Interesting article for the ladies ;-) SUPPLEMENTS EVERY WOMAN NEEDS IN HER REPERTOIRE When it comes to men and women a lot of people assume they have to train differently to achieve specific results, Im sorry to burst your bubble but thats not true at all. The only difference is that women might not build muscle that easily as men because of the lack of testosterone in their bodies. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl), so keep that in mind next time some random chick tells you that they only do cardio because they dont want to look like the hulk. DIET AND NUTRITION Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total body weight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats. SO WHAT ABOUT SUPPLEMENTS So, what supplements are essential to women? So, what supplements are essential to women? If you are like most women it means that you are looking to tone up and shred body fat, if thats the case then this article is written for you! Lets have a look at some of the most essential supplements I suggest: PROTEIN - LEAN MUSCLE AND METABOLISM BOOST Women looking at protein shakes and supplements may get the impression that they’re only for bodybuilders. It’s true that high-protein shakes can help develop lean muscle mass, which is a benefit for all women, but it’s also true that shakes can encourage fat loss, increase satiety, deliver essential nutrients and even improve metabolic activity. Using a protein shake as an occasional meal replacement may help you lose more weight and fat than you would by following a reduced-calorie diet. According to the “American Journal of Clinical Nutrition,” high-quality proteins are more satiating than either carbohydrates or fats, and they may have the ability to improve the body’s metabolism. Additionally, a study that appeared in the journal “Nutrition & Metabolism” in 2010 stated that obese women and men lost more fat when they drank two protein shake meal replacements per day and followed a low-calorie diet. Subjects who adhered to the diet without the shakes lost less total body fat and more lean muscle mass. The study did not take nutrient deficiencies or diet balance into account, however. Unless you have approval from your doctor, do not replace more than one meal daily with a protein shake. Protein shakes can be healthy additions to many women’s diets, but they’re not for everyone. If you get enough protein by eating whole foods, you don’t need to supplement with shakes -- especially shakes that are high in sugar or artificial ingredients. Getting too much protein can actually be dangerous, as Mayo Clinic dietitian Katherine Zeratsky notes that it may increase your risk of heart and kidney problems, diverticulitis and nutrient deficiencies. Adding protein to your diet will also add calories, which may lead to long-term weight gain. Before you include shakes in your regular diet, check with your doctor.
Posted on: Sat, 16 Nov 2013 03:38:09 +0000
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