• Skip to content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Shop ModernMom
  • Become An Insider

ModernMom

The premiere destination for moms

  • Parenting
    • Pregnancy
    • Baby
    • Kids
    • Tweens and Teens
    • ModernMom Monday Videos
  • Cooking
  • Living Healthy
    • Breast Cancer
    • Health & Fitness
    • Body after Baby
    • Beauty
    • Relationships
    • Love
  • Lifestyle
    • Crafts
    • At Home
    • Education
    • Travel
    • Pets
    • Decorate
    • Money
    • Brooke Burke
  • Celebrate
    • Holidays
      • Easter
      • Valentine’s Day
      • New Year’s
      • Christmas
      • Hanukah
      • Halloween
      • Thanksgiving
    • Birthdays
    • Parties
  • Must Have
  • Contests
  • Entertainment

Supplements for Women to Gain Muscle

January 25, 2011 by ds_77039 Leave a Comment

Regular weight training is one of the best ways to transform your body. As you gain muscle, you’ll begin to look firmer and more toned in as little as two weeks. While diet and exercise alone are enough to help you add muscle to your frame, fitness supply stores are lined with supplements designed to boost your results. Should you choose to take supplements, talk to your doctor first, and remember that they are not regulated by the Food and Drug Administration.

Whey Protein

Whey protein, one of the proteins found in cow’s milk, is one of the most popular muscle-building supplements on the market. Most adults need 0.8 g of protein per kg of body weight each day, so a 130-pound women would need about 48 g of protein. While whey protein shakes offer a convenient way to boost your protein intake for muscle building, especially for vegans or vegetarians, most adults get more than enough protein through dietary sources. Any protein consumed in excess of what your body needs will be stored as fat. Women, who are at greater risk of developing osteoporosis, should take extra care, as digesting protein strips your body of urinary calcium.

Glutamine

Glutamine, available in powder or capsule form, is supposed to prevent muscle breakdown during intense exercise, such as weight lifting. Most athletes demonstrate low levels of glutamine when suffering from over-training syndrome, but studies have shown mixed results on the effectiveness of supplementation for muscle gain or recovery.

BCAAs

Branched chain amino acids, or BCAAs, make up three of the amino acid building blocks found in protein. BCAA supplements are marketed as a way to reduce fatigue during your workout, allowing you to lift heavier weights for a longer period of time. While every busy mom could use a pick-me-up, researchers have been unable to back up such claims with verifiable results.

Creatine

Many male weightlifters supplement with creatine, an amino acid found in meat and fish, to help them bulk up. While results have been mixed, some preliminary clinical trials on animals and humans have shown that creatine may help boost strength and lean muscle, reports the University of Maryland Medical Center. There are no known long term side effects of creatine supplementation, and because women lack the hormonal makeup to pack on muscle like men do, creatine may help you add muscle without making you look bulky.

Comments

comments

Filed Under: Living Healthy

About ds_77039

Lydia Stephens began writing professionally in 2009. She has written online for eHow, Garden Guides, SheKnows.com, ModernMom, YellowPages and LIVESTRONG.COM and has been published in "Stringing Magazine" and "Xiamen Wave." Stephens played competitive soccer for 19 years, has been weight lifting since 2007 and enjoys running. She has a Bachelor of Arts in philosophy from the University of Texas.

Reader Interactions

Primary Sidebar

Search

Tell a friend

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

ModernMom TV

Featured

Nursing Mothers Granted Tax Break

Great news! Nursing moms are getting a new tax break from … [Read More...] about Nursing Mothers Granted Tax Break

Must Have

STEM-related Toys to Include in Your Child’s Easter Basket This Year 

April has arrived which means it’s time to pull out the food … [Read More...] about STEM-related Toys to Include in Your Child’s Easter Basket This Year 

Did you know?

Child Too Big for a Toddler Bed

When Is a Child Too Big for a Toddler Bed?

tricks to get pen stains out of light clothes

Tricks to Get Pen Stains Out of Light Clothes

strep throat symptoms in babies

Strep Throat Symptoms in Babies

Mild Cramping During Early Stages of Pregnancy

What Does It Mean When Your Partner Curses at You?

What Does It Mean When Your Partner Curses at You?

Child Seat Belt Laws for a Pickup Truck

Child Seat Belt Laws for a Pickup Truck

How to Help Young Kids Lose Weight

Can Self Rising Flour Substitute for Baking Soda?

How to Detect a Miscarriage

10 foods to improve sperm count and quality

10 Foods to Improve Sperm Count and Quality

Footer

  • About Us
  • Contact ModernMom
  • Advertise With Us
  • Press
  • Privacy Policy
  • Terms of Use
  • Contributors

Copyright © 2023 Modern Mom. All Rights Reserved.

Reproduction of any portion of this website only at the express permission of Mom, Inc.

The information provided on ModernMom is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.