Tailored supplements for women –

If you’re a fan of the gym, you’ve probably already been tempted to invest in a product designed to improve your training results and help you achieve a well-shaped, firm body with everything in place. And these formulas seem even more attractive if they contain substances suitable for the woman’s body.

All it takes is a visit to a specialized store and there they are, in ever-increasing numbers, blinking at you, in packages with a subtle feminine touch, color or shape. With so many offers, the question arises: do they really make a difference or are they just marketing?

Experts have an answer on the tip of their tongue: these supplements have nutrients and actives in adequate doses for our needs. It makes sense. Metabolisms with different rhythms, such as men and women, also have different needs.

There are still few studies proving that the products specially formulated for us have the promised effects. Concretely, only the observation of professionals in the offices. Thus, based on their own experience, specialists in physical activity and healthy eating believe in the effectiveness of many of them. Associated with physical activity, they say, the results usually appear after about two months of regular consumption. But they make their reservations and warn: supplements must be consumed with guidance.

to gain muscle

The base of the supplement that makes the muscle grow and appear is whey protein, a protein extracted from whey, highly digestible, which helps to repair muscle wasting caused by training. Some brands are added BCAA, amino acids that go by the names of leucine, valine and isoleucine. Abundant in meat, these “bricks” that form proteins are not produced by the body.

Studies suggest that this type of supplement favors the production of serotonin in the brain, reducing symptoms of exercise-related fatigue. Women’s formulas include important bone nutrients such as vitamin D and calcium. Although osteoporosis is more common after the age of 45, by age 35 bone loss begins to occur naturally.

So, the sooner you invest in a kind of bone savings, the more reserve you will have to ward off the disease. The essential fatty acids, such as omegas 3 and 6, contained in some products help to control inflammatory processes associated with obesity.

The Word of the Experts

“The addition of nutrients to the protein is welcome”, says Veronica Lucena Mendes, postgraduate student in functional nutrition, from São Paulo. But she makes a caveat: “More important than a specific supplement for women, is a good quality whey protein”. To know this, read the label before buying. “The good products have at least 80% protein and about 5 grams of BCAA per serving”, explains the expert, adding: “Prefer the hydrolyzed one, which is better absorbed by the body, and check that it tops the list of ingredients , which indicates that the substance is the most important in the composition of the supplement”.

A serving of whey provides about 100 calories, but it makes you feel full and fits well in between-meal snacks. The negative point is the presence of creatine in most of the formulas. The substance, effective in gaining mass and strength, has liquid retention as an adverse effect. “That’s everything a woman doesn’t want,” says Veronica. Physically active women need to consume between 1.5 and 2 grams of protein a day per kilo of weight, according to sports nutritionist Rodolfo Peres, from São Paulo. Do the math: if you weigh 60 kilos and train regularly, you’ll need 90 to 120 grams of protein per day. A serving of 100 grams of red meat provides 20 grams.

“So, the supplement, together with the consumption of meat and eggs, can help to complement this quota”, he says. Is the utilization complete? “This will depend on factors such as digestion, intestinal health and the type of whey”, replies Veronica. She recommends eating fiber-rich foods (vegetables and whole grains) to ensure proper bowel function. “This facilitates the absorption of proteins and, consequently, the gain of lean mass.

Fernanda Furmankiewicz, nutritionist at the Companhia Athletica gym network, also approves of the supplement, but warns: “The result is not as good without regular physical activity and without a nutrient-rich menu”. Omegas, famous for helping with hormonal balance, are the plus of some brands. As for taking advantage of BCAA, nutritionist Cynthia Antonaccio, from Equilibrium Consultoria em Saúde e Nutrição, in São Paulo, recommends: “Like any other supplement, its use should only be done in some phases of training and prescribed by a nutritionist”. Ingested randomly, it can lead to kidney and liver problems in the future.

when to consume

The recommendation is to take the protein supplement 30 minutes to an hour after training, when the muscles most need help to regenerate.

to burn fat

Here, the stars are the stimulating substances like caffeine and safflower oil. They accelerate metabolism by raising heart rate and act on adipose tissue cells. The concentration of these active principles takes into account the metabolism and mechanisms that govern hunger and satiety specific to women.

The Word of the Experts

“The actives act in the same way in both sexes”, says Fúlvia G. Hazarabedian, nutritionist specialized in exercise physiology. “But, as they act on localized fat, they affect different regions – in women, the loss occurs mainly in the hips, exactly where we accumulate more fat.”

Some compounds, such as those extracted from the Carthamus tinctorius plant, or safflower oil, promise to accelerate this loss in the waist area as well, in addition to helping to produce anti-inflammatory substances and prevent cellulite. In other words, the active, by reducing the amount of fat, is able to soften the hated orange peel aspect that torments all mortals.

Another benefit: with less stored fat, the muscles are more apparent and the body is more beautiful. “Safflower oil is believed to have the power to remove fat from the bloodstream and transport it to adipocytes, or fat cells,” explains Fúlvia. “The organism would then use this stored fat as fuel, which would contribute to its elimination”, she adds.

Other assets, such as caffeine, promise to break down fat molecules, transforming them into free fatty acids that would fall into the bloodstream and then be eliminated. “But it is the exercises that enhance the effect of the active in reducing body fat. Without them and without an adequate diet, the results with just supplements are very small”, says Fúlvia. Its anti-inflammatory and draining properties also favor the fight against cellulite. Not to mention that caffeine gives satiety and has a diuretic effect, which reduces swelling. Nutritionist Cynthia Antonaccio cites studies on the effect of the substance on physical activity: “They suggest that for those who exercise, the substance helps to reduce the perception of exertion, as it modifies the pain threshold, and this improves performance”.

You have to be careful when it comes to stimulants. The nutrologist and orthomolecular doctor Liliane Oppermann, who is also Director of Communication at the Brazilian Medical Association of Oxidology (Ambo), warns: “Substances that burn fat can trigger side effects, such as insomnia, anxiety, palpitations and cardiac arrhythmias, increased blood pressure , dizziness and nausea”. Therefore, do not consume without medical supervision, especially if you are hypertensive or have a disease cardiovascular. According to her, manipulated supplements are more suitable than those ready for consumption. “They are like tailor-made clothes at the seamstress”, she compares.

when to consume

These supplements should only be taken under the supervision of a doctor or nutritionist and are best indicated before exercise or one of the main meals. They should not be taken at night, as they cause insomnia.

To firm the skin

Collagen, the protein that forms and supports skin fibers, is the basic raw material to ward off wrinkles, firm the skin on the body and face, make hair shinier, strengthen nails and protect joints. As a bonus, its amino acids also help build muscle. If ingested before the main meal, the product can even ward off hunger. Although our organism produces this protein, from the age of 30, a loss of 1% per year begins to occur. At 50, the body only makes about 35% of the collagen we need. Although red meat is a good source, food alone cannot provide the amount of collagen our body needs.

The Word of the Experts

“O collagen in hydrolyzed powder is the best form for consumption, as the breakdown of protein molecules facilitates absorption by the body”, says nutritionist Cynthia Antonaccio, adding: “The powder formulation enables an assimilation of more than 90%”. Although there are no contraindications, do not take more than 10 grams per day (this is the recommended amount of the supplement so that we produce the necessary 2 grams, since we cannot absorb all the protein we ingest). In addition to not increasing the benefit, excess protein can overload the kidneys, not counting the calories. “There are 35 in 10 grams, but if the supplement is consumed without control and the diet is rich in calories, there may be weight gain”, warns Cynthia.

Check the label and make sure the collagen is pure. If it has maltodextrin, it’s not that pure and probably that carbohydrate comes in greater quantity than the collagen itself. The bullet version is also effective. A study carried out by the Institute of Skin Bioengineering at the State University of Campinas, Unicamp, shows that this presentation increases antioxidant protection by up to 77% and stimulates more than five times the production of collagen. To increase his synthesis, consume foods rich in vitamins C (lemon, melon, acerola) and E (chestnuts, olive oil), in addition to the minerals selenium and zinc (almonds, Brazil nuts, fish).

By now, you might be wondering: can I take all three types of supplements? You can, but to get the best out of each one of them, observe the most indicated times. Also see if the cost-benefit ratio is advantageous. And be sure to look for a nutrologist or a nutritionist specializing in physical activity. They are the most suitable professionals to guide your choice.

when to consume

Take the supplement before bed, because during sleep the body takes more advantage of collagen.