weight training supplements for females?

shandyclover

I'm looking for some advice on supplements to take.

I am a 46 yo female just starting to get into weight training. While I am not looking to become a body building champion I would like to increase my muscle mass and strength. I've tried to do some research online re. supplements but the information seems overwhelming and it all seems a bit of a minefield to the initiated. I would like to stay as natural as possible but wondered if anyone has any advice. I have bought some 'nothing else added' whey powder to improve my protein level as I am almost vegetarian, but is there anything else I could/should be taking?

cherryblossomzel

I'm no expert, but I think that as a beginner you'd be better off simply eating lots of protein (and enough calories in total, if you're hoping to gain muscle) and making sure your exercise programme is good.

I don't think that supplementation is necessary, or at least not until you progress quite a bit and start competing etc.

Swampy3k

I agree with cherry, eat clean and sleep well, there are some stuff on the market for female bodybuilders but i know quite a few which just take the same as men (some even have better results due to a smaller frame) main website I use is bodybuilding dot com, it has loads of reviews and hints and tips as well as lets you make a profile to keep track of your progress. I hope this helps

(I am in no way affiliated with said site) :P

RachieRiot

Hi there, I agree with the others and clean eating is the way forward. Make sure you're getting enough protein if you are weight training especially if veggie. I'm vegan and know the struggles!
I used to get bounce bars as a protein source for after a work out, or an avocado and spinach shake (it's not as terrible as it sounds!)
The bounce bars can be costly if you're getting them out the shops but are a reasonable price on amazon if they're not a daily thing.
Bench pressed oats do an instant whey protein oats, which is super yummy!
But eat clean, drink lots and lots of water, get plenty sleep and good luck have fun doing it!

shandyclover

Thanks Cherrie, Davie and Rache for your advice - it's all new to me!

After years of sticking to a low fat diet I am just starting to learn the principals of 'eating clean'.

While I am not a vegetarian myself, 2 of my teens are and one is vegan. I don't cook meat at home, so rarely eat it (and to be honest don't miss it, the smell of meat now makes me queasy). I am fairly careful to make sure the kids are getting enough protein but often neglect to make sure I do. Trying to remedy that.

The oat base whey powder sounds interesting. Will have to look into that for the girls too. One of them is training for a marathon and another is captain of her fencing team, and another just started uni - all good reasons for a protein boost!

G_Model101

cherryblossomzel wrote: »

I'm no expert, but I think that as a beginner you'd be better off simply eating lots of protein (and enough calories in total, if you're hoping to gain muscle) and making sure your exercise programme is good.

I don't think that supplementation is necessary, or at least not until you progress quite a bit and start competing etc.

Agree with this re: Supplements.
Basically every fitness magazine is telling you that this supplement can change your life etc, when tbh, most of success is down to good, old fashioned hard work.

Ross Enamait has a good take on supplements imo
http://www.rosstraining.com/supplements.html

A few I would consider/take are:
-A good multi vitamin
-Cod liver Oil
- Creatine
-Whey Protein
- Caffeine for pre workout energy

nlj1520

I started weight training just over a year ago and have made reasonable progress in losing fat, gaining muscle and increasing fitness. At first I took zinc and magnesium as well as 'eating clean'. The idea was to improve my recovery time. Now I don't take any supplements, but have continued the diet and my recovery times have continued to improve. I eat a LOT of protein, LOADS of green vegetables, quite a bit of Greek yoghurt and nuts.
I have found this a fantastic form of exercise. I love it and love seeing the progress I continue to make. Hope you enjoy it too.
By the way I am 55.

thursdaynext

I am vegetarian, and I train quite hard - weights plus HIIT. I use protein shakes as a way to ensure I get enough protein on training days - I would recommend them, they have been really helpful for me in getting my nutrition right.

I use whey isolate, as a shake with skimmed milk, within 30-60 minutes of a workout. I also eat a fair amount of nuts, lots of Greek yoghurt, and pulses several times a week, plus a bit of cheese, as my main protein sources. Broccoli is surprisingly good for protein too.

netwizzy

G_Model101 wrote: »

Agree with this re: Supplements.
Basically every fitness magazine is telling you that this supplement can change your life etc, when tbh, most of success is down to good, old fashioned hard work.

Ross Enamait has a good take on supplements imo

A few I would consider/take are:
-A good multi vitamin
-Cod liver Oil
- Creatine
-Whey Protein
- Caffeine for pre workout energy

i wouldn't suggest creatine so early on in her training. since she's a beginner, she'll likely be making a lot of gains early on.

i would suggest looking into creatine when you hit your first plateau, which probably won't happen in the first couple of months. let you body get used to training consistently first. however, keep in mind that creatine will make your body retain more water, so you will get bloated. you won't stop being bloated until you stop taking creatine.

have fun with your training!