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Wanting to get the most out of your hard-earned workouts? We totally understand. Check out this post for a list of supplements and benefits that can help level up your post-workout glow.
Affiliate Disclaimer: As an Amazon Associate we earn a commission from select purchases and links as purchased through this site. However, you can rest assured that we at Vitallis Blog have experience with these products and have thoroughly researched. However, before taking any supplement, please speak to your healthcare provider. We can only offer informational suggestions, and are not here to replace qualified healthcare advice.
When it comes to getting the most out of your workout routine, adding a workout enhancing supplement can level up your gains. In this review, we will look at a couple different types of post-workout supplements to help you make an informed decision. Our focus will be on products that create results, and we will let you know why you would consider taking this supplement as well as how and when it is best absorbed. Now, here are our picks for Best Supplements for Gym Recovery for Women. Happy working out!.
Best Supplements for Gym Recovery for Women
Creatine is a common workout supplement available at most sports and supplement stores. It is usually taken dissolved in water. Since creatine is related to the amount of water content in the muscles, you need to make sure you are drinking enough water while taking this supplement.
So what is creatine? Creatine is a natural supplement found in fish and meat products. A common misconception is that it is a steroid, but it is not. Rather, the body maintains natural creatine levels for normal function and more likely than not, you already have creatine in your system. However, most natural production or consumption does not work to maximize the muscle storage of this compound, which supplementation can do for you. This has been associated with a variety of positive effects.
While there is extensive research on creatine, there can be some slight nuances in usage between males and females. While females naturally have less creatine stores than males, it has been shown that creatine supplementation can have a positive impact on women who use it.
A study (linked below) suggests that creatine usage may be important for women who undergo a natural cycle, as creatine stores may become depleted during monthly menses. It has also been shown to correlate with increased exercise performance and strength, as well as positive mood and energy benefits over time. It not only helps in the gym, but can have cognitive benefits and overall improve your move and performance in multiple aspects of life. Creatine works by increasing the amount of energy you have during exercise. This means that you will, in theory, be able to workout harder, life more, or get more duration in your workouts.
Some common myths about creatine usage is that it will cause weight gain. Studies have found this is mainly a myth in female use. In men, often the weight gain is caused due to increased water retention in the muscles (which can make them look bigger), while some women may experience this effect as well, it is often less pronounced than their male counterparts due to differences in biological makeup. If weight gain does occur, it is most often associated with increased muscle growth (which is kind of what we are hoping for in most cases), and not fat.
Another common complaint is bloating, and while possible, creatine was not found to have a significant impact on the digestive system. Overall, it was found creatine has very minimal side effects, and is considered a very safe supplement to use when consumed correctly. Just follow the instructions on the bottle, and you'll be taking it correctly. As always, ask your healthcare provider if this supplement is right for you.
When to take creatine: Try to take this supplement before or after your workouts. This is considered the best time. If you aren't working out that day, sticking to mealtimes is recommended.
If you are interested in trying creatine, check it out with the button below. To learn more about the benefits of creatine, read here.
Whey Protein
Whey protein is often consumed in the form of a protein shake or other drink. This works to help build additional muscle mass in the consumer. Whey can be a great way to help solidify gains in the gym and see an overall growth in mass.
A blind study of people aged 18-30 found that whey protein successfully increased muscle mass, but not necessarily muscle strength, which is interesting. They also found this effect to be true in almost all of the studied muscles, except for two in the thigh area. So if thick thighs are your goal, perhaps this isn't the supplement for you. However if you are focused on holistic growth or looking to gain fat free mass, this could be a good option for you. What comes to mind here is bulking, so if that's something your interested in, it is something to consider.
"The overall findings support that consuming whey protein supplements may aid women seeking to modestly improve body composition, especially when they are reducing energy intake to lose body weight." - Robert Bergia, Purdue University
While whey protein is regularly used, whey proteins are derived from milk, so if you happen to have an intolerance or allergy, it is something to be aware of. Also, if you choose this supplement, be aware you are likely drastically increasing your protein intake and MUST HYDRATE. Otherwise, there can be a variety of digestive disruptions which can hopefully be avoided.
Electrolytes are some of the compounds dissolved in liquids in our bodies that help keep us operating at our best. Some of the ones we commonly hear about are: calcium, magnesium, sodium, chloride, and potassium. Of these, sodium is probably the most important for regulating ourselves.
We lose electrolytes when we sweat, and this can lead to dehydration, which is obviously bad. However, when we are dehydrated we are not operating at peak physical performance. What's more, we also lose more electrolytes when we workout. Its important to replace these nutrients post workout.
When we don't have enough electrolytes, we can have trouble contracting muscles effectively, which can make our workouts less beneficial. It can help blood flow throughout the body, transferring nutrients and making our systems alltogether more efficient. For all that work, we want to get the most out of this, and electrolyte supplements are a great way to help this happen for you.
This is what an electrolyte drink can do for you. Make sure you pay attention to the amount of electrolytes in the solution. There isn't a one size fits all recommendation as the amount needed greatly fluctuates throughout our lives and depends on a lot of bodily factors.
It is recommended to take electrolytes around the time of your workout. Either directly before, during, or right after is the best time.
Check out some of the best electrolyte supplements here.
Why Omega-3? These fatty acids are crucial to maintaining the health of the body. Natural sources of Omega-3 include fish and some plant-based foods. This can be salmon, beans, or even chia seeds. Chia seeds can be a great and easy addition to your protein shake. Keep in mind there are a variety of ways to meet your nutritional needs of Omega-3 by making dietary changes, and this is recognized as superior in quality and health benefits than supplements.
So what heath benefits do we get from Omega-3? Well, it turns out, it's actually helpful in women's health conditions. Addition of Omega-3 Fatty Acids to the diet have been shown to mitigate common women's health issues and may improve fertility and post-menopausal conditions. It has a variety of mental benefits as well, including mood improvement, slowing of cognitive decline, among others.
It can also reduce the symptoms of many autoimmune and inflammatory diseases, which could be a great way to reduce overall bodily inflammation. In terms of working out, this inflammation reduction can be great for reducing post-workout muscle soreness. This is great for those of us who wake up sore after a tough day at the gym. While it may not eliminate this feeling altogether, it can help decrease it and leave you feeling more ready to tackle your day.
It was also found that more muscle force was maintained during a set for those taking Omega-3, so the quality of workout was considered better. Unfortunately, all of those studies only included men, so it is inconclusive if women would also get these benefits.
Overall, taking Omega-3 can be a good idea in general, especially for women, and, there is evidence showing it can also help reduce soreness post workout. If you think this would benefit you, talk to your doctor, and check it out the supplement version here.
So do you think these are the best supplements for gym recovery?
As avid gym goers for years now, we at Vitallis Blog certainly think these supplements can provide benefits that aid in producing the best results in your training regimen. We hope this article has given you some useful information in order to start evaluating if you could derive benefits from any of these types of supplements.
As always, feel free to share helpful tips in the comments, and let us know about your experience with these supplements!
References
Creatine
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in
Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi:
10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
Meacham, J. & Mawer, R. "Creatine Side Effects: Is It Safe? FAQs You Should Know".
Healthline. Retrieved from https://www.healthline.com/nutrition/creatine-safety-
Tinsely, G. "When Is the Best Time to Take Creatine?". Healthline. Retrieved from
Whey Protein
Duarte NM, Cruz AL, Silva DC, Cruz GM. Intake of whey isolate supplement and
muscle mass gains in young healthy adults when combined with resistance
training: a blinded randomized clinical trial (pilot study). J Sports Med Phys
Fitness. 2020 Jan;60(1):75-84. doi: 10.23736/S0022-4707.19.09741-X. Epub 2019
Sep 23. PMID: 31565912.
Purdue University. "Whey protein supplements and exercise help women improve
body composition." ScienceDaily. ScienceDaily, 23 May 2018.
Electrolytes
Barraclough, A. "Everything You Need to Know About Electrolytes." Women's
Health. Retrieved from
Omega-3
Griffin, R. "What Are Omega-3 Fatty Acids?"WebMD. Retrieved from
Saldeen P, Saldeen T. Women and omega-3 Fatty acids. Obstet Gynecol Surv. 2004
Oct;59(10):722-30; quiz 745-6. doi: 10.1097/01.ogx.0000140038.70473.96. PMID:
15385858.
Van De Walle, G. "Should You Take Fish Oil for Bodybuilding?". Healthline. Retrieved
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