Bodybuilding has long been considered a strictly masculine activity. It is assumed that only men are interested in hitting the gym and running wild with the weights to gain some impressive mass on their stout bodies.
The fact that women too can master the art of bodybuilding is often disregarded and neglected.
The reality of the situation is that muscles are not just for men, women too can be wildly passionate about them.
Sure, you may not get to see a lot of female Arnold Schwarzeneggers in your local gym. But you will definitely come across countless women who are getting their bodybuilding game on point to develop a physique as remarkable as that of Ronda Rousey’s.
To improve the efficiency and effectiveness of their workout, women require specific bodybuilding supplements.
It is worth noting that the women’s bodybuilding supplement needs are quite different from those of men.
For all those tough, hard-hitting and hardworking ladies out there, here are 4 of the most essential female bodybuilding supplements.
If there is any supplement that can be considered indispensable, it has to be protein.
Female bodybuilders are advised to increase their meat consumption in an effort to heighten their protein intake.
However, loading up on meat alone does not help fulfil the protein requirements of a bodybuilder.
Protein powder must be consumed in order to streamline workouts and boost muscle gain.
The best time to have protein supplements is immediately after workout. This helps enhance the protein synthesis and thus makes way for speedy muscle gain.
Since protein is simply a category of chemical compounds, it can be quite difficult for women to decide which particular protein to use in order to improve their bodybuilding endeavours.
According to recently conducted studies, whey and casein protein after workouts is the best supplement for adding on some lean muscle mass.
If you want to get the best out of your protein supplements, then have 10-15 grams of protein before working out and another 20-30 grams post workout.
Creatine is one the more popular supplements out there and it is an integral part of any female workout plan.
For your information, creatine is actually produced naturally in the muscles, which makes it the perfect supplement to significantly increase fat free muscle gain. It is also known to enhance the strength in the body and improve your work rate during high intensity exercise tasks.
Furthermore, if you want to boost your endurance and last longer in the gym, then creatine should be your supplement of choice.
3-5 grams of creatine pre-workout and a similar amount after workout work wonders for most women.
#3: Branched Chain Amino Acids
Branched Chain Amino Acids, also known as BCAAs, sounds like a highly complicated supplement that should be avoided, but in reality it is a combination of three essential amino acids which are not produced naturally in the body and therefore have to be consumed.
All three amino acids in this combination have a similar composition and should be ingested together for the best results.
Isoleucine, leucine and valineleucine play a vital role in muscle building by increasing the production of the insulin and by speeding up the rate of protein synthesis in the body.
When all three of these amino acids are taken together, they can be converted into glucose quite easily. The converted glucose gives ladies a much needed energy boost when working out for prolonged periods in the gym.
23 g of BCAAs both before and after workouts is the ideal way to start off with these supplements. As you become more used to the effects of BCAAs, you can increase your dosage to about 50 grams.
NO is a gas which is produced naturally in the body to perform the function of dilating the blood vessels. It thus increases the flow of blood and when blood flow is increased, the rate at which nutrients, supplements and other essential contents are passed on to the muscles is significantly raised.
There are NO pills that you can pop in and expect muscle growth. To increase the NO levels in your body, you need to consume a specific amino acid by the name of arginine.
If you were a big fan of chemistry or biology back in your high school days or are still now, then you should know all about arginine.
When this amino acid is ingested in the body, it is broken down into another amino acid called citrulline. The by product of this reaction is the NO gas which the body needs.
23 grams of arginine, pre and post workout should suffice for most women.
Since the bodies of men and women are physically and physiologically different, there supplement requirements vary. What works for men, may not necessarily produce results in women.
Ingesting the above mentioned supplements in their recommended dosages should give women a platform to kick start their bodybuilding activities.