Muscle Building Supplements For Women

Muscle building supplements for women

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Trying to add a few pounds of muscle isn’t a super complicated process, but the supplements you choose will be a little different compared to men. There are some common supplements that work for both sexes, but the testosterone boosters designed for men aren’t what you want in your cabinet. Here’s the best muscle building supplements for women.


If you were only going to spend your hard earned money on one supplement this would be it. Few supplements have been as thoroughly tested, with such positive and quick results. Supplementing with creatine improves strength, and quick burst movements making it ideal for resistance training.

And the results are often noticeable within 2-3 weeks after you begin supplementing.

While you do get creatine from food (red meat), you’re unlikely to be consuming enough every day to make a noticeable difference. Using a powdered supplement is an efficient and more cost effective way to get the creatine your body needs.

How To Use It:

Unlike most supplements, creatine is best used with a one week load followed by a maintenance routine.

Week 1: 20 grams of creatine per day, preferably taken in 5-10 gram doses.
After the first week: 5 grams per day

You should only take more than 5 grams per day during the first week to saturate your creatine stores. Taking more than 5 grams/day during maintenance is unlikely to yield greater results.

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Whey Protein

Whey protein is a milk derivative, and is the most recommended because it contains all the necessary amino acids to promote muscle growth. When choosing your protein opt for a low sugar, low carb powder.

You might want to choose vanilla, and use fresh fruit to add flavor and natural sugar.

How To Use It:

Whey protein can be used as a smoothie, meal replacement, or recovery drink after a workout. After a strenuous workout, like resistance training, your body is in it’s greatest need for resources.

Mixing your creatine with a whey protein shake immediately after your workout is a common practice to help build muscle.

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Branched Chain Amino Acids

Muscle is hard to build. It takes time, effort, and a lot of calories. While building new muscle is a high priority, don’t forget to help preserve what you have.

When you exercise, especially if it’s intense cardio, your body can and will break down muscle tissue to use for energy as needed. Branched Chain Amino Acids (BCAAs), can help slow or prevent this process and preserve your hard earned muscle mass.

How To Use It:

Take 15-20 minutes before your workout with water.

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