While you keep feeling invincible in your fabulous 40s, slight hormonal changes are still occurring and might shift your body composition. That’s why many female gym-goers consider fitness supplements for women after 40 as a possibility to address to those changes before they actually become problems.
Once you reach the middle age, it becomes obvious your training program, as well as supplementing your fitness diet, need to be modified to deal with the forthcoming effects of aging. However, it’s important to understand you can look and feel great at any age if you’re ready to take good care of your body. Here are the top supplements to improve your performance at the gym.
While the body of an adult woman begins to lose about half a pound of muscle tissue each year starting from the age of 30, an average female may end up in losing about 5-7 pounds of metabolism-revving tissue till her middle age. That’s why protein is one of the most crucial fitness supplements for women after 40. It helps boost protein synthesis and compensates for muscle loss. It’s generally recommended to take 10-15 grams of protein 30 minutes before training and consume 20-30 grams immediately after it.
Several scientific studies have proved that the human body’s ability to absorb creatine actually increases as people get older. In other words, creatine supplementation may be more beneficial in females who are at their 40s than in those with a mean age of 30. The effect of creatine is better muscle contractions during your training and consequently – faster recovery and increased fat burning.
Depletion of bone density by as much as almost 20% is another concern for middle-aged women. That’s why calcium is among the top must-have fitness supplements for females after 40. To provide good bone health at this age, it’s also vital to take adequate amounts of vitamin D, as well as restrict certain proteins, such as casein and whey, for example. The acidic nature of these proteins is known to reduce the mineral density of bone structure making it weaker and more prone to damages.
Since the key function of this element is to regulate bloodstream, it’s especially important for women 40-plus to reduce the risk of high blood pressure and deliver more nutrients to muscle tissues. According to a study published in ‘Journal of Exercise Physiology’, individuals who had a higher level of this supplement experienced better muscle growth and recovery due to the increased levels of female hormone and enhanced protein synthesis. An average daily intake recommendation for women 40 and up is 320 mg.
Many trainees in their middle age and beyond believe it’s too late to start intensive exercising or thinking of a serious workout goal. However, the majority of fitness experts who are regularly working with females of this age prove the opposite by choosing proper fitness programs and selecting the right fitness supplements for women after 40.