Strength-to-Strength: 101 on Women’s Performance
Strength to strength: women’s performance supplements
A healthy woman is a strong woman. Gone are the days of the gym being a man’s world—let’s hear it for the ladies who lift weights and reap those benefits! If you’re looking for reasons to start your strength training journey, here’s our list. We also share the top 5 supplements you should be taking before, during and after you hit the gym.
Benefits of strength training for women
- Increased strength: Building muscle can help you become stronger, which can improve your ability to perform daily activities and participate in sports or fitness activities.
- Improved metabolism: Muscle tissue burns more calories than fat tissue, which can help you improve your metabolism and maintain a healthy weight.
- Better bone health: Strength training can help increase bone density, which can lower your risk of developing osteoporosis.
- Reduced risk of injury: Building muscle can help improve balance and stability, reducing the risk of falling and getting injured.
- Increased confidence: Developing a stronger, more toned physique can help you to feel confident and empowered.
- Improved mental health: Exercise, including strength training, has been shown to improve mood, reduce anxiety and depression and improve overall mental health.
- Long-term health: Building muscle and maintaining a healthy weight can help to lower the risk of developing chronic diseases such as diabetes, heart disease, and certain types of cancer.
Supplements to support your strength training
It’s important to note that building muscle does not necessarily mean bulking up. You can build lean muscle mass that enhances your physique and improves overall health without necessarily becoming outrageously muscular… Or you can aim for a more muscular form if you love that look but it will most likely require a more tailored approach with your coach.
- Creatine is a popular supplement for improving strength and increasing muscle mass. It works by helping to produce ATP, the energy molecule that fuels muscle contractions during exercise. Creatine supplementation has been shown to improve strength, power, and lean body mass in both men and women.[1]
- Collagen protein is essential for building and repairing muscle tissue. Consuming protein after exercise may help to support muscle growth and recovery. Collagen protein is a popular choice for strength athletes due to its high protein content and rapid absorption and it also is less likely to react to a dairy-based protein powder.[2]
- Beta-alanine is an amino acid that is used to produce carnosine, a compound that helps to buffer the acidity that builds up in muscles during intense exercise. Supplementing with beta-alanine may help to improve muscular endurance and delay fatigue during high-intensity workouts.[3]
- Branched-chain amino acids (BCAAs) are a group of three essential amino acids (leucine, isoleucine, and valine) that are important for muscle growth and recovery. BCAAs may help to reduce muscle breakdown during exercise and support muscle protein synthesis.[4]
- Citrulline is an amino acid that is used to produce nitric oxide, a compound that helps to improve blood flow and oxygen delivery to muscles. Supplementing with citrulline may help to improve muscular endurance and reduce fatigue during high-intensity workouts.[5]
How and when to take these supplements
It’s important to select the right supplement stack for your body and workout requirements. If in doubt, always consult your health provider. Timing is also very important when supplementing. Please do not jam all the above supplements in a shaker and down it before a workout. That would be nuts! These nutrients should be taken at the below times:
Pre-workout supplements
About 30 min before your workout, you can consume about 3g of creatine monohydrate, 3g of citrulline and 3g of beta-alanine. This way you will get more:
- Power = Creatine
- Circulation = Citrulline
- Acid buffering = Beta-alanine
> You’ll find all of these nutrients in the ATP Science Max Lift. Easy!
> Or, if you are looking for a thermogenic formula with a kick of sustained-release caffeine to keep you motivated then ATP Science Slice and Dice has you covered.
During the workout: Intra-workout
Sip on naturally sweetened branch chain amino acids. These amino acids taste great and need to be consumed free of artificial sweeteners such as sucralose. It tastes way better than water, but more importantly, the BCAAs begin the repair of your muscles as well as increase muscle tone as well as help to keep you more alert.
> ATP Science BCAA’a and ECA’s Zeus Juice
Post-workout
A high-quality collagen protein is what is needed after exercise. It provides you with the amino acids you need to repair the mild muscle damage that has occurred during your workout. You should only need 15g of collagen protein and this would equate to only 60 calories, meaning you can get home and consume a normal meal (healthy of course) as supplements shouldn't replace real foods.
> ATP Science Noway Collagen Protein
The take-home message
It is challenging to stay motivated and find time to go to the gym, we get it! Incorporating supplements in your routine can help you to get the most out of your workouts, which could help to keep you showing up for your body every week. If you include some or all of the above suggestions you will not only be stronger physically, you could see and feel results that will help you live a happier, healthier life.
References
[1] Hall M, Manetta E, Tupper K. Creatine Supplementation: An Update. Curr Sports Med Rep. 2021 Jul 1;20(7):338-344. doi: 10.1249/JSR.0000000000000863. PMID: 34234088.
[2] Oertzen-Hagemann V, Kirmse M, Eggers B, Pfeiffer K, Marcus K, de Marées M, Platen P. Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients. 2019 May 14;11(5):1072. doi: 10.3390/nu11051072. PMID: 31091754; PMCID: PMC6566884.
[3] Hoffman JR, Emerson NS, Stout JR. β-Alanine supplementation. Curr Sports Med Rep. 2012 Jul-Aug;11(4):189-95. doi: 10.1249/JSR.0b013e3182604983. PMID: 22777329.
[4] Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017 Aug 22;14:30. doi: 10.1186/s12970-017-0184-9. PMID: 28852372; PMCID: PMC5568273.
[5] Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020 May;34(5):1480-1495. doi: 10.1519/JSC.0000000000003426. PMID: 31977835.