The fitness industry is booming in Germany like never before. The market is full of a wide variety of supplements such as protein powders, creatine capsules, training boosters and much more. But what of all this do you really need as a woman when it comes to building muscles?

Useful supplements for women to build muscle

Many women still believe that dietary supplements are only for men. Many people still have images of tall bodybuilders choking down a protein shake after a workout or swallowing a handful of colorful pills every day in the minds of many.
That this no longer corresponds to the standard in today's world and also very much many amateur athletes fall back on legal substances, has not yet reached some of them.

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Useful supplements

In this post you will find out which supplements actually help you achieve a more muscular body and which ones you should rather stay away from.

Whey

"A scoop of protein in powder form after every workout and the muscles grow by themselves." - This is the idea of ​​many weight training beginners. It should be clear that this is not the case - otherwise only top athletes would probably be walking around.

Muscles are largely made up of protein and need it to grow. Nevertheless, a healthy diet is part of every workout. In weight training, "healthy" also means that approx. 2g of protein per kilogram of body weight should be included. Studies have shown that this amount is sufficient to adequately supply the muscles in the body.
How you meet your protein needs is up to you. This can besides Protein shakesas well as with foods such as salmon, chicken or low-fat curd.

creatine

Creatine is produced in the liver, kidneys and pancreas and, to put it bluntly, ensures that the muscles can perform well. From this it can be concluded that the muscles cannot achieve their full potential if there is not enough creatine. Because of this there is Creatine in powder and capsule form. With about 3g of the material every day, it is possible to achieve more and thus set new PRs (personal records).

The disadvantage: if you take creatine, it happens that water is stored in the muscles, which affects the appearance and weight. Every woman who wants to build muscle should test how a creatine supplement affects her own body. That performance is increased has been studied countless times and proven by many scientists.

training booster

So-called "training boosters" often contain Ingredients like taurine, citrulline, beta-alanine and caffeine. Due to certain reactions in the body, all of these substances ensure improved concentration, more strength and a large portion of training motivation.

In addition to these positive effects, however, negative effects such as nausea, headaches and dizziness can also occur.
Since the male body is a bit more robust and is usually pushed to its limit with heavy weights and maximum strength tests, I would recommend training boosters to men, if at all. Caffeinated pre-workout boosters are a "fun product" and, as already described, ensure better concentration and more motivation. Because of this, I wouldn't say that training boosters are pointless. Nevertheless, no one should hope for an activated muscle build-up after taking it.

Pointless supplements

In addition to sensible dietary supplements, there are at least as many senseless products on the market. One of these products is, for example, L-glutamine, which is produced in sufficient quantities by the body itself. L-carnitine, which is also known as a "fat burner", is just as pointless. Unfortunately, there are only very "thin" studies that this substance really burns the fat as much as the manufacturing companies advertise it. BCAAs are just as useless. 1-2 years ago this supplement was available in almost every fitness store and was found in the shopping cart of an estimated 70% of all online orders. Since it became known that this supplement does not actually have any of the aforementioned effects and the orders have been falling rapidly, the product can no longer be found in many stores.

Would you like to find out more about supplements? Then take a look Kraftsportwissen.de under the heading dietary supplements past. On this blog you will also find interesting posts about muscle building and fat loss.

You can find more information about sport and fitness at Kraftsportwissen.de

#PreviewProducts
1 CYB | AZ Multivitamin Tablets - Vitamins for... CYB | AZ Multivitamin Tablets - Vitamins for...*
  • FULL OF VITAMINS | The most important part of our product is...
  • 1 YEAR'S SUPPLY | Contains 365 tablets when taking the recommended...
  • PRODUCT | This formula is specifically designed to meet the nutritional needs of...
2 ESN Vitamin Stack, 120 capsules, multivitamin ESN Vitamin Stack, 120 capsules, multivitamin *
  • VITAMIN POWER: ESN Stack is a high-quality multivitamin supplement...
  • OPTIMAL FOR ATHLETES: In order to ensure an ideal supply of vitamins for the body...
  • FOR EVERY DAY: Just one capsule a day supplies the body...
3 BRAINEFFECT hormone balance capsules [60 pieces] -... BRAINEFFECT hormone balance capsules [60 pcs.] -...*
  • ✔ OPTIMAL SUPPLY IN EVERY CYCLE PHASE - Your ...
  • ✔ BALANCED THROUGH THE CYCLE - Your cycle often not only makes...
  • ✔ INNOVATIVE FORMULA WITHOUT HORMONES - The capsules contain no...