There are so many supplements on the market today, which are right for you? You workout, you’re eating right, now time to go out and purchase some supplements to optimize your performance and metabolism.
First get a good multi vitamin..and then power up with the following:
Calcium: Its probably the most important supplement for a woman. Calcium is essential for bone development and can help alleviate the symptoms of PMS. On top of that dairy foods high in calcium have been shown to play a role in energy metabolism. Women age 19 - 50 should get 1000 mg of calcium per day.
Whey protein: is second must have supplement on your list, is isolated from dairy milk and is considered the highest quality protein available. WPI provides the richest content of amino acids all in a convenient powder format. Whey protein can be used as a source of protein for a quick meal or can be added to almost any food to supplement your protein needs. Try a peanut butter and chocolate whey protein shake!
Fish oils: Fish Oils are derived from the fat of cold water, deep-sea fish and is a source of Omega-3, which is an essential fatty acid that contains DHA and EPA. They are essential for your body to make new cells, particularly brain and nerve cells. Omega-3 fatty acid is an important nutrient for maintaining a healthy heart, brain and nervous system, as well as helping to reduce inflammation in joints and maintaining flexibility - something all active people need. Use a minimum of 3g daily.
Antioxidants: Work to decrease the harmful effects of free radicals produced by the body through a process of oxidation. By binding to active receptor sites on free radicals, antioxidants act like scavengers, neutralizing free radicals damaging effects in our body. Common antioxidants can be found in the foods we eat, however supplements such as grape seed extract, green tea extract and lycopene isolated from tomatoes offer potent and concentrated forms of antioxidants without the added calories.
Arginine: An amino acid that the body cannot make naturally is involved in many processes including hormone secretion, the removal of toxic waste products, improving sexual function and immune defense. But perhaps the best use of arginine is its ability to produce nitric oxide, through the property of vasodilatation. Supplementing with arginine can help increase vasodilatation of blood vessels resulting in better transfer of important nutrients to the muscle, and ultimately aiding in growth and repair. Arginine can be found on it's own but can also be found in many popular pre-workout products.
Glutamine: Glutamine is a non-essential amino acid, found in abundance in the human body. Glutamine has been shown to aid in recovery, reduce protein catabolism and increase protein metabolism. Its presence is found in the blood, gut and the skeletal muscles and is used as a main source of fuel for the immune system. Glutamine is considered by some as being conditionally essential, particularly in states of injury or compromised immune function. After training, injury to the muscle cells occurs, causing our immune systems to induce the recovery process to help repair tissue damage to muscles.
Green tea extract: An extract of green tea has been found to significantly increase energy expenditure and have an effect of fat oxidation. This exact extract was found to increase overall energy expenditure by 35%! The catechins in green tea extract, especially one known as ECGC (Epigallocatechin Gallate) protect your body against respiratory and digestive infections, short circuit the reproduction of cancerous cells, help lower high blood pressure, reduce the levels of LDL and total cholesterol in your blood, and – believe it or not – helps fight cavities.
Vitamin B12: is one of the top ten health supplements because it strengthens the immune system and helps relieve the effects of physical and mental stress on the body.
Co Q10: Since its discovery in 1957, CO Q10 (ubiquinone) has been widely studied. It’s a component in the mitochondria in every cell in your body, where it seems to function as an antioxidant. Among the benefits associated with taking health supplements containing CO Q10 are fewer and less severe migraines, lower blood pressure and cholesterol levels, increased energy and heightened immune system.