The 3 essential dietary supplements for women

Intense physical effort and a balanced diet alone are no longer enough to achieve high-level sporting goals. As a fitness or bodybuilding enthusiast, you necessarily need to food supplements to tone your muscles, keep you in good shape and consistently meet the demands of high-level sport.

The benefits of dietary supplements for women

Dietary supplements have many virtues and beneficial effects, from fat loss to fighting fatigue, not to mention accompanying a diet. They are also known for their ability to boost morale and their contribution to strengthening the immune system.

Every fitgirl needs to accompany its weight training program It's not just a question of practising sport properly, but also of a dietary plan that includes specific supplements depending on the objectives being pursued. It's not always easy for sportswomen to know how to deal with the wide range of products available on the market, which come in a variety of forms (usually capsules or powder).

So what natural food supplements are essential for women fitness enthusiasts? How do they help you tone up? What are their health benefits, and how should they be administered? We take a look at three essential dietary supplements for women.

Multivitamins

What are multivitamins?

Multivitamins are the result of a combination of several vitamins and minerals, which together provide a high concentration of macronutrients equivalent to between 0.5 and 2 times the RDA (Recommended Dietary Allowance).

A multivitamin, as the name suggests, can therefore contain different types of vitamins (A, B and D, to name but a few) in varying proportions.

What are the benefits?

The main benefits of multivitamin supplementation are that it helps to avoid energy deficits and to have a good sports nutrition by optimizing the caloric intake. In addition, it helps to make up for nutritional deficiencies of certain vitamins and minerals, or the loss of vitamins due to intense physical activity, multivitamins When you know how to include them in your food plan, they can help prevent certain illnesses such as cancer and cardiovascular disease.

A study by the Women's Health Initiative Study revealed that multivitamins reduce the risk of heart attack in sportswomen by an average of 27%, when taken continuously for five years.

Dosage to be respected

It is advisable to take multivitamins only once a day and to always accompany this single intake with a meal, preferably breakfast.

Omega 3

Omega 3: what is it?

The omega 3, true sources of energy for the organization, are food complements belonging to the family of the lipids, and in a specific way to the branch of the poly-unsaturated fatty acids. These fatty acids are said to be long-chain since they are made up of about twenty carbon atoms.

The number 3 in its expression, omega 3 owes it to the three principal acids which compose it namely the eicosapentaenoic, docosahexaenoic and alpha-linolenic acids. The main interest of associating to its muscular program a supplementation to the omega 3 is to arrive at a balanced diet. Here are the Omega that I recommend: OMEGA 3 EPA +

What are the benefits?

Even during periods of high demand on the body by sports, they contribute to the proper functioning of several organs including the heart and brain, to the regulation of blood circulation by dilating the arteries, and to the rejuvenation of several cells. They help to increase the quantity of good cholesterol, to reduce unnecessary cholesterol and consequently to eliminate fat mass.

Continuous consumption of omega-3 therefore limits the formation of blood vessel clots, stabilizes heart rate and lowers blood pressure, thus helping to optimize protection of the cardiovascular system.

To learn more you can read this article: What are the benefits of omega 3 for athletes?

Dosage to be respected

To follow a balanced program, you need to consume 2 grams at each meal of the day, in other words three times a day. Each type of omega 3 is derived from different foods.

• Alpha-linolenic acid is found only in vegetable sources: soybean, purslane, walnut and rapeseed oils, for example.
• Eicosapentaenoic acid is found in the oil of fatty fish (fish oil): mackerel, tuna, salmon, sardines or anchovies for example.
• Docosahexaenoic acid is found in fatty fish oil, but also in some eggs.

Pure Whey native isolate

What is pure native whey?

Wheyis considered one of the best protein powders due to its optimal quality. It is one of the two proteins found in whey, and it efficiently allows the toning of muscles and the maintenance of muscle fibres. It is also used by sportswomen during periods of downtime or when of an injury to avoid muscle wasting.

It is therefore the recommended dietary supplement for any fitness enthusiast wishing to build overall muscle or gain muscle in specific areas of the body such as the buttocks, thighs, etc. Whey isolate can also be used as part of a high-protein diet for women who have a lot of fat. body fat.

What are the benefits?

Whey has many beneficial effects. Highly digestible, this protein breaks down easily and rapidly in the body, delivering amino acids to various muscle tissues and fibers.

It is highly recommended for particular times of the day: when you wake up in the morning, as a snack, but above all before and after exercise. The protein fragments contained in whey help blood flow to the muscles before exercise, and with it oxygen (acting as an anti-oxidant), hormones and other necessary nutrients.

Dosage to be respected

It is recommended to consume 2 grams of protein for each kilo of your body weight. For example, if you weigh 50 kg, you should consume 100g of protein per day (including food). Therefore, if solid food does not allow you to reach your daily protein intake, whey can be of great help.

The dosage depends on your weight. 20 to 40 g per intake (the protein powder is to be mixed with water or almond milk) at breakfast, as a snack or after training.

Dear fitness enthusiasts, you now know all about the 3 essential food supplements you need to follow your muscle-building program. By following this advice, you can be sure of achieving your muscle-building goals. Please note, however, that this information does not replace expert medical advice. There are bound to be other supplements you could use, but you've got the 3 essentials when it comes to bodybuilding.

Whether you want to build up your glutes or any other part of your body, hiring a personal trainer will help you reach your goals more quickly, while avoiding any risk of injury. 

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