If you're looking to add some extra goodness to your diet, supplements can make a huge difference. No, not that kind of supplement you're thinking of, and not really any kind of supplement at all. We're talking about the workout supplements that you take before and/or after your workouts.
If you'd like to learn more about the most popular supplements among fitness enthusiasts today, just keep reading.
Check this video by Hoss Fight showing Jim Bruce use a power rack in a workout.
| Name | Category | Product |
|---|---|---|
| Cellucor Cor-Performance Creatine Monohydrate | Best Overall |  |
| Nutricost BCAA Powder 2:1:1 | Budget Pick |  |
| Isopure Low Carb | Upgrade Pick |  |
1. Cellucor Cor-Performance Creatine Monohydrate
Pros:
- Excellent for building lean muscle
- Delicious strawberry-lemonade flavor
- Affordable
- Easy and convenient to take
- Slight creatine taste, but it goes away quickly
Cons:
- New formula has fewer servings than previous ones
- Individual packaging could be better
Fruit Punch (Cor-Performance Fruit Punch).
If you want to get your CrossFit game on with a creatine powder, this is a great product to try. It is one of the most affordable creatine powders out there, and you can get a great deal on Amazon and other retail stores.
The fruit punch flavor is a nice change of pace from regular boring flavors. It’s not the most delicious flavor in the world, but it tastes fine and has fewer calories than water-based pre-workout supplements. It also mixes fairly easily, and there is no real creatine taste.
2. Isopure Low Carb
Pros:
- High in Protein
- No Carbs
- 25g of protein per scoop
- Gluten Free
- Keto Friendly
- 90 Day Supply
- Good flavor
- Good price
Isopure Low Carb is the best protein powder for women with over 200 5-star reviews. It’s the perfect low carb protein powder for women including a whopping 25 grams of whey protein isolate and only 110 calories, 0 grams of sugar and 0 grams of carbohydrates per full scoop. So, you get a lot of protein, added vitamins and minerals and very low calories.
Low Carb Isopure has a mild chocolate taste that works well in smoothies or mixed with water or almond milk to make a low cal dessert treat. It tastes great in smoothies (I like it with just strawberries and vanilla).
Many of the women who use this product say it’s their favorite protein powder and many have used it for years. They like that it’s low carb and it helps them follow a low carb or keto diet. It also isn’t made in a facility that processes milk, eggs, peanuts, soy and shellfish which makes it perfect for people with allergies.
3. MuscleTech Platinum Creatine Monohydrate Powder
Pros:
- 100% pure monohydrate unflavored creatine
- Great value
- More convenient and portable than traditional bulk containers
- Tastes great
- Dissolves easily
- No stomach issues
- Doseable and adjustable
- Progress in training is tracked by measuring weight on a scale
- Great vegan alternative to whey
- Only minor side effects are water retention/bloating
Cons:
- Taste can be overpowering in some drinks
- Foam in shake can be a little messy
- Vegan version has no taste
- Can cause intestinal discomfort in some users
While lifting weights is one of the most common forms of strength training, it is also the one that not only provides the least amount of benefits but also increases your risk for injury and overuse. Training with weights, though, is highly important to improve muscle strength and mass strength.
To boost your muscle growth and overall strength, you should consider taking a creatine monohydrate supplement. Creatine is a naturally-occurring amino acid that is produced in your liver, kidneys and pancreas and then stored in your skeletal muscles, heart, brain, and testes.
It is the single most important supplement for muscle gain and training as it promotes lean muscle growth and regeneration. It also helps improve your overall strength, endurance and increase athletic performance.
4. Omega-3 Wild Alaskan Fish Oil
Pros:
- Very high-quality supplement
- Easy to swallow pill
- Helps with fat loss and energy production
- Helps improve heart health
- Helps improve joint health
- Offers a variety of benefits
Omega-3 is an incredibly effective, natural fat-fighting supplement that’s perfect for supporting a healthy heart, beating hunger pangs, and keeping your energy high.
This Pure Omega-3 supplement is ideal for vegetarian and vegan, people who do not eat fish, or for people who would like to increase intake of Omega-3.
This product is also a great alternative to other fish oils because it is tested for heavy metals and contaminants like mercury and PCBs.
5. GNC Triple Strength Omega 3 Fish Oil 1000mg
Pros:
- Triple strength
- Contains EPA and DHA
Cons:
- The best fish oil does not have a strong fishy aftertaste like some other brands
- but it does taste alittle fishy
Joints, Brain, Diabetes & Digestion.
GNC Triple Strength Omega 3 Fish Oil 1000mg, 120 Count, Supports Joint, Skin, Eye, and Heart Health, Joints, Brain, Diabetes & Digestion.
CrossFit is known for its fancy, and sometimes even eccentric, apparel. CrossFit apparel ranges from fitted tanks to bright, funky workout tops, and from bright leggings to sports bras with gentle support. Most CrossFitters find that good CrossFit clothing is practical, adequate and helps them focus on their workouts.
6. BSN Syntha-6 Whey Protein Powder
Pros:
- Protein blends are well balanced for various purposes
- Great taste with Cold Stone Creamery flavor
- Zero sugar
- High levels of amino acids
- Protein blend ingredients list is very uniqe and potent
Cons:
- Protein powder is grainy, unless you mix with milk.
- Bag it comes in is not re-sealable.
7. Carlson – The Very Finest Fish Oil
Pros:
- Frankly, these soft gels have virtually no taste. This is a good thing.
- All of the fish pieces are whole (as opposed to being ground up into fish oil powder). This is also a good thing – simply because the fish oils can be better absorbed (or so I hear).
- The effects of this fish oil supplement are *very
- subtle, but perhaps that's a good thing.
- The soft gels are tiny and easy to swallow.
- This product is sustainably sourced.
- As I hinted above, the soft gels (at least the black ones) do have a mild lemon flavor. Not like lemonade, but it's something. So some people might like this. I imagine there are other flavors, but I didn't want to know what they were. 🙂
Cons:
- This stuff is expensive.
- The soft gels are tiny, but they don’t contain much fish oil in them (so they are tiny but very expensive).
Bottom Line:
- This stuff is expensive.
- The soft gels are tiny, but they don’t contain much fish oil in them (so they are tiny but very expensive).
8. Nutricost BCAA Powder 2:1:1
Pros:
- Mixes easily
- Delicious taste
- Deals with muscle soreness after a workout
- Well-priced
- Effective blend of essential BCAAs
Cons:
- Might cause stomach cramps
- Burps up excess gas
- Some people might be allergic to artificial sweeteners
Nutricost’s BCAA powder offers some of the best value. The company has a stellar reputation with customers, and has spent more than a decade perfecting its formulas.
This is one you’ll be sure to come back for over and over again. It’s the best BCAA powder you can buy for the money.
If you’re looking for the absolute best option, though, Nutricost’s BCAA powder is a good choice for an affordable price. The Nutricost 2:1:1 Unflavored BCAAs is a great addition to any supplement or health routine.
9. MusclePharm Essentials BCAA Capsules
Pros:
- Lightweight and subtle
- Great for putting on mass
- Comes in a unique bottle with measurement markings
- Plenty of BCAA content
This is one of the most recommended workout supplements for women, and is a BCAA powder in capsule form. BCAA stands for branched-chain amino acids. These are three of the essential building blocks of muscle (leucine, isoleucine, and valine) and are referred to as the "essential" amino acids because your body cannot make them.
BCAAs are especially important after a workout because your body uses them for muscle growth. It also helps to speed muscle recovery. Each dose of this supplement includes 1 g of sodium, 2 g of calcium, and 100 mg of potassium.
These are 200 mg capsules, and each bottle contains 30 servings. When you take one serving (2 capsules) it provides a total of 8.1 g of BCAAs.
10. BPI Sports Best BCAA Peptide Linked Branched Chain Amino Energy Powder
Pros:
- Extremely palatable
- Not loaded down with artificial sweeteners or flavorings
- No artificial ingredients, no artificial colors, no magnesium stearate, no added sugars, no glycerin, no maltodextrin, no caffeine, no ephedrine, no diuretic ingredients, no ephedra
- Great for reducing post workout recovery time
- Complete amino acid profile for muscle development
- Great tasting protein powder for post workout use
- Easily digested and assimilated
- Increased protein synthesis
- Energy boost for increased stamina.
Cons:
- Shortened trial time. Only 14 days
- Phenylketonurics: Contains phenylalanine.
Sometimes you need to give your muscle-building efforts an extra kick. That’s where aminos come in. This is a review of the top 5 BCAA’s. These essential amino acids boost your workout and can really help you reach your goals faster.
First, let’s take a look at what BCAA’s are and why they’re so special.
11. Optimum Nutrition Beta Alanine Powder
Pros:
- Great for endurance training
- Essentially unflavored- doesn’t have a bad taste to it
- Has a good price point
- Increases time to exhaustion on sets of 30 seconds all the way to sets lasting up to 8 minutes
- A must have for Crossfitters and runners
Cons:
- Takes at least 2 weeks to really see a difference
- High doses might cause tingling skin and paresthesia
Optimum Nutrition Beta-Alanine is one of the best supplements available for athletes. Although it doesn’t directly build muscle, it’s a must-have for anyone who wants to get a better body.
This ingredient is especially necessary for:
Basically, anyone who wants to put in extra mileage at the gym, and get a better body from their workouts.
12. MRM Beta-Alanine
Pros:
- Balance muscle pH
- Supports explosive strength
- Improves overall performance
- Supports cardiovascular function
- Helps stimulate greater hypertrophy (muscle growth)
Beta-Alanine is the best pre workout for women who do intense training including high-intensity interval training or weight training. Women need Beta-Alanine don't have the enzymatic capacity of men to process the amino acid Arginine. With beta-alanine, Arginine levels increase.
One of the side effects is that it increases the blood flow to muscles and improves your workout.
Supplementing with Beta-Alanine before hitting the gym will help you have a stronger workout, a better flow of blood to your muscles and increased endurance, which is critical if you are doing high-intensity interval training, longer sessions of cardio, or weight training.
13. BPI Sports Best Creatine
Pros:
- Natural product
- Tastes really good (thus many like to drink it instead of just have it mixed with water)
- Great for muscle recovery and creatine phosphate energy production
- Best seller with a great reputation
- Great price
- No loading phase required
- No loading phase required
- Dissolves nicely
- Available in several flavors for variety
- One of the highest rated and best reviewed on Amazon
Cons:
- It doesn’t contain artificial colors
- One of the few negatives is that it has a thick consistency
- Also, not the most attractive shaker
Lemonade, Tropical, Watermelon Blue Razz).
Available in the market, this product will promote strength gain and muscle mass in your body. This product is designed to increase quantity of the muscle amino acid glycine. It will also aid in the improved recovery period to your muscles.
This product also contains the ideal creatine levels, which makes sure that your body has enough energy to facilitate effective workouts.
Frequently Asked Questions (FAQ)
How do I take my physique to the next level?
First, let's get one thing straight – women don't have to get bulky, ripped, and cut to get in amazing shape.
If you’re a woman who is simply trying to add a little definition to her physique, adding bodyweight training to your existing routine is a great way to do it! You can challenge your muscles and shock them into new growth by performing bodyweight exercises in addition to your normal lifting sessions.
What supplements should a woman take while working out?
Caffeine, creatine, BCAAs, branched chain amino acids, GLUTAMINE, L-Cysteine, L-Carnitine, Vitamins D, C, and E, whey protein isolate and last but definitely not least, protein!
Most women have difficulty putting on muscle due to lower natural testosterone levels, so adding the following supplements can help a woman boost her natural muscle protein synthesis.
What supplements should I take to tone up?
Whey protein is the best for muscle growth and repair. Whey protein is a fast-absorbing protein and it passes through your entire digestive tract in as little as two hours. Whey protein is essential for muscle recovery and immediate absorption.
What can a woman take to build muscle fast?
Do not take alcohol, drugs, tobacco or even coffee. These will hinder your efforts and their effects on the body will only make a harder time to take off the weight.
With regard to weight-lifting, there are 3 key things you need to focus on: Pick the right exercise (full body exercises are the best), Keep the weights light and the repetitions high, and watch your diet.
All of the nutrients you consume will go towards building new muscle, so it's important to make sure you eat what you need. You will have to up your protein intake for muscle growth, for instance. If you have a hard time eating more, consider supplements.
Try to make sure you're always eating 5 to 7 smaller meals throughout the day. It's better to eat more often than to eat larger amounts at fewer times. If you're not hungry when it's time to eat, fill up on protein or use a supplement.
Conclusion
Women should be lifting weights as often as they can and participating in a variety of different types of resistance training so they can see the best results.
This is important for both men and women because our bodies are meant to stay active and strong, and lifting weights in particular keeps our bones, joints, ligaments, and tendons healthy, so we have a strong posture and healthy body.
The eight supplements below are helpful for women in a variety of different ways.
If you find yourself struggling with metabolism, body fat loss, hair growth and thickness, and an overall feeling of wellness and well-being, the supplements below will help.
Our Recommendation
| Name | Category | Product |
|---|---|---|
| Cellucor Cor-Performance Creatine Monohydrate | Best Overall | |
| Nutricost BCAA Powder 2:1:1 | Budget Pick | |
| Isopure Low Carb | Upgrade Pick | |