If you want to increase the efficiency of your body and improve the effects achieved during workouts, it is worth reaching for popular dietary supplements. Here are the five most important supplements that every active woman should take.
Many women reach for dietary supplements in order to improve the condition of their hair, skin and nails. On the market you can also find preparations of this type dedicated to women practicing sports. They are designed to cover the demand for micro- and macroelements which we are not able to provide with our diet. When taking them, remember that they cannot be a substitute for a healthy, varied menu. It is worth asking a personal trainer or dietician for help in choosing them. Below we present the 5 most popular supplements for active women.
Vitamin and mineral supplements properly tailored to individual needs – regular high intensity training can lead to vitamin and mineral deficiencies. Today’s diet, rich in preservatives, is sometimes unable to provide all the necessary components. Help can come in the form of various supplements, which include vitamins A, C, D, E, K and B vitamins. Vitamin B6 facilitates the synthesis of proteins, B7 – improves the metabolism of carbohydrates, fats and proteins, and B12 is an element necessary for the production of erythrocytes. In this type of products you can also find magnesium, which is an extremely important element in generating muscle contraction, as well as various antioxidants and enzymes.
Creatine – it is an excellent, fast source of energy. It effectively reduces fatigue during intensive workouts, significantly increasing the body’s efficiency. However, this is not the end of its benefits. Creatine also protects muscles against breakdown, activates local protein synthesis, and facilitates metabolic reactions and the methylation process. It is also worth mentioning that it reduces muscle damage and inflammation, which we experience during demanding exercise.
BCAA and EAA – branched-chain amino acids (valine, leucine and isoleucine) belong to the group of essential amino acids which cannot be synthesised by the body on its own. During intensive exercise, when glycogen stores are lost, muscle proteins can be broken down into amino acids and converted into a carbon skeleton. BCAA can be taken before and during exercise. After exercise it is recommended to take EAA, i.e. all essential amino acids.
Omega-3 fatty acids: DHA and EPA have an exceptionally positive effect on the body of active individuals. They have anti-inflammatory properties, allowing you to cope with muscle pain. Moreover, they influence insulin sensitivity of tissues and make blood vessels more flexible.
Whey protein – the main advantage of this product is its short digestion time. This allows for quick distribution of amino acids to muscle tissue and acceleration of the process of putting muscles into the state of anabolism. Whey protein is characterised by its high biological value and high BCAA content. It is an excellent solution for active women when they have not eaten for a long time. As whey protein does not burden the digestive tract, it is able to effectively provide the body with amino acids after training, resulting in the reconstruction of muscle microfibers.
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