Supp ideas?

[SweetStar067]

Hey ladies

So I have been working on cutting fat and gaining muscle (I lift 5-6 days a week, 1 cardio day and I'm a yoga instructor so a few hours of yoga here and there) and am looking to make the muscles a little more apparent. Right now I'm 5'5 and about 145 with a my body fat at 17% last time I checked (April ish).

I have a whey protein shake after every workout and sometimes one for dinner. I've just started really tracking what I eat, but was also looking to add some supplements if anyone has anything that they would recommend. I do know I haven't had pleasant experiences with creatine! lol.

Thanks

[euco09]

The only other supps I have apart from protein powder are fish oil, multi vitamain and sometimes flaxseed oil.

[msbo]

The only other supps I have apart from protein powder are fish oil, multi vitamain and sometimes flaxseed oil.

Id advise a good L-Glutamine powder after your workout as well, I add 1tea to my protein shake & also have 1ea at bedtime for muscle recovery

[Emma-Leigh]

Hey ladies

So I have been working on cutting fat and gaining muscle (I lift 5-6 days a week, 1 cardio day and I'm a yoga instructor so a few hours of yoga here and there) and am looking to make the muscles a little more apparent. Right now I'm 5'5 and about 145 with a my body fat at 17% last time I checked (April ish).

I have a whey protein shake after every workout and sometimes one for dinner. I've just started really tracking what I eat, but was also looking to add some supplements if anyone has anything that they would recommend. I do know I haven't had pleasant experiences with creatine! lol.

Thanks

Hmmm.... At 5'5, 145# and 17% your muscle should be pretty apparent as it is.... < do you know what 17% LOOKS like on a female?!

Anyway - the basics are what counts when it comes to any goal:
- good diet
- good training
- cardio as required

For sups - the basics are what count too (surprise, surprise):
- whey/ protein powder
- fish oils (or flax if you can't do fish oils)
- calcium/ magnesium/ vit D is on my essential list for most females
- creatine (not sure what 'unpleasant' experience you had before... but if used correctly it has very good effect, and very few side effects)
- pre workout additions of choice (beta-alanine, caffeine, L-tyrosine, AAKG, Citrulline Malate, type mix)
- joint protection if you think you need it

Over and above the above, you just get into 'gimmick' stuff.