Protein Supplements and Strength Training for Women

Written by Sportsfuel, 15 March 2015

Protein Supplements and Strength Training for Women

One of the most widely spread myths in the fitness world is that women should not consume protein supplements or lift heavy weights, because doing so will cause them to bulk up and take on a manly physique. This is simply not true. In order to burn excess body fat and gain lean muscle, women must lift weights on a consistent basis while supplementing with a good quality protein powder.

The bulking up myth

Men are able to pack on pounds of muscle due to their high levels of a sex hormone called testosterone. Although women produce testosterone as well, it is in much lower amounts, therefore preventing them from bulking up because of strength training. When a woman lifts heavy weights, her muscles will tone up and provide her with a lean, slender figure.

Why use a protein supplement?

Protein supplements have been proven to help reduce excess body fat and stimulate lean muscle growth (when used in conjunction with exercise). A recent study published in the journal Nutrition and Metabolism showed the effects whey protein had on obese women. A group of 150 women between the ages of 25 and 50 years were divided into a placebo group or a whey protein group. The individuals in the protein group were given 20 grams of whey protein per day over a period of 12 weeks. The individuals who consumed protein maintained more muscle mass and lost a higher percentage of body fat than those in the placebo group.

Types of protein powder

Although there are many types of protein supplements available marketed towards women, most protein powders contain very similar ingredients. When looking to purchase a protein supplement, check the ingredient list to ensure it has the right amount of macros to suit your goals. A few of the most common types of protein supplements include whey, casein and powdered egg. Any of these supplements can help to develop lean muscle, but only if it is used in conjunction with a consistent exercise routine.

Beneficial strength training exercises

A few of the most beneficial strength training exercises are ones that work both large and small muscle groups together. Not only will these burn more calories in the end, they will also give your cardiovascular system a boost.

Squats are a very popular strength training exercise, and with good reason. They not only work the muscles in the legs, squats are a complete lower body workout. When performed correctly, they can tighten and tone every area of the lower body. Combine this move with a good quality protein supplement to blast away excess body fat and get toned, shapely legs in the process.

Another great strength training exercise is the bench press. It tones and shapes the upper body all in one movement. When combined with a quality protein powder, you can tone your arms and chest muscles and feel confident in a tank top or short-sleeved shirt. Protein supplements are a great way to burn body fat and promote lean muscle growth, but only when used in conjunction with strength training exercises. By combining the two, you can achieve the toned, lean physique you want without the worry of bulking up.

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