A nutritious diet should provide you with all the minerals and vitamins required by your body. However, most of us cannot get the recommended amount of nutrition from food. We may have a poor appetite or may not absorb nutrients from our diet. Modern farming techniques have depleted the soil of essential nutrients. Exercise increases the need for nutrients.
Women and Dietary Supplements:
Women’s nutritional requirements keep changing throughout their lifespans, from teens to pregnancy to breastfeeding to perimenopause to post-menopause. Health and lifestyle also influence nutritional needs.
Studies show that most women aim for weight loss through diet and supplements.
What are the best dietary supplements for women to lose weight, build muscle and stay fit?
1. Protein:
Protein is crucial for building muscles. Women who work out need more protein. Even if you eat protein in your diet, a protein powder will ensure you get a sufficient protein amount. Protein is required soon after your workout for muscle recovery and building.
Dietary sources of protein are dairy, red meat, tofu, poultry, eggs, and beans. There are whey protein, egg protein, soy protein, casein protein, or protein blends that are a combination of these. Protein satiates for longer. It suppresses appetite, resulting in the consumption of fewer calories. A protein intake of 10 to 35% of your daily calorie intake is the general recommendation. Protein powder will help get the required amount of protein if you can’t get it all from your diet.
2. BCAA:
Branched Chain Amino Acids or BCAAs have benefits of weight too.
BCAA supplements help in the following ways:
- BCAAs help build lean muscle. Lean muscles help in burning calories, even in a resting state.
- One of the amino acids in BCAAs called leucine activates an enzyme called mTOR that suppresses the appetite.
- BCAAs help in muscle building, muscle recovery, and endurance during exercise. You can therefore exercise longer and faster and burn more calories.
- BCAAs slightly boost testosterone levels, thereby reducing cortisol levels.
3. Creatine Monohydrate:
Creatine is an amino acid produced by your liver. You can get creatine from your diet if you eat pork, organ meat, fish, and red meat. There are no vegetarian or vegan sources of creatine. Creatine helps increase lean muscle, burn calories, and strengthens the bones. It boosts brain oxygen levels and improves mental clarity and focus. Studies have shown that creatine monohydrate is the best form of creatine.
4. Minerals and Vitamins:
Multivitamins can increase energy, improve your mood, boost immunity. While choosing multivitamin supplements, go in for a trusted brand. Check all the ingredients to see if you are allergic or intolerant to any. You need to look at your nutritional requirements. For instance, if you are deficient in iron or magnesium, or vitamin D, supplement these individually.
These are a few essential supplements listed. Supplements can boost your results when taken against the backdrop of a healthy diet and exercise regimen. In short, they are one of the factors that help you become a better version of yourself.
