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.

Using Resistance Bands For Building Muscle Without Weights

 Are you looking to build muscle but don't want to spend tons of money on weights or a gym membership? Keep reading to discover how resistance bands can build and tone your muscles.

Most people think you must lift heavy weights to build strong muscles. These people also think that they have to spend tons of money on an expensive set of weights or join a gym. So they purchase a gym membership to then discover they have to compete with bodybuilding guys to use the barbells and dumbells. 

 So feeling defeated or intimidated by using the weights at the gym to do weightlifting, these folks then spend way too much money on weightlifting equipment. Which then leads to where are they going to store the weights? Several months later, the weightlifting equipment starts to collect dust from lack of use.

Save your money and learn how to build muscles with a resistance band set

 We all get over-motivated at the beginning of the year to get into shape and we get persuaded by ads to join a gym or purchase expensive gym equipment. Sadly most people have wasted their money as that motivation tends to wear off in a couple of months when they stop going to the gym. For those who spent $$$ on home gym equipment, these are now fancy clothes racks.

 If you are looking to get stronger and want to build some muscle, save your money and learn how a set of resistance bands can build muscle. Resistance bands offer a versatile, effective, and convenient method for strength training and muscle development. The best part about resistance bands for muscle building is the cost and the portability.

 This set of resistance bands is under $30 and fits into a small bag. The resistance band set may be small, but it is a powerful piece of gym equipment. You will get strong, toned muscles from using them. Resistance bands have helped me build and shape muscles in my body.

You don't need weights to build muscle 

 You don't need weights to build muscle and lose fat. Strengthening and toning your body can be done by using resistance bands. All you need to get started is a door. 

 One of the best features of resistance bands or pull-up bands is their ability to be adjusted for all strength levels. So pull-up bands can be used by everyone, from beginners to professional athletes. Resistance bands will improve your strength, flexibility, and overall physical health.

Use code MOMKNOWSBEST15 to save 15% on the best clean ingredient protein 

About Bear Grips Tube Resistance Band Set

~ Adjustable Resistance Bands ~ This 11-piece set features 5 color-coded resistance bands with handles that offer a dynamic range of resistance. From 10 lbs to 50 lbs, these long resistance bands incrementally step up by 10 lbs, reaching a maximum of 150 lbs of combined resistance. 

~ Additional accessories ~  In addition to the 5 color-coded stretching bands, the set also includes 2 cushioned handles, 2 ankle straps, a door anchor, and a carrying bag for your convenience. 

~ Improves strength and transforms the body ~ These bands will challenge your muscles and tone your body. They are also great for stretching exercises.

~ Portable ~ The resistance bands neatly fit into a bag so you can use the set anywhere. You can use them anywhere in your home, so no need for a home gym. The set of bands is also lightweight so they are perfect for traveling.

~ Perfect for all fitness levels ~ Each band has a different strength level so you can start with 10 pounds and work up to 150 pounds. The bands can be used separately or together to achieve the desired strength.

~ Multiple uses ~ The bands can perform many different exercises and build many different muscles. From strengthening the arms to the chest all the way to the legs, they will help these muscles get stronger. 

~ Come in many colors ~ The resistance bands come in several different colors, from pink to blue, and assorted colors.

Buy the Tube Resistance Band Set at a discount through my special link

How do resistance bands work?

The stretchy bands work by using resistance. Each band has a different thickness. A thinner band offers less resistance so one does not need to put much effort into pulling it while a thicker band requires more strength to pull it. The strength of the bands to your muscle effort is also increased by how far you stretch the bands.

This article goes into more detail about how resistance bands work

Examples of exercises you can perform with the resistance bands

 Incorporating pull-up bands into your workouts can significantly enhance your strength training routine. Below are some ways to use the bands with exercises to target different muscle groups.

Upper Body Strength

Bicep Building: Loop a band under your foot and place both handles in one hand. Place your elbow by your hip and pull the band up halfway to your shoulder.

Back and Arm Muscles: Hook the bands over a door and grab the handles. Walk out a couple of feet and pull the bands in a rowing motion.

Core Strength

Single Arm Pull: Place a band over a door and grab both handles with both hands. Stand a couple feet out from the door and turn sideways. Keeping one arm in a semi-bent position, use the arm to pull the band in a half-circle motion, using both the arm and the waist.

Lower Body Strength

Squats: Place a band or more over a door. Stand on a band with feet shoulder-width apart. Hold the bands and perform squats. Build more resistance by pulling the bands out further.

These are just a few of the many exercises that you can perform with the resistance bands. The set of bands comes with instructions on how to perform many different exercises with the bands. I also find that playing around with the bands can help you figure out muscle exercises. You can also search online for videos on how to use resistance bands.

Discover how rowing builds endurance and muscles at the same time

I love my resistance bands

  I love using the Bear Grips Resistance Bands and they have helped build my muscles. I have used the bands to tone my back, my arms, and my core. I also love using the bands when performing my daily squats. 

  I leave my bands on a door, so it is easy to do my daily strength exercises. The door that I use is the door to the furnace so the door never gets opened. If you want to place the bands on a door that gets used, I suggest placing a nail on the door, so you can hook the door anchor on the nail. 

Why Your Body Needs Extra Minerals During Strength Training ~ https://www.beamminerals.com/blogs/blog/empowering-your-lift-supporting-women-s-strength-training-with-minerals

Use code MOMKNOWSBEST to save 20% on BEAM Minerals

 If you have sturdy pieces of gym equipment, you can attach the bands to those. I will hook my bands onto my exercise bike. You can also hook the bands over a swing set bar and use them while the kids play.

Buy the Bear Grips Tube Resistance Band Set at a discount through my special link

My Review of The OPOVE M3 Pro Max Massage Gun

If you're an athlete, chances are high that you have experienced sore muscles. Meet the Opove M3 Pro Max Massage Gun, the best way to treat those muscles.

I received a OPOVE M3 to facilitate this post

 It was the summer of 2019 and I was attending a fitness conference in California. All that exercise from trying out the latest fitness machines and walking from the hotel to the expo hall left me with some sore calf muscles. Then throw in the walking up and down the stairs because who takes the elevator at a fitness conference? My calf muscles were screaming with pain and I started to regret the fun that I had on the newest elliptical machine. Just kidding on the regrets as I love a good workout and I still had many more fitness products to check out. 

 As I walked the floors of the expo hall, a man welcomed me to try a massage gun. At first, I was hesitant to stop at the booth that was showcasing this unique muscle massager device as I am one who does not like massages. The sales rep asked me if I had sore muscles and I remembered that the muscles in my calves were sore. So I decided to try a massage gun.

A powerful device for sore muscles

 If you're an athlete, chances are high you have experienced sore muscles. Chances are that those sore muscles were annoying or downright painful, especially after a day of squats that make using the bathroom awkward. So you reach for that tube of muscle cream which makes your skin cold or hot. Next time reach for the Opove M3 Pro Max Massage Gun and get better pain relief for those achy muscles.

 Massage guns are a must-have fitness product that you need to have if you are looking for an excellent way to relieve muscle pain and soreness from exercise. This muscle massager is for anyone who exercises. Whether you are new to fitness, workout at the gym, or are a serious athlete, this massage gun is an awesome recovery tool for your muscles.

OPOVE M3 Pro Decent is a go-to recovery tool, it is easy to use and good to relieve muscle chronic pain and soreness. 

Natural Ways to Treat Muscle Pain From Exercise

So easy to use on all my muscles

 I have had my share of sore muscles and have tried many different products to get pain relief. From smelly muscle creams to muscle stimulators, I have tried many muscle pain reliever products. While I do love my CBD for pain relief, these just numb the muscle instead of treating the muscle. The pain in my muscle always returns once the pain cream wears off. I wish there was a better way to stimulate my muscles to manage my pain. I was happy to try the OPOVE M3 Pro Max Massage Gun to see how it could help my muscles feel better after an intense workout. What I liked best about the OPOVE deep tissue percussion massage gun is how easy it is to use.

 Once this deep tissue massaging device is charged, it is ready to use. There are no sticky pads to apply to my muscles. I just open up the OPOVE carry case and pull out my massage gun. Then I select from 5 unique applicators and place one into the gun for massaging my muscles. This powerful device looks heavy but it is lightweight. One switch is all it takes to turn the muscle recovery device on.

 I like that the OPOVE M3 Pro Max handheld massage gun has 4 speeds so I can select the one that is best for my muscle needs. This powerful muscle machine works up to 4 hours after it is charged. So it is ready to use after my workouts or anytime that I need some muscle repairing. My favorite way to use the OPOVE M3 Pro Max is on my Achilles tendon. Many years ago, I injured my Achilles tendon and it still gives me problems once in a while. I find that regularly massaging my ankle muscle keeps my Achilles tendon happy and pain-free.

Save $40 on OPOVE M3 Pro Max Massage Gun

PRODUCT INFORMATION

+ OPOVE M3 Pro Max massage gun is a go-to self-myofascial recovery tool, it is easy to use and good to relieve muscle pain and soreness for athletes and workout in the gym

+ It is 15mm amplitude with max 50 lbs stall force; Working noise is only 45dB - 63dB through 4 speeds MAX 3,300 percussions per minutes

+ OPOVE comes with a rechargeable battery and works up to 4 hours of use per full charge

+ 5 Applicators for relaxing and massage in different areas; Manual & auto mode meets your different massage requirements

+ Lightweight 2.3lbs, ergonomic design, and easy-to-use for self-myofascial release. Comes with a protective carrying case

How Does the OPOVE work?

 This unique muscle stimulator feels like an intense massage from a person pounding your back with their fists. The applicators move in a quick in and out motion. I like to think of this muscle massage device like how one would tenderize a piece of meat with a mallet. A piece of meat is just muscle from an animal so I like this description. So the OPOVE gives your muscles a nice deep massage. 

Watch this video to see how the at-home massage device works. 

Save $40 on OPOVE M3 Pro Massage Gun-Black

11 Tips To Avoid Injuries While Exercising

Makes my calf muscles happy

 The cold weather has forced me to exercise indoors this past week. Changing my workout routine always gives me sore muscles as I am using different muscles. A morning fitness of going up and down the stairs in my house leads to sore muscles in my calves. So after my workout, I put the OPOVE M3 Pro Max massage gun to the test. This massage gun gave my muscles a deep muscle massage and instant pain relief. 

Designed to help you recover from workouts and is a normal part of my routine 

Wonderful back and neck massages

 Even my husband likes the OPOVE M3 Pro massage gun. After a long day of working from home on the living room couch, instead of the desk at his office, my husband often complains about a sore back and a stiff neck. So I let my husband try the OPOVE muscle massager on his neck and back. My husband loved the power of this device as the OPOVE pounded on his sore muscles. The OPOVE massage gun makes it so easy to give my husband a back rub and does not give me sore hands. 

Save $40 on OPOVE M3 Pro Max Massage Gun