nutritional supplements and women

If you are a woman, adding nutritional supplements to your diet will not turn you into Lou Ferrigno - in fact, they will not even have this effect if you are a man!

To those of us with a good knowledge of nutrition and training, the thought that products like whey protein could have such an effect is laughable... ...we know how much blood, sweat and tears goes into adding just a few kilograms of muscle.

But for people who are new to a gym or exercise of any type, and to the accompanying world of nutritional supplements, it's no laughing matter.

While men are generally more open to the idea of supplementation, many women tend to be wary about adding products they know little about into their diets - and there is nothing wrong with that.

However, there are plenty of misconceptions relating to nutritional supplementation (particularly protein shakes) and woman - like the one above.

This seems to particularly be the case when it comes to the average women's protein intake. A quick glance over most women's daily intake will generally reveal a higher than required level of refined carbohydrates (bread etc), but not enough quality, lean protein (lean meats and poultry, eggs etc).

Consider that protein is essential for everyone (not just body builders!), including women, for a number of reasons.

Protein is the second most abundant component of the human body (after water) - almost every part of the human body is made up of protein and requires this nutrient for repair, growth and maintenance. Other reasons for consuming adequate protein include:

	Protein can help boost your metabolism - the rate at which your body 'burns' calories. Your metabolic rate increases after you eat a meal. Studies have shown that eating a high-protein meal raises metabolic rate by 25 per cent . By contrast, a high-carbohydrate meal increase metabolic rate by only five per cent.
	Increasing protein intake is essential when strength training, but also for regular activities. Protein repairs and rebuilds muscles after a workout or daily activities. This will help them to grow and stay strong, making everyday tasks easier and placing therefore putting less strain on your body, including your heart.
	Protein can boost your immune system, helping your body to fight bugs. Protein produces antibodies that live in the blood and help to combat viruses, bacteria and other foreign 'invaders', thus reducing your susceptibility to illness.
	Protein meals are satisfying and more filling than high-carbohydrate meals, therefore curbing appetite.
	Your, skin, hair, nails etc will all grow faster and stronger and look healthier and repair more quickly if you include enough quality protein in your diet.

So, how much is enough protein for women? This will depend on a number of factors, including age, body composition and activity level. A good rule of thumb to follow is 1.5g to 2g of protein (that's the protein in the product, not the product weight) per kilogram of lean body weight for someone who exercises at a moderate to high intensity at least four times per week. The final figure should then be divided by six to give you an idea of the amount of protein your body can absorb at each meal.

One of the best and most convenient sources of quality protein is a protein shake. We have a number of quality powders from the local Australian Sport Nutrition Pro range, which are great for women. They can be blended with water or skim milk and fruit to add variety and additional flavour to an already delicious-tasting formula.

Pre-mixed Max's shakes are also available from reception.

We suggest completing every workout with a protein shake to ensure your body is able to recover from your training session. This means your body can build lean tissue and use the nutrients taken in to replenish stores in the muscle and liver, rather than store it as fat. The result - a more toned, shapely and healthy you!

The Industry team will share their favourite shake recipes with you regularly, so keep an eye on the nutrition section of our website.

other supplements for women

While a quality whey protein or protein blend is not the only supplement we advocate for women, it is the most important.

The second most important supplement is L-Glutamine. This is an amino acid (the building blocks of protein). Research has shown that it has a number of benefits, including boosting immune health and reducing muscle breakdown.

Of course, no write-up on women's supplements would be complete without a section on fat burners! Far from being magic pills, these products (often called thermogenics) work by helping the speed up the rate at which your body uses fat for energy. They work well IN CONJUNCTION with a balanced and calorie-controlled nutrition program and a regular exercise program combining both cardiovascular exercise and weight training.

Many of these products also contain ingredients which may reduce appetite. So, if your nutrition and exercise plans are on track and you are looking for something to provide that little bit extra edge, talk to the Industry team about Pro Ripped, which is also available from reception.

For more information about women's health and nutrition, check out our Health and Fitness section, which will be regularly updated with relevant health information and tips for our female members and friends.

more information

	Nutritional Information
	Recommended Supplements