Hey guys,
This week I am going to share with you the best supplements for female hypertrophy. In this list, I also go over the benefits, side effects and timing of each supplement. If you are skeptical about which supplements to take, here are a few of my previous posts on fitness supplements.
Make sure to be discerning about which brand/supplement supplier you choose to buy your supplements from. Research both the ingredients on the label and the supplement brand itself! Here are the top 5 fitness supplements for female hypertrophy!
#1: Whey Protein
Benefits:
Fast-digesting protein source, helps build lean muscle, allows us to meet our daily protein needs.
“A 2017 review of 49 studies concluded that when healthy adults combined protein supplements with resistance training, they experienced increases in muscle strength and size (Medical News Today, 2021).”
Potential Side Effects:
Nausea, headache, fatigue, acne, increased bowel movements.
Timing:
Aim to consume this 30 minutes post-workout. Whey protein can be taken several times throughout the day.
“One 2017 review notes that resistance training and protein consumption stimulate muscle growth. The reviewers also recommend consuming protein just before or after exercise to enhance further muscle growth (Medical News Today, 2021).”
If you want to optimize your recovery, try adding a carbohydrate with your post-workout shake. This will replenish your lost glycogen stores. You can add fruit or oats into your shake!
“Combining carbohydrates and protein powder may benefit muscle recovery after a workout. Adding carbohydrates replenishes glycogen stores, which could speed up muscle recovery. (Medical News Today, 2021).”
#2: Creatine
Benefits:
Helps muscles grow quicker, increases ATP production leading to increased focus, concentration and performance. It also helps with recovery!
“Creatine use has consistently demonstrated improvements in muscle and brain PCr levels, which has been shown to result in improvements in strength and exercise capacity. When combined with resistance training, creatine further augments body composition and bone mineral density, particularly in post-menopausal females (Ryan et al., 2021).”
Potential Side Effects:
Abdominal pain, dehydration, muscle cramps, bloating.
Timing:
Take this 30 minutes before workout and/or with post-workout meal.
#3: Caffeine
Benefits:
Increased focus and performance, improves mood, provides extra energy for lifting more weights and can lead to fat loss.
“Caffeine appears to provide significant ergogenic effects on muscle strength and power. The expression of strength in the form of 1RM is most specific to the sport of powerlifting but may translate to performance improvements in a variety of other strength-power sports (Ggrc et al., 2018).”
Potential Side Effects:
Insomnia, headache, dizziness, dehydration, anxiety.
Timing:
Take this 45–60 minutes before exercise.
#4: Multivitamin
Benefits:
Taking a multivitamin protects the body against any possible nutritional deficiencies that may arise from heavy training and or/calorie restriction.
“Vitamins play an important role in muscle growth and recovery. They act on a cellular level and contribute to functions like the reduction of oxidative stress, the formation of collagen, and membrane repair. They also help in increasing muscle mass and providing structural strength (Health on Medecine, 2021).”
Potential Side Effects:
Constipation, nausea, vomiting.
Timing:
Best taken in the morning.
#5: Fish oil
Benefits:
Supplementing with fish oil is beneficial for improving mood, aiding in muscle recovery and improving performance at the gym.
“EPA and DHA can help offset increased free radical damage often generated during strenuous workouts, causing inflammation that taxes the muscles, joints and ligaments. At the same time, they can help keep the arteries clear and blood flowing efficiently through the body and to the muscles, and even the brain (OmegaQuant, 2018).”
Potential Side Effects:
Fishy aftertaste, heartburn or nausea.
Timing:
Best taken with a meal throughout the day.
In conclusion, make sure that you do your research before buying your supplements. Make sure that the brand use high quality ingredients and they support your goals whilst giving minimal side effects. From caffeine to creatine, the supplements on this list are useful for enhancing the feminine and curvy aesthetic that we work so hard for!
I hope that you guys enjoyed this post on the best supplements for female hypertrophy, please let me know what you thought about them in the comments section below!
Sources:
https://www.bodybuilding.com/content/girls-guide-to-supplements.html
https://www.medicalnewstoday.com/articles/best-protein-powder-for-women#benefits
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/
https://omegaquant.com/5-reasons-to-take-omega-3s-before-your-next-workout/
Taras Fit World 
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