, as some may interact with certain medications.

Stay Healthy

Female athletes typically train for hours every week to prepare for races and competitions. While a regular exercise program can boost immunity, intense training sessions exceeding 90 minutes can make athletes more susceptible to germs. To keep your immune system strong during training, increase your intake of vitamin C, a natural immune booster that also aids in muscle recovery, and consider supplementing with branched-chain amino acids. In a 2002 study performed at the Institute of Biomedical Sciences and published through the National Center for Biotechnology Information, triathlons and marathon runners were given either a branched-chain amino acid supplement or a placebo prior to completing an Olympic triathlon or an 18.6-mile run, respectively. Athletes given the amino acid supplement had a greater immune response post-workout, which can translate to less workouts missed due to illness.

Feel Great

Women who engage in intense or long-duration exercise require more dietary iron than less active women. Insufficient iron intake can cause fatigue, decreased athletic performance and muscle soreness. A 2009 study published in the "American Journal of Clinical Nutrition" assessed the iron levels of 171 female soldiers entering basic training, 37 percent of whom were found to be iron deficient. Women who took a daily supplement providing 100 mg iron over the course of eight weeks improved their two-mile time trial by one minute and 50 seconds. Very active women should aim for 18 to 33 mg of iron per day either from food sources or supplements, with vegetarian athletes consuming closer to 33 mg. To boost iron absorption, take iron with vitamin C.

Be Strong

One of the most common injuries female athletes encounter is the dreaded stress fracture. Stress fractures are overuse injuries that result when small cracks form in bones, typically in the lower legs and feet. Fortunately, female athletes can decrease their risk for stress fractures through adequate calcium consumption. A 2007 study performed at Creighton University over the course of eight weeks found that females supplementing daily with 2,000 mg of calcium and 800 mg of vitamin D reduced their risk of stress fractures by 27 percent. Calcium is best absorbed when taken with vitamin D and in a maximum of 500 mg per dose.

Perform Better

If you're seeking a boost to set a personal record at your next race, look no further than your morning cup of coffee. Not only does caffeine increase energy, it also helps the body use fat rather than glycogen as fuel during physical activity. According to Dr. Mark Tarnopolsky of McMaster University in Canada, caffeine releases calcium stored in muscles, thus increasing muscles' ability to work longer at a faster pace. Women athletes may be especially interested in caffeine for its metabolism-boosting effects. Athletes don't need to drink cup after cup of coffee for a performance edge: About 12 to 16 oz. of coffee or one typical caffeine pill can help you reach your goals on race day.