Supplements for women
sarahmsoliman
Posts: 1 Member
Hello everyone,
I need advice on whether women would need supplemtna or not to build lean muscles. (Whey, Bcca and fish oils). And by muscle building I don’t want the bulky look muscles. All what Iam looking after is a well shapes lady muscles if u know what I mean!!
Thxxxx
I need advice on whether women would need supplemtna or not to build lean muscles. (Whey, Bcca and fish oils). And by muscle building I don’t want the bulky look muscles. All what Iam looking after is a well shapes lady muscles if u know what I mean!!
Thxxxx
7
Replies
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Nope, you just need a calorie surplus, adequate protein and a decent lifting program6
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sarahmsoliman wrote: »Hello everyone,
I need advice on whether women would need supplemtna or not to build lean muscles. (Whey, Bcca and fish oils). And by muscle building I don’t want the bulky look muscles. All what Iam looking after is a well shapes lady muscles if u know what I mean!!
Thxxxx
No, what do you mean?
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p17 -
Supplements are only for if you are unable to meet your nutritional needs through food alone. They are not required in order to build muscle. What is required is a good progressive lifting program. Also make sure you are getting sufficient protein.4
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sarahmsoliman wrote: »Hello everyone,
I need advice on whether women would need supplemtna or not to build lean muscles. (Whey, Bcca and fish oils). And by muscle building I don’t want the bulky look muscles. All what Iam looking after is a well shapes lady muscles if u know what I mean!!
Thxxxx
This is an excellent read by one of the leading trainers in the industry. He focuses training to get a shapely figure.
https://bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/
Women do not just bulk up. It takes a lot of time, focused training and eating enough food.
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You don't need supplements to build muscles.
You need "supplements" to build "bulky muscles." If "you know what I mean..." cause I'm not sure what I mean.5 -
First no you don't need supplements to build muscle.. you do need adequate calories (eating at maintenance or surplus ideally), enough protein and proper muscle stimulation (a progressive lifting program ideally).
Second, not sure what you mean by well shaped muscles vs bulky muscles. Maybe you could clarify.1 -
You don't need supplements to build muscle. They supplement your diet, if it's lacking.
I take fish oil, because I almost never eat any fish. I take a multivitamin to cover my bases, and magnesium because I feel my diet is lacking. That's it.
I sometimes use a whey supplement when my protein is low for the day, to supplement my otherwise full diet. It's just a supplement. I don't take any workout specific supplements.0 -
Supliments- I take B12 and D in the winter. Living in a northern city they helps with my energy levels.
To build strength and muscle- I chose a programme from this link...
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Cheers, h.1 -
No supplements are necessary.
Well shaped lady muscles? Try kegels?
Not sure what you mean.12 -
Duck_Puddle wrote: »No supplements are necessary.
Well shaped lady muscles? Try kegels?
Not sure what you mean.
I snorted. :laugh:3 -
I think the confusion with "bulky lady muscles" comes from when people see photos of physique competitors.
In real life tho, those competitors just lost all the fat off them to show the muscle that was underneath. And the top top ones, used PEDs too (yes, they DO use it, the non-natty athletes, and it's not a big deal it's just part of the sport).
They actually look tiny in real life.
Just before they take those photos they pump up, they have this tan on that makes the muscles pop, they carb load to fill the muscles, all sorts of manipulation. And also, for a very short period of time because it's very bad for you.
I just WISH it were so easy to look like that all the time.
Do you know how long I've been trying to "look bulky?" going on 4 years, and I still don't look bulky at all... I either look kinda fattish when I'm bulking, or like I "go to the gym" (I've had randoms tell me that I look like I got to the gym) when I get sick of looking fattish.
Oh to look bulky without having to starve or to inject steroids of HGH or whatever "juice" out there...3 -
OH and PS - no need for supps. BCAAs are a complete waste of money and can actually be detrimental. Look at @coacheugeneteo 's latest story in his Intsgram he tells you all about it0
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I'll second what @Cahgetsfit said. Except for professional female bodybuilders, the "muscley women" most people think of, eg physique athletes, are TINY. Muscular definition itself is something of an optical illusion when it comes to people's perception of size. For example, everyone thinks the guys in the movie 300 are HYOUGE but in reality, they are pretty danged small; their muscular definition (both real and CGI-enhanced) causes people to think they are a lot bigger. If I'm in jeans and a hoodie or something, people think I'm this little petite thing; if they see photos like my avatar, they think I'm some sort of amazonian giantess. As I cut, everyone (except my husband) actually thinks I'm putting on size.
You simply will not get big muscles without the use of copious anabolic substances. Whey protein is a good SUPPLEMENT to help you increase your protein intake. Just taking it randomly won't magically "do" anything for you. It's a supplement, not a substitute. BCAA's are a waste of your money as long as your protein intake is adequate; beyond that you're just paying a lot for flavored/colored water that does nothing to help you. Fish oil is a good supplement for a variety of health reasons but once again, isn't going to randomly cause you to build muscle.
But OMG LOL at the "lady muscles = kegels" comment!!!!2 -
Duck_Puddle wrote: »No supplements are necessary.
Well shaped lady muscles? Try kegels?
Not sure what you mean.
Wise quack. :laugh:4 -
Interesting info!!!0
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Muscle is muscle, it doesn't magically change into a different shape (eg: "lady" muscles vs bulky) depending on what food you eat or supplements you take.
Firstly, it takes a lot of dedication for women to grow large amounts of muscle. You will never accidentally give yourself large muscles.
Secondly, growing muscle mass requires you to eat bulk calories, you will not grow muscle in a deficit, you simply wouldn't. If you lift weights whilst in a deficit you'll maintain the muscle you currently have, which is a good thing.
Thirdly, supplements are a waste of time and money. BCAAs are in your food, it's simply the latest way for Instagram models to make money. On that note, never take diet or exercise advice from Instagram. Protein shakes etc might be helpful if you struggle to eat enough protein but they aren't a requirement.
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TrishSeren wrote: »Muscle is muscle, it doesn't magically change into a different shape (eg: "lady" muscles vs bulky) depending on what food you eat or supplements you take.
Firstly, it takes a lot of dedication for women to grow large amounts of muscle. You will never accidentally give yourself large muscles.
Secondly, growing muscle mass requires you to eat bulk calories, you will not grow muscle in a deficit, you simply wouldn't. If you lift weights whilst in a deficit you'll maintain the muscle you currently have, which is a good thing.
Thirdly, supplements are a waste of time and money. BCAAs are in your food, it's simply the latest way for Instagram models to make money. <b> On that note, never take diet or exercise advice from Instagram </b>. Protein shakes etc might be helpful if you struggle to eat enough protein but they aren't a requirement.
I'd say 99% of the time I agree with that statement, HOWEVER, there are a couple of people out there who know their *kitten* and are legit. @coacheugeneteo is just phenomenal - exercises, nutrition, supplements, you name it the guy is a *kitten* legend. So much so that I forked money out to attend his workshop and it was worth every single penny.1 -
Lifting is for muscles.
As for generic women’s supplements, take Folic Acid if you are of childbearing age, and Black Cohosh if you are menopausal.0 -
I don't think OP has even read any of the responses.1
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Cahgetsfit wrote: »TrishSeren wrote: »Muscle is muscle, it doesn't magically change into a different shape (eg: "lady" muscles vs bulky) depending on what food you eat or supplements you take.
Firstly, it takes a lot of dedication for women to grow large amounts of muscle. You will never accidentally give yourself large muscles.
Secondly, growing muscle mass requires you to eat bulk calories, you will not grow muscle in a deficit, you simply wouldn't. If you lift weights whilst in a deficit you'll maintain the muscle you currently have, which is a good thing.
Thirdly, supplements are a waste of time and money. BCAAs are in your food, it's simply the latest way for Instagram models to make money. <b> On that note, never take diet or exercise advice from Instagram </b>. Protein shakes etc might be helpful if you struggle to eat enough protein but they aren't a requirement.
I'd say 99% of the time I agree with that statement, HOWEVER, there are a couple of people out there who know their *kitten* and are legit. @coacheugeneteo is just phenomenal - exercises, nutrition, supplements, you name it the guy is a *kitten* legend. So much so that I forked money out to attend his workshop and it was worth every single penny.
True, there are a few exceptions out there! I was more referencing Instagram fitness models rather than professionals
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TrishSeren wrote: »
I'd say 99% of the time I agree with that statement, HOWEVER, there are a couple of people out there who know their *kitten* and are legit. @coacheugeneteo is just phenomenal - exercises, nutrition, supplements, you name it the guy is a *kitten* legend. So much so that I forked money out to attend his workshop and it was worth every single penny.
True, there are a few exceptions out there! I was more referencing Instagram fitness models rather than professionals[/quote]
Ah yes - those model types are 100% *kitten*.1 -
amandakesslers wrote: »The BCAAs also prevent me from being too sore the next day.
False. There are a multitude of great peer-reviewed, evidence-based research papers available that prove this claim made by supplement companies is simply not true. Journal of International Society of Sports Nutrition is a good source of legitimate information, as is pubmed.
And once again, BCAA's are found in abundance in actual food. Assuming you are getting adequate nutrition overall, supplementing with them is throwing your money away on clever marketing and cute packaging.
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I use a protein powder. I probably don't need to, as I believe I'm meeting most of my daily protein needs through normal meals/snacks. However, from a mental standpoint, I feel better when I've taken it.
I realize it's probably just the placebo effect - but I'm completely fine with that. It's a negligible cost and calorie input for me, and it makes me feel better/stronger when I take it (whether it actually does, or whether it's all in my head, is fairly irrelevant to me, as the end result is the same either way).
As others have said, you don't need supplements to get lean/build muscle. As @JBanx256 mentioned, many of the claims by supplement companies may be false or over-exaggerated. But if you want to take some extra protein, it won't hurt either -assuming of course it doesn't make you blow your nutrition goals, sits well with your digestive system, you don't have pre-existing health issues, doesn't break the bank for you, etc (insert all health caveats here).
If you're specifically worried about bulking up, 1) Realize that's actually very difficult to do, as everyone else mentioned, and 2) Choose a lower-carb protein powder if you'd feel better about it and/or it fits your nutrition goals better.
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Well, *I've* gained some good info from this thread. So thanks, posters!0
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