9 Best Muscle Building Supplements For Women

Muscle building supplements are some of the most misunderstood categories of supplements.

While nutrient-containing supplements such as protein powder and dextrose can directly contribute to muscle building processes, most muscle building supplements work not by increasing muscle size directly but by enhancing crucial aspects such as power, focus and recovery. These of which allows us to build lean muscle much more efficiently and effectively.

Women tend to have lower levels of the muscle building hormone, testosterone and therefore limited muscle building capabilities compared to men. So These supplements can be especially critical for women.

While there are many supplements available to help build lean muscle for women and we strongly urge you to research more, we have put together our top 10 to implement for faster muscle building today.

1. Protein

Protein is perhaps the most important muscle building supplement, as it is digested into amino acids, the building blocks of life. From whey to casein to soy to collagen protein, there are many different types to consider when choosing a protein supplement.

Related: Whey Protein Isolate vs Whey Protein Concentrate

Whey, casein and soy protein powders all contain a wide range of amino acids, whereas pea and brown rice protein have a narrower amino acid profile. For this reason, it can be a good idea to look for a blend that consists of multiple types in one powder. 

However, if your diet is diverse, then specific protein choice for a given meal won’t make much of a difference. Research suggests that 1.2-1.7 grams of protein per kilo of bodyweight is plenty to aid in muscle growth. However more active individuals may benefit from higher numbers.

2. Pure Carbohydrates

Carbohydrates spike blood sugar and insulin levels, which can improve blood flow and the effects of nitric oxide (we’ll get to this soon). People tend to have a nonsensical fear of carbs but if you are performing intense exercise, supplementing with carbohydrates can help to improve performance as well as recovery. Don’t get it twisted though, drinking carbohydrate powders or eating carbs on a lounge doing nothing is NOT the same.

The amount of carbs needed for this benefit depends not only on individualistic  factors like body weight and age but also on the type and duration of exercise performed. Carbohydrate powder supplements are best when consumed around workouts and good news, they are unflavoured so you can mix with your protein shake or amino acid supplements.

3. Creatine Monohydrate

Creatine monohydrate can increase both power output and endurance during your workouts. It is one of (if not the most) researched and effective supplements for a strength athlete.

Micronized creatine monohydrate is a finer powder, so it will dissolve more effectively and therefore might be easier on your digestive system, but it will not actually be absorbed any better. Studies suggest doses of 3g per day all the way up to 30g per day depending on body weight and muscle mass.

Related: Supplement Breakdown – Creatine Monohydrate

4. Nitrates and Nitric Oxide Boosters

Nitrates can increase blood flow, work output, and endurance, they have also been shown to improve recovery as well. Nitrates in the body can be converted to nitric oxide (NO) when oxygen is low. Look for supplements containing beetroot powder or potassium nitrate.

Citrulline can have similar effects by increasing NO levels and may be effective if taken at doses of 4-6g per day. Citrulline is effective option compared to pure Arginine as it is better absorbed and is then converted to arginine in the body. Additionally, citrulline malate has been shown to decrease muscle soreness.

Related: Supplement Breakdown: Citrulline

5. Caffeine

Drink coffee or tea to build muscle, say what? Caffeine can increase power and focus by increasing dopamine and epinephrine in the brain. Appropriate doses can be anywhere from 50mg to 300mg or more depending on your personal tolerance.

Pre workout supplements can contain 100-500mg or sometimes even more per serve. The high end may cause gastrointestinal discomfort, insomnia, and other negative side effects in many individuals. It is important to read the nutrition label and examine how caffeine not just by serve but also by scoop and always start lower to assess tolerance.

6. Magnesium

Magnesium is a mineral in which many of us are deficient. Magnesium has been shown not only to reduce insulin sensitivity and blood pressure but also to increase muscle oxygenation during high intensity exercise.

While many may benefit from taking magnesium and other electrolytes before, during, and after workouts, others may experience sedative effects from high doses. Some may also experience gastrointestinal discomfort from magnesium oxide or magnesium chloride. Magnesium citrate is generally a good choice when taken in doses of 200-400mg.

7. Adaptogens

Supplements such as ashwagandha, rhodiola rosea, cordyceps, and other adaptogens may decrease feelings of fatigue and improve cognitive function. Adaptogens can be an excellent pre-workout supplement option to boost performance & focus but also a very formidable choice before bed to aid in a deeper sleep and enhance your recovery.

Research on adaptogens for muscle building benefits is still in early stages, but depending on the specific adaptogen the most efficacious dose can vary. We strongly recommend Ashwaghanda and daily dosage to be 400mg-1000mg.

8. Estrogen Support

Estrogen support supplements are an incredibly popular category in the fitness industry and have gained even more praise in the last couple years. As it is a relatively newer category, each year new brands are introducing new product with both new and long time researched ingredients.

The idea of an estrogen support supplement is to balance healthy Estrogen & progesterone levels in the body to create a healthier environment to allow greater weight loss and lean muscle gain results.

In Summary

Of all the supplements we have just listed above, they are really just the tip of the iceberg. Any supplement that helps decrease feelings of fatigue and improve energy or focus can help with muscle building via improved performance during workouts.

Supplements obviously cannot replace nor take away from the importance of proper diet and exercise. If you want to build muscle, you need to make sure you are eating enough, training hard, and getting adequate sleep and rest.

Once those bases are covered, you can start to add supplements to maximise your results. As always,  we recommend you should consult with a doctor or other health professional before starting any new supplement(s).