How to Sustain Muscle Strength With Supplements for Women

Women generally have less muscle mass than men have to begin with, but a sedentary lifestyle can make women lose the muscle mass they already have. Exercise alone may not be enough to restore the waning muscle and sometimes supplements are necessary. Supplements give you that extra boost you need to develop healthy muscles. You should only take supplements for their directed purposes or you might find they have negative effects on your body instead of producing the muscle you desire.

Instructions

• 1

  Visit a dietitian to discuss the best types of supplements for your body type and age. Discuss healthy food options that will work with exercise and supplements to promote healthy muscle development.

• 2

  Set a workout schedule consisting primarily of weight lifting and endurance training with light cardio. Weight lifting will warm up your muscles and make them expand on their own. The supplements will help promote that growth.

• 3

  Take a nitric oxide supplement with alpha-ketoglutarate before each of your workout sections because it can lower the amount of muscle damage you receive during the workout and it may increase the amount of blood delivered to your system. This has the chance of increasing the amount of time you can work out without needing a break.

• 4

  Drink a whey protein smoothie every day after your workout time, even if you didn't work out that day. Whey protein helps heal the small tears that occur in muscles during a workout. This improves muscle growth and alleviates the dreaded sore muscle feeling after each work out so you are ready for more exercise the next day.

• 5

  Switch your diet so it contains whole grains, lean meats and plenty of vegetables. Exercise, diet and supplements make a three-pronged attack on the loss of muscle mass.