Women of every age need to take post workout supplements for women. There is a different set of supplements to take when you lead a sedentary lifestyle and when you lead a fitness lifestyle. The question is what exactly do you want to get out of your workout and whether or not you want to maximize each and every workout. These days women are multi-taskers with so many different tasks on their plate. Whether you are able to eat a regular, balanced diet every day or are vegan or are over fifty will depend about which supplements are going to be recommended for you.
Remember that when you eat is just as important as what you eat. Post workout supplements is important because the body needs different nutrients depending on your activity at different times of the day. What you eat during, before and after your workout is important. When you consume the right post workout supplements, you improve your body’s overall recovery, performance and composition. Post workout nutrition increases protein synthesis, decreases protein breakdown and replenishes glycogen. If you are very active in the gym or follow a daily regimen, it is important to repair any damage caused by working out so that you get the most out of your lean muscle development
Beta Alanine
One important post workout supplement that helps in reducing muscle fatigue drastically and boosting the level of carnosine in your body is called beta-alanine. Carnosine works by preventing acid buildup in the body thus reducing muscle strain, corrosion and fatigue. This means that you can go through an especially intense workout in the gym and feel much less muscle fatigue overall.
Your body can only produce as much carnosine as you have beta-alanine. So when you take beta alanine in concentrated amounts, you allow your body extra room for producing more carnosine and to resist fatigue.
-Reduces muscle fatigue
-Boosts level of carnosine
-You will be able to do more than others post workout
Whey Protein Powder
A lot of people have opinions about whey protein powder. There are about a hundred different fitness influencers on Instagram with various raves and a thousand followers plus a hundred different opinions about this or that revolutionary brand is better. The truth of the matter is that there are different purposes served by different protein powders. There are some available for people who want to remain lean while building lean muscle mass. Others are full of calories and a lot more protein in grams because they are made for people who want to be Hulk-like in terms of bulk. The only thing you need to be sure of is that the powder you do finally get is whey protein. It’s a staple for anyone trying to build lean muscle. This goes whether you’re trying to do the bodybuilding thing or you are trying to sculpt your body with toned feminine muscle.
-Builds lean muscle mass
-Causes muscle protein synthesis aka muscle growth
-Tends to combat muscle soreness because it aids your body in recovery
Glutamine
Glutamine is an aminco acid that is naturally produced in the body. No matter how much stress you put your body under in a workout, glutamine helps in maintaining muscular mass. After your workout your levels of glutamine are depleted. It is necessary for you to get as much glutamine back after a workout as you can. Organically, you can get glutamine in beans, red meat, fish and nuts. Since you can’t run home and grill a steak after every workout, getting a good supplement of glutamine will do all the work for you in terms of getting your levels of glutamine back up.
-Maintains muscle mass regardless of fatigue
-You can workout with intensity and retain the muscles you have
-Naturally produced in the body in small amounts
Fish Oil
Almost everyone has heard about the benefits of fish oil. The thing is, not many people take them. The fact is that as a post workout supplements, the benefits of fish oil are real. There are extremely high amounts of Omega 3 in fish oil. Omega 3’s help ease the soreness of joints and muscles. For the post-workout recovery process, fish oil is vital. In fact, even for non-athletes that are wondering what to take at the end of the day, fish oil is great for heart health, blood circulation and your lungs. The anti-inflammatory benefits that fish oil gives you body means that your body won’t take too much of a hit from the stress you put it through. You will be able to work out harder and better and reap the benefits without your body going through inflammation.
-Anti-inflammatory
-Eases muscle and joint soreness
-Aids in lung andheart health
-Helps blood circulation
Branched Chain Amino Acids
Also known as BCAA, Branched Chain Amino Acids don’t just help you after a workout, but also during. Branched Chain Amino Acids are a mix of valine, isoleucine and leucine. These are necessary for muscle recovery and repair. The goal is to help in rapid muscle recovery after an intense workout. This means you spend less days with sore muscles and more time in the gym working out. Aside from repairing muscles, these amino acids provide energy to keep going and curb cortisol production. Cortisol prevents your body from building muscles and Branched Chain Amino Acids minimizes cortisol production. I suggest Optimum Nutrition BCAAs.
-Helps in muscle recovery
-Helps in muscle repair
-Curb cortisol production
-Tends to combat soreness in muscles
Creatine
Creatine naturally occurs in the body and boosts the production of adenosine triphosphate which helps the growth and repair of muscles under stress. You will find creatine in small doses when you eat eggs, fish and meat. Obviously it is better and more reparative when you take it as a post workout supplement in concentrated form. Results of course will vary from one person to another about how creatinine will work for you. Essentially, you get muscle repair and extra energy from this post workout supplement. It comes in the form of solids, liquid and powder.
-Comes in powder, liquid or solid form
-Helps in muscle repair under stress
-Helps in muscle growth post workout
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