When following a training and nutrition regimen, it’s essential to eat a nutrient-rich diet that fuels your performance so you can reach your fitness goals. It’s also necessary to have the right nutrients available to promote recovery after an intense training exercise. While it’s best to get those nutrients through real food, that’s not always feasible.
That’s where supplements come in. These training tools can help fill the gaps in your diet and ensure your body has what it needs to perform. Here are eight supplements worth considering while pursuing your fitness goals.
Krill Oil
Krill oil supplements are filled with Omega-3 fatty acids, which play an integral role in recovery as well as overall health and wellness. Some notable krill oil benefits include:
- Better focus and cognitive function
- Decreased inflammation
- Reduced joint pain
- Better heart health
- Decreased PMS symptoms
In particular, women can benefit from taking krill oil to aid with recovery, fight brain fog, and get the best possible results from their training. The anti-inflammatory effects of krill oil will help keep you on your training schedule and give you the mental focus you need to get through a tough session.
Powdered Greens
It can be tough to get enough vegetables in your diet. Whether you have a busy schedule, live in an area with limited access to fresh produce, or haven’t outgrown your childhood dislike of broccoli, powdered greens can help. This supplement is derived from a blend of vegetables, fruit, grasses, and even algae to provide fiber, phytonutrients, vitamins, and minerals.
While powdered green supplements will never replace the value of eating real food, they can fill the gaps in your diet. Use these in your smoothies or with water to improve your energy levels and assist with post-training recovery to meet your fitness goals.
BCAAs
Branched-chain amino acids, also known as BCAAS, are a hot topic in the fitness world. There are three types of BCAAS: leucine, valine, and isoleucine. Leucine is the most well-researched of the three and a common choice when choosing a BCAA supplement.
The thing that sets BCAAs apart from the rest of the amino acids is that they bypass the liver and get right to work in the bloodstream. They’re said to help reduce post-training lactic acid build-up and pain while promoting muscle growth and recovery which will help you crush your fitness goals.
There are many BCAA supplements for women who want to aid their recovery and support their training goals. Look for supplements that have added electrolytes to help you both during training and after.
CBD Oil and Salve
Since becoming legal in 2018, many fitness enthusiasts are using CBD oil to supplement their training. CBD oil uses the non-psychotropic components of cannabis, not to be confused with THC and marijuana. This natural wonder is being used worldwide to combat stress and anxiety, reduce inflammation, and act as non-medicinal pain management. It can also help you reach your fitness goals easier.
There are different ways to use CBD as a training supplement. A common method is to add a few drops of oil to a post-workout smoothie or recovery drink to reduce pain and muscle stiffness. If you don’t want to ingest CBD, you can also get it as a topical salve and spot treat sore muscles.
Purchase your CBD from a reliable source like PACHAMAMA and read the labels. As the product is relatively new, many unreliable sources make products with high levels of THC or low-quality additives.
Protein
Protein supplements get a bad rap due to misuse and misunderstanding. Drinking protein shakes is not going to help you lose weight and gain muscle if that’s all you do. However, if you train regularly and struggle to get enough dietary protein to support your goals, protein powder can help you meet your fitness goals.ย
Whey and casein protein powder are the two most common types of this supplement. Both whey and casein are derived from milk. There are also plant protein options for those who have dietary restrictions, including hemp, rice, pea, and egg proteins.
Collagen
Collagen is a common beauty supplement, as it’s said to promote supple skin, strong nails, and hair length and volume. This protein plays a pivotal role in joint and tissue health and is the most prevalent protein in the human body.
While the benefits of life-long exercise far outweigh the risks, there are some downsides. Athletes are prone to degradation in their joints and tissues over time. As we age, our body’s collagen production slows down. Thus, taking collagen peptides can help prevent joint pain, improve tissue repair, and aid in lean muscle mass growth and retention.
In addition to powdered collagen supplements, you can also supplement with bone broth. When eating meat and fish, make sure you include the skins and joint tissues whenever possible to meet your fitness goals.
Vitamin D
When most women think of vitamin D, two things come to mind: treating Seasonal Affective Disorder and preventing jaundice in newborns. However, in addition to giving you the mood boost you need to get to the gym in the winter, vitamin D has numerous other benefits.
Vitamin D assists with calcium absorption, making it a must for women who train regularly. This vitamin also triggers protein synthesis to help repair and build muscles while also triggering the hormones needed to get strong and reach your fitness goals.ย
If you live in a sunny area and get enough outside time, you likely won’t need a vitamin D supplement. However, if you live in a part of the world with long winters or more rain than sun, it’s worth having your levels tested.
Creatine
There’s a lot of misconception around creatine use in women and weightlifting in general. Many women avoid using creatine out of fear that it will make them “bulky,” but that’s not the case as there’s a big difference in testosterone levels between male and female lifters.
Creatine can improve muscular endurance, allowing you to train harder for longer and reach your fitness goals. It can also improve muscular strength and reduce recovery time and muscle fatigue.ย
When supplementing with creatine, read the labels and avoid brands that promote proprietary blends. Use transparent brands that list their ingredients and be mindful of any thyroid conditions that could negatively interact with this supplement.
Take Your Training to the Next Level
The core of a sustainable exercise plan is proper rest and nutrition. However, using supplements can help you bridge the gaps in your diet and keep you moving and grooving in order to reach your fitness goals.
