6 Supplements For Female Athletes Looking To Build Muscle

So you want to get stronger and build muscle. The question is what supplements are best for female athletes who want stronger muscles. Keep reading to discover the supplement routine that has helped me get stronger.

 I have been an athlete for a long time. My favorite sport has always been running. I loved the thrill of running fast. While I was good at running, I ignored the need to build strong muscles and I never felt the need for lifting weights. I had strong muscles in my legs and that was good enough for me.

  I thought that all I needed to be healthy was to run several times a week. That all changed when I entered my 50s. My body started to change for the worse. My toned body became a saggy mess. My once nice-looking arms started to sag and my muscles became weak. My older son called them BINGO wings. My core section started to look like the Pillsbury Dough Boy. I could not ignore strength training anymore.

Nine years later ~ I am in the best shape thanks to weightlifting

 Now at age 59, I am amazed at my before and after photos of my body after 6 months of lifting weights. It was this body change that made me realize the importance of lifting weights and maintaining muscle tone. I now include strength training in my workout routine 3 days a week. I also have my favorite supplements for building strong muscles.

 These are supplements that I take every day as they help me with my fitness routine with building strong muscles. These supplements give my body the nutrients and superfoods it needs to be a strong female athlete. I discovered the best supplements for my body's needs by taking a supplement quiz at Gainful.

It was this quiz for supplements that helped me select the best supplements for my needs. Gainful has personalized nutritional supplements that give me the nutrients I need to build and maintain strong muscles. Supplements can be pricey and I did not want to spend money on supplements that I did not need. 

After taking this unique quiz, it helped me to realize which supplements, I was already using, to keep in my supplement routine and it gave me some suggestions for new supplements that would benefit my muscle-building program.

1. Pre-workout ~ To build stronger muscles, one needs to have energy to perform the workout. So consuming a pre-workout supplement before your exercise will help you have the energy to lift the weights that are needed to build strong muscles. 

The type of  pre-workout formula that I use has these nutrients in it:

~ Energy - Natural caffeine that is equal to 1.5 cups of coffee, 150 mg. This gives me the energy I need to get my strength-training workout done. I like the caffeine as I exercise in the morning. If you work out in the evening, Gainful has a caffeine-free pre-workout formula.

~ Endurance - The hardest part of a weight-lifting workout can be the fatigue that comes with lifting heavy weights. So having a pre-workout formula with L-Citrulline and Beta Alanine helps to fuel my workout. 

~ Muscle Recovery - BCAA's and Creatine to help repair my muscles so I recover faster.

2. Hydration ~ A strength-building workout will make you sweat, so consuming a hydration supplement is important. This hydration drink is formulated with 4 key electrolytes to hydrate faster than water alone. I like that it has only 2 grams of sugar and no artificial flavors, sweeteners, or dyes. This formula is available in caffeinated or non-caffeinated versions.

Hydration:

- Hydrates faster than water

3. Plant-Based Protein ~ Protein is important for building muscle. Consuming protein helps to repair and build muscles. I like to consume 20-25 grams of plant-based protein after my workout. I select plant protein as I have a dairy allergy. To keep my protein shake routine exciting to my taste buds, I add different flavor boosts to my protein powder. Gainful has 8 delicious flavors to choose from, my favorite is sea salt caramel.

Plant-Based Protein: 

- Supports muscle growth and recovery

4. Creatine Monohydrate ~ I used to think that creatine was only for bodybuilders with bulky muscles but that all changed after I had a conversation with a fitness expert at a health conference. I was afraid that creatine would give me massive muscles but he told me that creatine supports muscle strength, not make them massive. So I gave a creatine supplement a chance and I added it to my protein shake. After taking it for two months, my muscles are more defined but I do not look like a bodybuilder. 

Creatine Monohydrate:

- Supports muscle strength and aids in recovery

- Proven to enhance cognitive functions such as memory, attention, and reasoning

5. Collagen ~ As we age, our joints and tissues lose collagen and they are prone to injury. Many years ago, I had an ankle injury that would not heal and I had to stop running. After several months of medical treatments, someone suggested a collagen supplement and that helped my ankle heal. I continue to supplement with collagen as I don't want to suffer from another joint injury.

Collagen:

- Supports healthy skin, joints, and connective tissues

6. Fiber ~ There is nothing worse than having to go number 2 when you are out running. So I use a daily fiber supplement to help with regularity. I find that adding a fiber supplement to my morning protein shake helps me go #2 in the morning around the same time. So I get my bathroom duties done before I exercise.

Fiber:

- supports regularity, gut health, satiety, and nutrient absorption

These are the supplements that I use on a daily basis. While I explained my reasons for taking these supplements, your muscle-building supplement routine may look different from mine. It is important to use supplements that meet your needs, so make sure to take the supplement quiz at Gainful to discover the best supplements for your strength training needs.

Chlorella ~ This is a new supplement that I am trying and I am still discovering the benefits of my supplement program. 

Chlorella is a single-celled, freshwater green algae often referred to as ‘The King of Superfoods!’ Bursting with nutrients, chlorella contains vitamins, minerals, and more chlorophyll than most plant foods. One serving of chlorella contains an equivalent amount of chlorophyll to about 2-2.5 cups of spinach or kale.

Sun Chlorella Benefits - information from https://www.sunchlorellausa.com/

- Supports your body’s immune system

- Aids in your body’s natural purification process

- Supports your digestive system

- Helps support your energy levels

- Contains an impressive nutritional profile with Vitamin D, Vitamin B12, Iron, and more.

- Acts as a natural antioxidant

- May enhance your aerobic endurance

- Chlorella is also one of the only known plant sources of bioavailable vitamin B12 — great for those who follow a vegan or vegetarian diet! 

 These are supplements that I take every day as they help me with my fitness routine with building strong muscles. These supplements give my body the nutrients and superfoods it needs to be a strong female athlete.

I love using resistance bands to build strong muscles.