13/09/2019 8 Most Useful Muscle Building Supplements for Women

0
Search products, brands, workouts... 7 Day Customer Support
Live Chat 1-800-537-9910 USD Cart Login

Store Workouts Diet Plans Articles Videos Tools

HOM E > A RTICLES > WOM ENS W E SH IP TO A LGERI A VIE W D E TAI LS

M&S weekly

8 Most Useful Muscle newsletter sends

you workouts,

Building Supplements for articles and

motivation based
Women on your goal.

LEARN HOW TO BUILD MUSCLE,

BURN FAT & STAY MOTIVATED

Name

Email

Choose Your Goal SIGN UP

While there are no supplements that will help women build muscle
without putting in the work, these 8 supplements are proven to help
with the process!

Muscle building supplements comprise one of the most misunderstood groups of supplements.

When I first started to get serious about bodybuilding, my friend looked at me very concerned
and said, “you don’t take protein powder, do you?” as if it were some type of drug.

On another occasion, I saw someone mistake a supplement emblazoned with the word
“anabolic” for steroids. (Anabolism simply refers to the synthesis of complex molecules from
simpler molecules.) Unfortunately, sensationalized headlines and flashy supplement labels are
confusing for many.
Must Read Articles
While nutrient-containing supplements, e.g. protein powder and dextrose, can directly contribute 12 Week Fat Destroyer:
to muscle building processes, most muscle building supplements work not by increasing muscle Complete Fat Loss Workout
& Diet Program
size but by enhancing aspects such as power and focus, which in turn allows us to more
efficiently and effectively build muscle.
10 Week Mass Building
As women tend to have lower testosterone and limited muscle building capabilities compared to Program
men, these supplements can be especially critical for women.

Below, I have selected some of these supplements, but I encourage you to do further research as
well, because there are countless supplements that can aid in your muscle building endeavors in Muscle & Strength’s 12
Week Women’s Workout
a healthy way without disrupting your body’s natural functions.
Program

1. Protein
Dumbbell Only Workout: 3
Protein is perhaps the most important muscle building supplement, as it is digested into amino Day Full Body Dumbbell
acids, which can become muscle fibers. From whey to casein to soy to pea protein, there are Workout
many different types to consider when choosing a protein supplement.
The Total Package: A Full
Related: Muscle & Strength's Ultimate Guide to Whey Protein
Body Strength &
Hypertrophy Workout
Whey, casein, egg, and soy protein powders all contain a wide range of amino acids, whereas
pea and brown rice protein have a narrower amino acid profile. For this reason, it can be a good
idea to look for a blend that consists of multiple types in one powder.

However, if your diet is diverse, then specific protein choice for a given meal won’t make much of
a difference. Research suggests that 0.82g of protein per pound of bodyweight is plenty to aid in
muscle growth1, but very active individuals may benefit from higher numbers.

https://www.muscleandstrength.com/articles/8-most-useful-muscle-building-supplements-for-women 1/4
13/09/2019 8 Most Useful Muscle Building Supplements for Women

2. High GI Carbohydrates
High glycemic index (GI) carbohydrates spike blood sugar and insulin levels, which can improve
blood flow and the effects of nitric oxide (discussed later). People tend to fear these fast-digesting
carbohydrates, but if you are performing intense exercise, these carbohydrates can help to
improve performance. Simply consuming high GI carbohydrates while you sit on the couch is not
going to help, though.

The amount of carbohydrates needed for this benefit depends not only on personal factors like
body weight and age but also on the type and duration of exercise performed. High GI
carbohydrates are best when consumed around workouts.

3. Creatine Monohydrate
As creatine monohydrate can increase both power output and anaerobic endurance2, it is one of
the most effective supplements for a strength athlete. Other forms of creatine have not been
proven to be more effective than creatine monohydrate.

Micronized creatine monohydrate is a finer powder, so it will dissolve more effectively and
therefore might be easier on your digestive system, but it will not actually be absorbed any better.
Studies suggest doses of 3g per day all the way up to 30g per day depending on body weight
and muscle mass2.

4. Beta-Alanine
Beta-alanine is a non-essential amino acid that can increase muscle carnosine concentrations
and act as an intracellular pH buffer, meaning it can also delay muscle fatigue by buffering lactic
acid.

An appropriate dose may be 4-6g per day3, but beta-alanine may cause a prickling sensation, so
take smaller amounts or look for time-release versions if you experience a prickling feeling and
are bothered by it.

5. Nitrates and Nitric Oxide Boosters

Nitrates can increase blood flow, work output, and endurance, and they can improve recovery as
well4. Nitrates in the body can be converted to nitric oxide (NO) when oxygen is low. Look for
supplements containing beetroot powder or juice to get these benefits5.

Arginine or citrulline can have similar effects by increasing NO levels and may be effective if taken
at doses of 6g per day6. Citrulline may be a more effective option as it may be better absorbed
and is converted to arginine in the body. Additionally, citrulline malate has been shown to
decrease muscle soreness7.

6. Caffeine
Drink coffee or tea to build muscle? Caffeine can increase power and focus by increasing
dopamine and epinephrine in the brain. Appropriate doses can be anywhere from 50mg to
300mg or more depending on your personal tolerance8.

Related: 3 Myths About Caffeine That You Actually Still Believe

https://www.muscleandstrength.com/articles/8-most-useful-muscle-building-supplements-for-women 2/4
13/09/2019 8 Most Useful Muscle Building Supplements for Women

Pre-workout supplements may contain 100-400mg or even more. The high end may cause
gastrointestinal discomfort, insomnia, and other negative side effects in many individuals. L-
theanine is an amino acid that may help to counteract negative side effects of caffeine when
taken in doses similar to caffeine doses9.

7. Magnesium
Magnesium is a mineral in which many of us are deficient. Magnesium has been shown not only
to reduce insulin sensitivity10 and blood pressure11 but also to increase muscle oxygenation
during high intensity exercise12.

While many may benefit from taking magnesium and other electrolytes before, during, and after
workouts, others may experience sedative effects from high doses. Some may also experience
gastrointestinal discomfort from magnesium oxide or magnesium chloride. Magnesium citrate is
generally a good choice when taken in doses of 200-400mg.

8. Adaptogens
As ashwagandha, rhodiola rosea, cordyceps, and other adaptogens may decrease feelings of
fatigue and improve cognitive function13, adaptogens can be an excellent pre-workout
supplement option.

Rhodiola rosea has been shown to decrease lactate production, muscle damage, and rate of
perceived exertion14, while cordyceps may increase the lactate threshold15. Among the many
researched benefits of ashwagandha is its potential to increase power output and muscle
mass16.

Research on adaptogens for muscle building benefits is still in early stages, but somewhere
around 100mg seems to be an effective dose.

Final Note
The supplements listed in this article are really just the tip of the iceberg. Any supplement that
helps decrease feelings of fatigue and improve energy or focus can help with muscle building via
improved performance during workouts.

Supplements obviously cannot take the place of proper diet and exercise. If you want to build
muscle, you need to make sure you are eating enough, training hard, and getting adequate sleep
and rest.

Once those bases are covered, you can start to add supplements to maximize your results. As
always, you should consult with a doctor or other health professional before starting any new
supplements.

References
1. Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl
1:S29-38. doi:10.1080/02640414.2011.619204
2. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine
supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
3. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr.
2015;12:30. doi:10.1186/s12970-015-0090-y
4. Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44 Suppl 1:S35-45. doi:10.1007/s40279-
014-0149-y
5. Domínguez R, Maté-Muñoz JL, Cuenca E, et al. Effects of beetroot juice supplementation on intermittent high-intensity exercise
efforts. J Int Soc Sports Nutr. 2018;15:2. doi:10.1186/s12970-017-0204-9
6. Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. L-citrulline-malate influence over branched chain amino acid utilization
during exercise. Eur J Appl Physiol. 2010;110(2):341-351. doi:10.1007/s00421-010-1509-4
7. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J
Strength Cond Res. 2010;24(5):1215-1222. doi:10.1519/JSC.0b013e3181cb28e0
8. Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic,
metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990;51:759–67
9. Jang H-S, Jung JY, Jang I-S, Jang K-H, Kim S-H, Ha J-H, Suk K, Lee M-G. L-theanine partially counteracts caffeine-induced sleep
disturbances in rats. Pharmacol Biochem Behav. 2012;101:217–21.
10. Mooren FC, Krüger K, Völker K, Golf SW, Wadepuhl M, Kraus A. Oral magnesium supplementation reduces insulin resistance in
non-diabetic subjects - a double-blind, placebo-controlled, randomized trial. Diabetes Obes Metab. 2011;13(3):281-284.
doi:10.1111/j.1463-1326.2010.01332.x
11. Hatzistavri LS, Sarafidis PA, Georgianos PI, et al. Oral magnesium supplementation reduces ambulatory blood pressure in patients
with mild hypertension. Am J Hypertens. 2009;22(10):1070-1075. doi:10.1038/ajh.2009.126
12. Golf SW, Bender S, Grüttner J. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998;12
Suppl 2:197-202.
13. Panossian A. Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other
phytochemicals. Ann N Y Acad Sci. 2017;1401(1):49-64. doi:10.1111/nyas.13399
14. Parisi A, Tranchita E, Duranti G, et al. Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant
capacity in trained male: preliminary results. J Sports Med Phys Fitness. 2010;50(1):57-63.
15. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy
older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010;16(5):585-590.
doi:10.1089/acm.2009.0226
16. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on
muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. doi:10.1186/s12970-015-0104-9

https://www.muscleandstrength.com/articles/8-most-useful-muscle-building-supplements-for-women 3/4
13/09/2019 8 Most Useful Muscle Building Supplements for Women

Join over 500k subscribers who receive weekly

workouts, diet plans, videos and expert guides
from Muscle & Strength.

First Name

Email

Choose Your Goal Subscribe Free

0
SHARES
4.9
STARS
8
VOTES
RATE THIS

RECOMMENDED FOR YOU

8 Most Useful Fat Loss Weight Gain And Muscle Women: Build The Body Of Your
Supplements for Women Building For Women Dreams!

Build A Better Booty: A 38 Women Fitness Experts Learn The Importance Of This
Complete Guide For Women Share Tips on Fat Loss Staple Exercise

About The Author

Acadia Buro
Acadia Buro is a gym owner, contest prep coach, and fitness competitor. She has a
Master of Science from Columbia University Institute of Human Nutrition. She is
currently pursuing a PhD in public health from the University of South Florida.
View all by Acadia Buro »

0 Comments + Post Comment

HELP & S H IPPING M &S RE WA RDS C ONTACT U S JOIN OUR NE WS L E T TER

Help C enter How to e ar n points? Mu scle & S treng th, LLC Bu ild mu scle, lose fat &
C ont ac t Su ppor t Rewards Cat alog 1 1 8 0 Fir s t S treet S ou th s t ay moti vated. J oin
You r Ac c ou nt C olu mbia, SC 2 9 2 0 9 5 0 0 ,0 0 0 + new slet ter
FOLLOW M &S
Order S t atus PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0 su b scr iber s!
Shipping & Retur ns Email : click here
First Name

Email Address

TH E TO O L S YO U N E E D TO Choose Your Goal

B U I L D TH E BO DY YO U WA NT ® Sign Up

About Career s Write for Us Af filiates Terms of Use Privacy Policy Cookie Policy
© C o p y r i g h t 2 0 0 5 - 2 0 1 9 , M u s c l e & S t r e n g t h L LC . I m a g e s c o p y r i g h t o f t h e i r r e s p e c t i v e o w n e r s .

https://www.muscleandstrength.com/articles/8-most-useful-muscle-building-supplements-for-women 4/4