Pre-workout Supplements for Women

4th February 2019
Read along to discover more about the four main pre-workout supplements that are available for female athletes.

A pre-workout supplement is a product that’s consumed shortly before commencing exercise. It helps to optimize physical performance, improve energy, strength, and endurance. There are many pre-workout supplements available for women.

Firstly, it’s important to maintain a balanced and healthy diet and to stay informed about the pre-workout supplements you decide to choose. It’s never advisable to replace meals with supplements.

Protein powders and their benefits

Protein powder provides the following benefits:

  • Daily intakes of protein powder will provide many benefitsIt helps muscular regeneration after intense exercise.
  • Protein stimulates the immune system, allowing it to generate new tissue. It’s a good idea for people with serious health issues to incorporate protein powder in their diets.
  • A diet that is rich in protein makes it easier to recover muscle tone, this results in firmer and healthier skin.
  • Protein has regenerative effects on hair and nails. Low protein intake can often be associated with brittle nails and thin hair.
protein shake

Protein powder comes from several different sources. It usually contains nine important amino acids. The most popular powdered proteins are made from soy, egg whites, casein or whey protein.

Whey protein is very well known and it’s available in both concentrate and isolate forms. It’s free from artificial sweeteners and is ideal for women who are lactose intolerant. It’s also ideal for women who choose to maintain a diet that’s low in both carbohydrates and fats.

Protein powder is especially effective when it comes to the reduction of abdominal fat.

BCAAS (Branched Chain Amino Acids)

Do you know what BCAAs are?

  • Branched Chain Amino Acids comprise valine, isoleucine, and leucine. They stimulate the synthesis of muscle protein. They also favor metabolic processes which allow the body to produce new muscles.
  • Women who take pre-workout amino acid supplements are able to perform better during intense physical exercise. It reduces the amount of serotonin produced in the body which causes fatigue and muscle pain.
  • During training the body breaks down muscle fibers to use amino acids as fuel. Branched Chain Amino Acids prevents this breakdown from occurring and is great for strength training.

Multivitamins

In most cases, a healthy balanced diet which includes vegetables, fruits, lean meats, and beans is enough to obtain the necessary nutrients, minerals, and vitamins that the body needs.

vitamins

Multivitamins are essential when it comes to intense training. Keep in mind that vitamin deficiencies can weaken the immune system. In some cases, a specific daily supplement program is required to replenish the body and to prepare it for maximum performance.

Vitamins are indispensable for athletes who perform frequent physical activity. They are one of the best pre-workout supplements that exist.

Creatine

Creatine is a natural chemical compound that’s produced by the body and plays a regulatory role when it comes to heart and brain functions. Produced in the liver, creatine provides us with the energy we require for daily activities.

Creatine supplements for women help burn fat and prevent the loss of muscle mass. Creatine helps to burn fat cells stored in the body by increasing the body’s metabolism.

Found naturally in meat, this effective, active element is very important for building muscles. It’s advisable to take this supplement unless you believe that you consume enough meat.

Keep in mind however that creatine can cause fluid retention in women. This is a temporary effect and it usually occurs when stopping or decreasing creatine doses.

When you decide to start a supplement intake program, make sure that all of the supplements you ingest are healthy and safe. It’s important to stay informed about the characteristics of each and every supplement. Look for options that suit your specific needs and avoid products that contain steroids.

 

Wolfe, R. R. (2017). Branched Chain Amino Acids and Muscle Protein Synthesis in Humans: Myth or Reality? Journal of the International Society of Sports Nutrition. https://doi.org/10.1186/s12970-017-0184-9