Get the lowdown on basic punches, gear, and shadowboxing.Read article
You know by now that lifting weights doesn’t make women bulky. Yet many women still steer clear of supplements created to increase muscle mass with the fear that they’ll get “too big” or beefy. Don’t sweat it: The same physiological facts that come with strength training also hold true here. These supps can help you achieve a tighter, more streamlined physique, not a blocky one. They work by helping to reduce body fat while adding lean tissue. Here are some of the key ingredients to help you achieve a body of ideal proportions.
1. Choose BCAAs to drive protein synthesis and support recovery.
This group of amino acids (leucine, isoleucine, and valine) is quickly absorbed, bypassing your liver, which means they are readily available to your muscles while training if taken before or during workouts. BCAAs boost protein synthesis, allowing your body to build new muscle and repair damage caused by intense workouts. They also up insulin release, driving nutrients to muscles and helping restock glycogen, providing raw materials that support muscle growth.
2. Look for leucine, the most crucial of the BCAAs.
When you’re looking for a product with BCAAs, make sure to seek out one that has high levels of leucine. This amino is crucial for driving protein synthesis, supporting recovery, and even burning body fat. Leucine, like the other BCAAs, is an essential amino acid. This means you need to get it from your diet or through supplements. Leucine increases your metabolic rate, which helps burn more stored fat, a particular advantage for women who are seeking to slim down.
3. Add alpha-ketoisocaproic acid for extra endurance.
Alpha-ketoisocaproic acid, sometimes referred to as KIC, is a keto acid of leucine. This keto acid provides BCAAs without producing ammonia, helping to prevent catabolism (muscle breakdown). Exercise itself is catabolic and produces ammonia, so taking a dose of KIC before workouts supports energy production, allowing you to train harder for longer. It also helps remove ammonia that your body produces during intense exercise, which in turn fights fatigue.
4. Take B vitamins for anabolic support.
Many B vitamins not only support health but are also involved in boosting anabolism, so you’re able to build more lean muscle tissue. Crucial among these B vitamins are B3, B6, and B12. Niacin, or B3, helps improve circulation and supports metabolism. Pyridoxine, or B6, helps convert amino acids into other aminos that your body needs; it also helps regulate blood glucose and boost immunity. B12 supports the production of red blood cells and helps regulate DNA synthesis.
A Powerhouse Combo
Aminocore from AllMax Nutrition contains all of these ingredients, including more than 8 grams of BCAAs in a research-tested 45:30:25 ratio. In addition, Aminocore provides alpha-ketoisocaproic acid and a range of B vitamins that encourage energy production and help you fight fatigue during intense workouts. The product is available in five flavors, including Fruit Punch Blast, Caribbean Splash, and Key Lime Cherry. For best results, drink one scoop of Aminocore mixed with 16 ounces of water shortly before and during workouts.