When you get to a certain age, it becomes a lot easier for your body to pack in the weight than it is to lose it. What happens is that your metabolism takes a hit, makes it harder for the body to shed off kilos it has picked up. A well-tailored workout regimen is usually the best way to get rid of the extra weight. For your exercise regimen to yield the best results however, it has to be combined with well-structured nutritional program. In fact, most trainers and exercise professional say that a good diet could actually contribute as much as 80% towards your weight loss goal.
Maintaining a healthy diet while making sure you fulfil all your nutritional requirements could be a tad tricky, especially if you have a busy lifestyle. This is where supplements come into play. Making a few critical additions to your diet could not only lead to great gains towards your weight loss goal, but also improve your health overall. Here are a few supplements that every woman over the age of 40 should incorporate into their diet;
Nitric Oxide Boosters
Nitric oxide is actually a naturally occurring substance in the body, with every cell in the human body being capable of producing it. It is best known for its contribution towards blood vessel health. This is because it is a vasodilator, which means that it causes the inner muscles of blood vessels to relax. This widens the vessels, resulting in better flow of blood and lowering blood pressure. Nitric Oxide supplements do not actually contain the substance, rather including substances that the body uses to synthesis nitric oxide on its own.
This supplement is best used together with a great workout regimen, since it works to boost exercise performance while at the same time minimising instances of muscle soreness. It boosts performance by increasing the amount of nutrients and oxygen delivered to the muscles by vasodilation. It is also made from a form of L-citrulline called citrulline malate, which is great to decreasing muscle soreness after a workout.
Whey Protein
What makes whey protein such a great supplement is the ease with which it is digested. It is effortlessly broken down in the body and becomes a quick source of amino acids in the body for muscle tissue. Whey protein supplements such as Cellucor whey are a great source of protein when meat, fish, and poultry products would not be ideal, such as early morning. It also contains peptides which increase blood flow to your muscles, making you work out better for longer.
It is recommended that you take about 20 grams of whey protein as soon as you wake up. Another 20 grams should be taken 30 minutes before a workout and a similar amount as soon as you are done.
Caffeine
This is the world’s most famous stimulant. Caffeine works by improving focus and awareness during workouts, and boosting muscle strength and intensity, while also helping you lose weight. It does this by increasing the amount of fat that gets released from your body storage and converted into energy. Caffeine works best when combined with green tea extract, which increases the metabolic rate in your body, helping you lose fat quicker.
Casein Protein
Some people have previously made the mistake of substituting casein proteins with whey, mainly because they come from the same origin. Casein is however a completely different type of supplement, which digests slowly when taken into the body. This results in a steady source of amino acids over a long period of time, which makes you feel fuller for longer; sometimes up to 8 hours.
For best results, take about 20 grams of casein right before you go to bed. You should also add about 10 grams of casein to your post workout protein shake.
Fish oil
Yes, you read that right. Fish oil is a great supplement for weight loss all and all around health. It is mainly comprised of two crucial omega 3 fatty acids, together with EPA and DHA. Fish oil works by releasing and activating your body’s natural fat burning mechanism. It works best when taken in 2 gram dosages together with your breakfast, lunch and supper.
BCAAs
Branched Amino Acids are one of the supplements that every weight lifter swears by. Consisting of a trio of amino acids (leucine, isoleucine and valine), BCAAs help increase the length of your workouts. This is because they have the unique ability to be burned as fuel by the muscles in your body, thereby reducing instances of muscle fatigue. Leucine is also known as a catalyst for building new muscle in the body. All this is great news for anyone looking to burn fat, since the result is increased exercise activity and the inevitable weight loss.
Creatine
This is a compound that occurs naturally in the muscles of the body. It is tasked with creating fast energy needed during exercises. When taken as a supplement, it helps increase endurance and strength, by becoming the well from which the body draws additional energy. Creatine supplements help you work out at a higher intensity for longer periods of time, resulting in the fat in your body being burned faster. This results in a leaner, stronger body.
For the best results, creatine is best taken in 2 to 5-gram doses, before a workout and with your after workout shake as well.
Read Also:
