Most supplements on the market don’t typically target either gender specifically. Nonetheless, each gender has unique needs and these needs are often addressed in gender-specific formulas. Although women may not always realize it from all the edgy marketing campaigns, there’s more to a woman’s supplementation needs than the latest thermogenic fat burner. Women don’t just want to lose weight. They want to shape their physiques and build a healthy body—both on the inside and out.

That said, an intense training regimen puts a tremendous amount of stress on a woman’s body. Accomplishing fitness goals takes more than just spending hours in the gym. Women also need to follow a disciplined nutrition program that often includes a comprehensive supplement routine. Consider this your guide to finding the best ingredients so you can maximize your results.

Proteins

A high-quality protein powder is the foundation of sound nutrition and should be the first thing women reach for when trying to improve body composition. Protein provides the essential amino acids that build muscle and shape the body. There are a variety of protein sources out there. The following are some of my favorites that provide profound benefits to an active woman:

Whey Protein: When it comes to protein supplementation, whey is the definitive leader. It has pushed aside milk-based protein supplements, egg proteins and soy proteins to totally dominate the field. Why? Because whey has an extremely high biological value ranging from 90-100 for whey concentrate and from 100-150 for whey isolate. It’s also high in branch chain amino acids (BCAAs) and is very quickly absorbed.

Casein: If you are looking for a protein that will slowly breakdown over the course of several hours that can be used as a meal replacement, casein is a protein to consider. If you consume casein before bed you will stay anabolic throughout the night and will be able to utilize the protein in your body. Casein takes from five to seven hours to fully break down, which keeps the body absorbing and utilizing the nutrients even while sleeping. Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speeds up recovery.

Egg Protein: At one time, before sophisticated whey processing emerged, eggs were considered the optimum protein supplement. In fact, the whole biological value scale is based on egg protein ranking a benchmark 100.

Hemp Protein: For years the mainstream media has alluded to the health benefits of hemp. First, 65 percent of the total protein content of hemp seed comes from the globular protein edestin, which is easily digested, absorbed and utilized by the human body. Additionally, the hemp seed is loaded with omega-3 and omega-6 essential fatty acids that have significant cardiovascular and anti-inflammatory benefits. Hemp seeds can be used in protein powders, milk, butter and even soap.

Hydrolyzed Protein: This is the highest quality of protein available. It provides highly absorbable peptides that can have a great anabolic effect. Hydrolyzed protein is also much better on the digestive system compared to whey concentrates.

Milk Protein Isolates: Contains both casein and whey proteins. Milk protein isolates are loaded with amino acids. This type of protein is mostly used in protein blend formulas. Pea Protein: Sadly, when it comes to perception, many people struggle with the idea of peas as a protein source. Truth be told, pea protein has a very mild, pleasantly sweet taste. It’s one of the better tasting proteins. Pea protein is the concentrated natural protein fraction of yellow peas.

Soy Protein: A good source of protein for those looking for a vegetarian source of protein. Soy is rich in glutamine, arginine (vasodilation), and branched chain amino acids (recovery). Soy contains isoflavones, which supports healthy cholesterol levels. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism, which aids in fat loss.

Nitric Oxide Boosters

The desire to increase nitric oxide in the body has almost become an obsession for athletes of all kinds, including women. Nitric oxide booster sections are growing in health food stores and these formulas are becoming increasingly innovative. Women take nitric oxide supplements to support increased blood flow and oxygen to the skeletal muscle for increased performance and cellular energy. Furthermore, nitric oxide also facilitates the removal of exercise-induced lactic acid build-up, which reduces fatigue and recovery time. Many nitric oxide boosters contain the following nutrients, among others, which are often part of comprehensive nitric oxide formulas:

Arginine: A semi-essential amino acid that is a precursor to nitric oxide. Increasing dietary intake of arginine from food and supplements increases production of nitric oxide. Taking arginine supplements improves blood pressure and blood flow and reduces risk of cardiovascular disease. Scientists at the Scientific Institute of San Raffaele in Milan, Italy evaluated the effects of arginine supplementation on nondiabetic patients with cardiovascular disease. According to this research published in Metabolism: Clinical and Experimental, it was determined that arginine supplements increase nitric oxide production, reduce inflammation and improve cardiovascular function.

Citrulline: An amino acid produced by the body as a byproduct of synthesizing another amino acid, arginine. This is made possible by nitric oxide synthases, or NOS, a class of enzymes that synthesize nitric oxide from L-arginine, a form of arginine. The relationship between citrulline and nitric oxide impact the body in a variety of ways, including heart health and sexual function.

Flavonoid Root: A breakthrough extract that significantly improves cardiovascular health and the flow of oxygen-rich blood through the arteries creating increased energy. This extract is supported by new science that provides unmatched antioxidant properties and powerful cardiovascular health benefits, including increased flow of oxygen-rich blood.

Recently, the results from a 94-person double-blind, placebo-controlled study were published in the scientific journal Food and Nutrition Research in April 2016. The study examined the effect of a unique flavonoid root extract on the thickness of the artery wall using CIMT (carotid intima-media thickness). CIMT is considered a strong indicator of overall cardiovascular and arterial health.

Following one year of flavonoid root extract consumption, mean CIMT, total cholesterol, LDL levels and blood pressure decreased. This suggests that this ingredient may attenuate the development of oxidation and of related cerebral vascular issues.

This extract acts like a nitric oxide booster, supporting increased blood flow and oxygen to the skeletal muscle for increased energy and endurance.

Pycnogenol: An extract of French maritime pine tree bark, it contains the natural antioxidants anthocyanin, which improves results when taking L-arginine. Containing bioflavonoids, including catechin and taxifolin, Pycnogenol is easily one of the best ways to increase nitric oxide. These bioflavonoids cause the release of nitric oxide from endothelial cells, resulting in relaxed, wide blood vessels. According to a Japanese study, participants who used pycnogenol prior to aerobic exercise had better blood flow than those who took the placebo.

The combination of exercise and strategic supplementation can not only help women reduce body fat, but also strengthens the cardiovascular system, bones, muscles and joints. That said, exercise and supplements can help you stay energized throughout the day, but there is no substitute for your body’s basic needs: getting adequate sleep, eating a healthy diet and staying hydrated. Moreover, unlike some solutions that provide a temporary solution, the aforementioned are a few areas that can set women up for long-term wellness and significant benefits. VR

References:

Fogelman Y, Gaitini D, Carmeli E. Antiatherosclerotic effects of licorice extract supplementation on hypercholesterolemic patients: decreased CIMT, reduced plasma lipid levels, and decreased blood pressure. Food Nutr Res. 2016;60:30830-5

Mark Becker is a Senior Account Manager for Vivion, a raw materials distributor, based in Vernon, CA. He has worked as a natural products sales and marketing executive for 30 years. He has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For more than 35 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. Follow Becker on Facebook at www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast. Follow him on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.vivioninc.com, www.alliedbionutrition.com or www.energyatLast.com.