No matter what your goals, these six supplements can help you to build lean muscle, burn fat and even fight ageing.
For many women who train with weights, increasing strength and lifting performance is more important than building muscle mass. Of course, any strength gains will be accompanied by improvements in muscle tone and shape — everyone desires these upgrades. But if you want to hoist more weight, you have to carefully select your nutritional supplements.
For starters, every strength-training diet should begin with adequate protein. This is the fuel by which muscles grow. To stay strong, your daily intake should be between 1 to 1.5 grams per 2.2kg of bodyweight, divided so that you don’t consume more than 25 grams at any one sitting (for greatest absorption). About 20 percent of this could be taken immediately after working out.
What follows are key vitamins and other nutrients that will help your muscles to contract more powerfully without tremendously increasing their overall size.
BCAAs. These three amino acids (leucine, isoleucine and valine) are unique from other aminos because they can be used as fuel within muscle tissue, allowing for increased muscular endurance and faster recovery. Leucine is the anabolic trigger for growth, so it helps to build new muscle tissue, plus may increase growth hormone and reduce cortisol. Even if you’re not looking to get bigger, branched-chain amino acids are critical for muscle power and endurance during intense training, plus recovery afterward. When supplementing, use a BCAA with at least a 5:1:1 ratio (leucine to isoleucine and valine) and take 5 to 10 grams before training.
Continue reading your story on the app
Continue reading your story in the magazine
Against The Grain
Does cutting gluten from your diet lead to better health? Oxygen separates the facts from the fad.
How To Heal Common Beauty Challenges
You probably look in the mirror every day - but are you really seeing whats going on?
Are Your Cells Secretly Draining Your Energy?
So, you have been reading Oxygen Magazine articles for a while now and following the lessons to get your dietbalanced and calculated properly for your goals; you understand micronutrients and have all bases coveredwith your essential nutrients and your gut seems to be working well. You are in a stable state of wellness and freeof disease. You look good! You feeling good? Well, thats good. Now we have a strong foundationto work from; lets go from good to awesome.
Are You Addicted To Sugar?
Manage your cravings withmindful eating Help, Im addicted to chocolate! Forget superman and saving the city. Most days we feel like we need to send asmoke signal to a superhero that saves us from ourselves when it comes to cravings and the dreaded S word. Dietitian, Nutritionist and mindful eating specialist Christina Turner gives Oxygen readers the ammo to control those sweet cravings before they strike!
How To Hold Yourself Accountable
No partner? No problem. You alone hold the key to reaching your goals.
Spring Shape-up Secrets
These 12 research backed nutrition hacks and quick fix strategies can help you get your body bikini-ready.
20 Minute Treadmill Workout That'll Torch Fat
The treadmill - quite frankly - does not get the credit it deserves. Often reserved for a run or long walk when the weather is gloomy, we've decided to give the machine a new lease of life. With help from our expert Joe Bishop, you'll have a new appreciation for this versatile piece of equipment and feeling that booty burn in no time!
Top Transit Tips For Health Conscious Jetsetters
Why is it that as soon as you hit the airport, all motivation to eat healthily and train regularly goes out the window? Suddenly the caramel slice or Big Mac, that would never have crossed your mind before beginning your holiday venture, becomes too hard to resist (tell us we’re not the only ones?!). It’s certainly important to enjoy our holidays and take a break from hardcore training and diet regimes. But in a world full of jetsetters who are travelling more and more frequently, it pays to be a little mindful of moving your body regularly and watching what you fuel with!
Building A Shapely​ Booty
Are We Doing It All Wrong?!
6 Gym Bag Essentials That'll Do The Hard Work For You This Spring
Motivation to move your body comes and goes, but as the layers start to come off as the seasons change, there is a renewed sense of urgency to slim down and tone up for summer. Luckily for our Oxygirls, we’ve tracked down personal trainer and fascia/stretching expert Tegan Haining, who reveals her hot tips on what to pack in your gym bag to inspire a kick-arse workout! Tegan has also trained the likes of David Beckham, Jess Gomes and Natalie Imbruglia - so we think we believe her!
Beyond Human: The Genetic Shift In Bodybuilding
The Bodybuilding Ecosystem People often fail to grasp the significance of turning points, if even aware of such events.
Booze and Lose Muscle
Alcohol consumption will likely decrease muscle size and strength.
Todo sobre tus hormonas
Conoce a tus mejores aliadas (o enemigas) para cumplir tus objetivos.
Why Some Doctors Are Prescribing More Time Outdoors
Why some doctors are writing prescriptions for time outdoors.
El estrés se mide en tu oreja
La cerilla del oído ha resultado ser un excelente biomarcador para medir los niveles de estrés crónico de forma barata, eficaz y sencilla.
Mujeres fuertes y en forma.
¡Estás a tiempo! Recuperaciones inteligentes
¿Alguna vez te has planteado si el modo en que te recuperas entre series y repeticiones es el adecuado? Pues resulta imprescindible para realizar un buen entrenamiento. Te ayudamos a elegir tus tiempos de descanso conforme a los objetivos que quieres conseguir.
El eterno dilema – Un abdomen marcado
¿Cuántas veces has leído la trillada frase “el abdomen se trabaja en la cocina”? Es desesperante invertir varias horas a la semana en rutinas intensas de cardio y de fuerza, hacer 30, 40 y 60 segundos de planchas con forma perfecta, crunches… y aún así el estómago no se marca. ¿por qué?