Whey Protein to build muscle
Why is whey protein interesting for fitgirl?
Whey protein or protein powder is the most widely consumed sports food supplement in the world. The reason is simple. Whether you are a man or a woman, it is often necessary to build muscle to be more efficient or more athletic. A protein intake equivalent to 1.5 g to 2 g per kg body weight is generally recommended, through various sources. These may include chicken, red meat, fish, eggs, etc.
However, eating solid protein at every meal is not enough. It is advisable to add some during snacks during the day. Whey protein therefore impresses by its simplicity and economic aspect. This way, you can meet your needs quickly and at a lower cost. Whey protein therefore makes it possible to put your body in the best position to display a more toned and athletic silhouette.
Nevertheless, do not expect to achieve your goal without effort. Without regular training, whey protein will not help you. It is therefore up to you to make the necessary efforts to achieve this. Moreover, this applies to all food supplements on the market.
Yoghurt whey: rich in whey protein
Whey protein is one of the two main proteins in milk. It is usually extracted from whey, the yellowish liquid residue from cheese production, which is also found on the surface of yoghurts. Whey is recognized as an excellent source of high quality protein. Rich in branched-chain amino acids (BCAA), it is highly digestible and quickly provides its amino acids.
Interests of whey protein
- Helps to build muscle
- Enriched with BCAA for recovery
- Rich in protein (21.8 g of protein for 30 g)
- Can be carried everywhere
- Different tastes
In practice
Consume 1.5 g to 2 g per kg body weight 30 minutes before / immediately after sport. For example, if you weigh 60 kg, the dose should be 90 to 120 g.
Where to buy it?
You can find whey protein in sports shops or in specialised online shops. We offer you a quality product from our partner i-Run.
Omega 3 to refine and improve your health
Why are omega 3s interesting for fitgirl?
Omega 3 is a fatty acid that has proven its effectiveness on weight loss but also on its daily health. Essential for the proper functioning of our body, omega 3 is derived from fish oil to prevent and treat cardiovascular disease.
Fitgirl will find a great ally there, especially during a diet to lose weight. This slimming effect is explained by the decrease in cortisol levels following the intake of omega 3. During a period of diet, the need for omega 3 is increased, because our body uses it in a preferential way to transform it into energy(1). Regular intake of fish oil promotes fat loss and lipid oxidation(2).
If you don't know where to buy this supplement, we recommend the Anastore products we have selected for their quality: see the product
Today, there are more than a hundred different products designed to help you lose weight. Many of them have little or no scientific support, unlike omega 3s. As Delavier and Gundill point out, in the guide to dietary supplements for athletes, published in 2015, "the basis of weight loss is the will". No food supplement can therefore replace a quality and low-calorie diet. However, there are some supplements that are really useful to get you through a level and get your weight loss back on track.
Omega 3 Interests
- Helps in weight loss
- Protects joints and cardiovascular system
- Economic
- Made in France
In practice
Consume 3 capsules per day to be taken before meals
Where to buy it?
You can find this supplement in sports shops or in specialised online shops. We offer you a high quality product (certified quality Qualitysilver® for this product) from our partner Anastore.
BCAAs for better recovery
Why are BCAAs interesting for fitgirl?
BCAAs are the essential supplements to improve its recovery. Also known as branched chain amino acids, BCAAs reduce fatigue and protein degradation.
If you train 4 or more times a week, we recommend adding 1 dose of BCAA to your pre- and post-training shaker. Amino acids will significantly reduce the feeling of aches and pains in order to link high quality workouts.
BCAAs are composed of leucine, isoleucine and valine. In fact, some Wheys are already enriched with BCAA. If the dosage is suitable for you, a specific supplementation is not necessary since the daily BCAA requirements are estimated at between 5 g and 10 g.
Interests of the BCAAs
- Reduces fatigue
- Improves muscle recovery
- Boosts protein synthesis
In practice
Consume 1 dose (powder or capsules) before and after training
Where to buy it?
You will find the BCAAs in sports stores or in specialized online stores. We offer you a quality product from our partner i-Run.
The energy bar to avoid pump strokes
Why is the energy bar interesting for fitgirl?
A fitgirl should never lack energy. To do this, always keep an energy bar handy in your handbag or sports bag. To avoid pumped up sports hall, the energy bar can be consumed before/after your session but also as a snack to maintain energy until the next meal.
We have selected a balanced carbohydrate and protein bar that can be found on the i-Run online store (see below).
While carbohydrates will provide you with the energy you need to delay fatigue, proteins will help maintain your muscle mass by avoiding catabolism. The chocolate taste is the most popular but you will find different versions according to your taste.
Interests of the energy bar
- Enriched with Carbohydrates + Proteins
- Presence of Vitamin B1, Taurine, Creatine
- Aminolise innovation for digestion
- Can be carried everywhere
In practice
Consume 1 bar at any time of the day.
Where to buy it?
You will find this product in sports stores or in specialized online shops. We offer you a quality product from our partner i-Run.
A multivitamin complex to boost your performance
Why is a multivitamin complex interesting for fitgirl?
A multivitamin formula will provide you with all the vitamins and minerals your body needs to reconcile work, family and sports training. Combined with a balanced diet, a vitamin complex is useful to protect against any deficiencies that can weaken your immune system.
1 capsule per day will help improve your health in the short, medium and long term. For information, vitamin B1 present in this formula fights chronic fatigue or memory problems. Vitamins B2 and B5 work effectively to prevent muscle cramps. Vitamin D3 is particularly important in winter, in the absence of sunlight. It plays a major role in the health of our teeth, bones and the full uptake of calcium, phosphorus and various minerals. It is estimated that nearly 50% of the population is vitamin D deficient in winter. This affects your health, your immune system and your tone.
Interests of the multivitamin complex
- 40 vitamins and minerals
- Booster and protective effect
- Avoids deficiencies
- Improves performance
In practice
Consume 1 capsule per day at mealtime.
Where to buy it?
You will find vitamin complexes in sports stores or in specialized online shops. We offer you a quality product (GMP standards, online analyses) at our partner Anastore.
In conclusion
We have selected the 5 most relevant food supplements for fitgirl, namely:
- A whey protein to increase its dry mass
- A contribution omega 3 to reduce body fat and improve health
- BCAA to recover more quickly
- Energy bars to avoid pump strokes at any time of the day
- A multivitamin formula with 40 vitamins and minerals to overcome fatigue and avoid deficiency.
As a reminder, these 5 food supplements have demonstrated their effectiveness from both an empirical and scientific point of view. Faced with the ever-increasing supply, it is not easy for the fitness practitioner to make the right choice. We hope that this article will guide you in your purchases, whether it is to gain muscle, lose weight, overcome fatigue or improve your sporting performance.
References:(1) Phinney S.D., et al. Reduced adipose 18 :3 omega 3 with weight loss by very low calorie dieting. Lipids. 1990 Dec ; 25(12) :798-806.
(2) Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults
These articles may also interest you
Alimentation et sport : les vitamines indispensables au sportif
Magnésium et sport : attention aux carences en magnésium chez le sportif
Photo credit : Fotolia.com