What Women Need To Know About Body Building Supplements?
Women bodybuilding supplements – do you think we have written something wrong. No we haven’t. They do exist though a lot of myths are prevalent regarding the same. It is a myth that bodybuilding supplements make women bulkier. It must be understood here that a woman’s body is different from the man’s. So the results too received by consuming supplements are different. This should take away the stress from your mind. May be not in entirety. It still is capable of bringing some changes but those work in favor of women by enhancing their physical beauty.
Women need to be enlightened about the kind of supplements they can use and the impact of the same on their bodies. Read below to know more:
DHEA
It stands for Dehydroepiandrosterone and is one of the best bodybuilding supplement for women. It is secreted by the adrenal glands in both men and women and is the most widely circulating hormone in a human body. It also gets converted into testosterone and estrogen. DHEA supplements increase energy levels, strength, muscle mass and decrease fat. DHEA makes it possible by increasing testosterone and insulin like growth factor-1 levels (IGF-1) in women. As the production of these hormones is natural and not induced, the supplement is safe. Women must take 100mg DHEA every day with meals.
Iron
The metal combines with Red Blood Cells and facilitates oxygen transport to the different parts of the body. It is also a part of various proteins and enzymes. While training intensively, iron levels drop in a woman’s body. This can result in fatigue and a weak immune system. In a French study, it was found that women who took 80 mg iron supplement felt 50% reduction in fatigue. Exercise decreases iron consumption by the body, so make sure you take it either hours before or hours after the workout. Over dosage of the metal can cause iron toxicity, so do check with your doctor before gulping one.
Calcium
It is another bodybuilding supplement women must consume. As a core mineral needed for various important functions in the body, chief among them are bone health and muscle contraction. Women should not have it only for maintaining bones but for losing fats too. A research has found out the co-relation. According to it, if a woman takes a 500mg of calcium twice a day for three months, she will experience lesser bouts of fatigue, change in appetite and in depression too. But for consuming calcium, Vitamin D is important. Combine your calcium supplement with 500-2000 IU of Vitamin D.
Creatine
It is the most extensively studied bodybuilding supplement. It is safe for use by women. Though creatine is present in our bodies but a higher amount is needed for building muscles/increase energy. When taken in supplement form, it increases phosphocreatine for use by the muscles. This implies that more ADP is present in the body and it can be converted into ATP. More energy helps in gaining more lean muscle and strength. Take it for 2-6 weeks and then discontinue for the same period of time to see the results. You may start again for 2-12 weeks if you haven’t reached your goals. Take 2-5 mg twice – before and after the workout.
Arginine
Human body doesn’t produce it naturally but it is involved in various processes. The most useful function of arginine is raising nitric acid in the body. Nitric acid dilates blood vessels. Dilated blood vessels transport more fluids, more oxygen and more nutrients to the muscle tissues. This helps women in doing exercises with more energy and vigor. A study was presented at the annual meeting of the American College of Sports Medicine in 2008 on women athletes. According to it, those who took arginine supplements felt a reduction in body-fat and increased their lean muscle. Women can take 3-5 grams before breakfast, before sleeping and 30-45 minutes before working out.
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