The Primadonna’s Guide To Supplements: What To Take & Why

So you want to become a Primadonna- a strong, healthy, fit and confident female? Training and clean-eating are only part of the equation, you must supplement too! Supplementation makes sure all your hard-work in the gym pays off. Believe it or not, nutrition counts for 80% of your success.

“But, how can I choose?” Ill admit, there are soooo many supplements on the market today that it can be overwhelming for anyone, especially an on-the-go female, to decide which supplements best suit their needs. Let me share the basics:

#1: Multivatimin


For starters- let’s stick to the basics. Go out and purchase a multivitamin for active women. This will optimize your performance and metabolism. I like GNC’s Women’s Ultra Mega Active Caplets.

#2: Whey Protein Powder


Whey Protein’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful after workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them. Take 20-40g (1-2scoops based on the serving recommendation of your brand) immediately after you workout.

#3: Glutamine


Glutamine is a non-essential amino acid, found in abundance in the human body. Glutamine has been shown to aid in muscle recovery, reduce protein catabolism and increase protein metabolism. Its presence is found in the blood, gut and the skeletal muscles and is used as a main source of fuel for the immune system.

Glutamine is considered by some as being conditionally essential, particularly in states of injury or compromised immune function. After training, injury to the muscle cells occurs, causing our immune systems to induce the recovery process to help repair tissue damage to muscles. Take 10g post-workout.

#4: Fish Oil


Fish Oil’s are derived from cold water, deep sea fish. They are a great form of Omega-3, which is a fatty acid that contains DHA and EPA. Omega-3 fatty acid is an important nutrient for maintaining a healthy heart, brain, and nervous system. It also helps reduce inflammation in joints and maintains joint flexibility- something all Primadonnas need. Take at least 3g daily.

20% Gym 80% Nutrition


Primadonna Fitness


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