Women’s Guide To Sports Supplements
Let’s talk supplements! With so many supplements out on the market, it can be difficult to know which ones are worth the money and which ones to pass on. Supplements can be a great tool to help fill nutritional gaps within your diet and optimize your body composition goals, but it is important to remember that supplements are at the top of the priorities pyramid (meaning they work best if every need below it is being met first). Supplements should never be treated as a “magic pill” aiming to solve all your health and body composition woes, but rather as one tool in a tool kit. Listed below are a few of the most common supplements geared towards improving exercise performance and recovery. The information in this guide should not be taken as medical advice, always speak with your doctor before starting a new supplement regimen, especially women who are pregnant, breastfeeding, taking prescription medication, or dealing with a health condition. Remember to always do your own research when it comes to purchasing supplements, as dietary supplements are not regulated by the FDA. Look for supplements that have been 3rd party tested as indicated by the labels shown below (or similar).
Whey Protein Isolate – A whey protein isolate supplement is a great addition if you find that you are struggling to hit your protein goal through whole food alone. It can be mixed with water or milk, added to your morning coffee, or added to overnight oats, pancakes, and more. My absolute favorite protein is Phormula-1. It is a great post-workout protein option with a low calorie to protein ratio. What sets this protein apart from other protein powders I have tried is the quality. It is low-temperature processed, which means the protein has not been denatured during processing, making it very easy to digest (no more post protein bloat!!), and it is able to be quickly absorbed by the body.
Vegan Protein – Unlike whey proteins, which are derived from milk, vegan proteins are a great option for those that don’t consume animal products or are sensitive to dairy. However, many plant based protein sources are not ‘complete’, meaning they don’t contain all of the essential amino acids that we need in our diet. It is important to find a high-quality vegan protein that provides a complete amino acid profile. My favorite is Vegan Power Pro, a combination of pea and rice proteins, which provides a complete amino acid profile and does not contain any soy. It is very easy on the digestive system and tastes great!
Pre-Workout – Pre-workout is by no means necessary for exercise, but it can certainly help improve exercise performance, enhance mental focus, and increase blood flow for most. If you are sensitive to caffeine, make sure you look for a ‘stimulant free’ pre-workout that does not contain any caffeine as more standard pre-workouts contain 150-300 mg of caffeine per serving. My personal favorite pre-workout is Megawatt because it is on the lower end of caffeine content with only 150mg per serving and does not contain any Beta Alanine, the ingredient responsible for that itchy/tingly/skin crawling feeling!
Magnesium – In my opinion, magnesium is one of the most overlooked supplements in relation to just how many benefits it has! It is an essential mineral that is necessary for hundreds of cellular reactions and bodily functions to take place within our bodies. However, over half of the adult population is deficient in magnesium, which can lead to health complications such as stress, cardiovascular disease, diabetes, and osteoporosis, among others. Supplementing with magnesium can help bridge the gap, leading to improved sleep, more regular digestion, improved recovery after exercise, and decreased anxiety, among others.
Creatine – Creatine is one of the most researched exercise aid supplements on the market, providing many benefits leading to improved athletic performance, but many women have been scared off from taking creatine thinking it will make them “bulky” or gain weight. While weight gain with creatine is rare in females, it can lead to slightly increased weight (only about 2-5lbs), but it is only water retention that will fall off after cessation. It is also still possible to lose weight when taking creatine during a cut, creatine will not prevent weight loss. Creatine supplementation has been shown to improve performance through increased strength, power, cognitive function, and energy production.
L-Glutamine – Glutamine is the most abundant amino acid in your body, making up nearly 60% of the protein in skeletal muscle. Periods of intense training, high stress, illness can severely lower your body’s glutamine stores, which can lead to muscle loss and decreased recovery. Supplementing with glutamine will improve immune function, speed up recovery times (leading to shorter periods of muscle soreness), and aid in building lean mass.
L-Carnitine – Carnitine is an amino acid derivative that plays a key role in your body’s ability to transport fatty acids to the cells to be burned as energy. This process is what leads to metabolizing your stored body fat. L-carnitine has also been shown to improve insulin sensitivity, improve mental cognition, and provide more sustained energy throughout the day. It is important to remember that while L-carnitine can help aid in fat loss, it needs to be paired with a caloric deficit in order to have any effect on overall weight loss.
BCAA’s or EAA’s – Amino acids are the building blocks of protein. Branched Chain Amino Acids (BCAA’s) are comprised of the 3 essential amino acids Leucine, Isoleucine, and Valine. Essential Amino Acids (EAA’s) contains all 9 essential amino acids that the body cannot produce on its own (we need to consume them from food or supplementation). Both BCAA’s and EAA’s can be consumed during your workout or throughout the day (especially during periods of prolonged fasting or between meals) to help keep your body’s amino acid profile up, leading to increased muscle protein synthesis, improved recovery, and sustained energy during long duration or intense workouts. EAA’s are also a great option for vegetarians or vegans who may not be consuming enough complete proteins containing all 9 essential amino acids through whole foods alone.
Collagen – Collagen is found within all of our bones, joints, and connective tissues and is responsible for keeping all of those tissues healthy. It also improves skin health and elasticity. While our bodies produce collagen naturally, it can also be consumed through food or supplementation. Supplementation may be especially important as we age, as natural collagen starts to slow down in our late 20’s and we start losing 1% of collagen per year after age 30. Collagen supplementation is also high in protein (providing about 15g per serving), which can also help us reach our daily protein goals.
