Over the years, when talking about fitness supplements, the first thing that comes to our minds is men lifting weights and drinking protein shakes to pump up their muscles.
However, ladies also need certain supplements in order to feed their muscles and recover them, but still look feminine.
The most important thing to have in mind is keeping a balanced diet that will give your body all the necessary nutrients in order to improve the performance in the gym, but also keep your mind sharp and promote your overall health.
Exposing your body to an exhausting workout should always be followed by good rest and eating plenty of fruits and vegetables in order to restore your strength. The most important mineral, essential for all body functions is certainly iron. Its main function is transporting oxygen to all blood cells and if iron levels in your blood start going down, the first syndrome is fatigue and the weakened immune system.
That is certainly something to avoid when working on building your muscles. Increased consumption of food rich in iron will give you benefits almost instantly.
You will notice that you have more energy and greater endurance. You will need less sleep and be able to focus more on the planned workouts. Iron can be found in many foods, but there are also supplements that can fill up your reserves quickly.
Sources: spirulina, dark chocolate, liver, beef, lentils, spinach, sardines, pistachios, and raisins.
There are many functions of calcium, but the main is maintaining the health of bones, which is highly important, particularly when you train regularly. It aids the process of contracting and relaxing muscles, but also the transmission of nerve impulse and regulation of blood pressure.
Besides this, taking food rich in calcium will benefit you also later in life because calcium deficiency is closely related to osteoporosis. Women need more calcium than man. Living a healthy lifestyle is not only about immediate effects, but must be planned carefully in order to enjoy for many years to come.
Sources: milk, yogurt, cheese, eggs, broccoli, spinach, kelp, sardines, soybeans, white beans, whole grain food, and oranges.
Vitamin D is mostly known by the way it gets released – by spending time in the sun. It decreases inflammation and promotes muscle and bone health.
Even though it is easily accessible, still most people have vitamin D deficiency and if you wish to keep your body healthy and ready for all the exercises, you must increase vitamin D intake through food that contains it.
Besides calcium, this is the most important vitamin for promoting the health of your bones and also increasing the performance in the gym.
Sources: cod liver oil, sardines, salmon, mackerel, tuna, raw milk, caviar, eggs, mushrooms, fortified cereal, beef liver, and sunshine.
This is the vitamin that is absolutely crucial and necessary on your every step to a successful workout, but it will also contribute to your healthy lifestyle to give you the boost you need. It is a vitamin soluble in water and it is the first line of defense against cold and free radicals, since it full of antioxidants.
It promotes tissue reparation, which is necessary when exposing your body to intense workouts in the gym. The important thing about vitamin C is that even if you take more than necessary, it will simply execrate from your body through urine.
Sources: chili peppers, guava, kiwi, green peppers, orange, lemon, broccoli, pineapple and mango.
Each and every vitamin from B complex has a specific function in your body. Folic acid promotes producing new cells in the body, formation of red blood cells and increased cognitive function. Thiamin will increase the production of energy in your body. Riboflavin contributes to the performance during the workout.
Niacin is an important part of energy metabolism and it plays a great role in cholesterol and fatty acids synthesis. B6 breaks down glycogen and releases energy throughout the process. B12 maintains the health of nerve fiber protective layers and also participate in metabolizing fat and protein, which is very important since fat is a great source of energy.
The role of biotin is similar and a good thing about it is that the body needs very little of it, so it is almost impossible to have a deficiency. Vitamin B5 is important in keeping the energy level high, good coordination and enabling a good night sleep.
Sources: wheat germ, nuts, legumes, pork, milk, cottage cheese, yogurt, eggs, beef, poultry, whole grain products, fish, tomatoes, green leafy vegetables and fortified grains.
Zinc intake is necessary for proper immune function, but also for the synthesis of protein and DNA, healing wounds and division of cells. It is essential for training since it promotes growth and reparation of muscles.
Furthermore, it will help you sleep throughout the night, so you can get plenty of rest and get your energy boost. Besides, it will contribute to the health of your eyes and boost your immune system to protect you from all kinds of potential risks.
Sources: pumpkin seeds, beef, chickpeas, cocoa powder, yogurt, kefir, mushrooms, spinach, chicken, oysters, crab, cereals, lobster, Swiss cheese, oatmeal, kidney beans, and almonds.
All of us have probably heard that caffeine is bad as many times as saying that it’s good. You may have started avoiding coffee led by the desire to live a healthy life and consume just the healthy food, but the truth is that caffeine can help you speed up your metabolism and give you little extra vibrancy.
It is a great stimulant and it provokes lipolysis, which means that fat stores are broken down in order to provide energy. It will keep you alert, ready to face the challenges and focused, but it will also make your day better simply by enjoying your cup of coffee from time to time.
Sources: regular coffee, espresso, cappuccino, latte, chocolate, chocolate milk and cocoa powder.
Rich in omega 3 fatty acids, fish oil will help you keep your bones strong, your cholesterol level low and your mood high, but also significantly contribute to the health of your heart.
It is a great supplement for your overall health. Concerning that consuming plenty of fish is good, but there is a risk of containing mercury, there is a slight advantage of capsules over natural sources of fish oil.
Sources: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, flaxseeds, chia seeds, walnuts, soybeans,
Creatine is a building block for protein and it is proven that helps with muscle mass increase. It is an ally of every person who wishes to define muscles and increase endurance.
When consumed, it accelerates production of energy, so you feel stronger and ready to face all the challenges. It also produces hormone of growth which leads to a longer workout, defined muscles and easier recovery. Not only that, creatine contributes to the density of bone minerals, decrease oxidative stress and improve your memory.
There are also various creatine powders with various flavors on the market, but there are different opinions about it. Some say it is safe, some that you should avoid it. It is definitely something that every person should decide for themselves, but it definitely has some positive sides to it.
It helps in defining and increasing body mass though it may be safer and more beneficial to get or order the best pre workout for women only. Yes those formula packaged with results for women in mind.
Protein is essential for building muscles and it also helps control hunger. Eating healthy and not limit yourself to only one food is the key, since each and every protein has different amino acids combination. The greater the variety of food you intake, the better the performance you can expect.
There are also all kinds of recipes for protein shake before bed that are tasty and easy to make. The base can be milk or soya milk, depending on your personal taste, add some peanut butter since it contains plenty of fiber, some Ricotta cheese, yogurt, fruit that you love – bananas are always a good choice, little oatmeal and that is it.
Blend it, pour it into your favorite glass and enjoy. This way, you will take lots of beneficial nutrients at once and give your body what it needs.
Sources: Swiss cheese, cottage cheese, eggs, ground beef, chicken breasts, milk with higher fat percentage, yellowfin tuna, salmon, anchovies, light tuna, navy beans, sardines, dried lentils, peanut butter, nuts, tofu and frozen Greek yogurt.
Keep a balanced diet
Eating healthy and properly is very important when it comes to working out and defining muscles. It is a whole science behind it, but try your best to eat a variety of foods.
The richer the menu you implement, the better the performance you will have and your overall health will go to the next level. Not only you will notice that your energy level is higher, but your concentration will be piercing and it will manifest in all aspects of your life and body areas.