Fitness

The Complete Guide to Sports Nutrition Supplements for Women

There are a lot of supplements out there, which can make it pretty tricky to fully understand all of them. The questions of what are they, when should you take them, what are their benefits, all come to mind. Then it becomes even more confusing when you are using multiple supplements. Do I take them together, separately, what? Well in this #basic guide to supplements we will go over that and figure it all out.

Your Guide to Sports nutrition supplements

Protein, pre-workout, BCAAs, oh my! If you’ve ever felt confused or even overwhelmed and just need a good starting point, this is the post for you. Read on, learn a thing or two, then get the benefits that come from incorporating supplements into your daily regimen.

IdealLean Protein

As you might be aware, protein is one of the main macronutrients that you need to be consuming in your diet. The amount of protein you need to consume isn’t the same for everyone, as many people have different fitness goals, body types, activity levels, etc. But basically, an active woman should be consuming between .9 and 1g of protein per pound of bodyweight a day. Yeah, that’s a lot of protein. And often too much to consume only through whole foods. So protein supplements are super popular and super convenient… not to mention they are super delicious.

Not consuming enough protein, means you could potentially lose muscle instead of fat. So reduce fat tissue and build lean muscle with the help of IdealLean Protein. And learn more about protein here.

When to Use It?

On training days, you should be taking your protein powder before and after your workout. Before your workout take it 30 minutes to an hour before exercising so that it can be fully digested. You should also add some fast acting carbs to your pre-workout meal. Then you should aim to drink your post-workout within an hour of returning home from the gym. Check out this post to know what to eat pre and post workout.

As far as non-training days go, go ahead and use it with a meal, or as a snack. It’s up to you!

IdealLean BCAAs

When you work out, you actually break down muscle. BCAAs will help to minimize muscle breakdown and improve protein metabolism so that you can see better results from all of your hard work in the gym. This post will go into a lot more depth on what BCAAs are and their benefits. Read it here.

IdealLean BCAAs also contain a Fat Loss Blend to help you stay lean and coconut water powder to help you stay hydrated. BCAAs will help you to stay lean and recover faster.

When to Use It?

On training days you should be taking your BCAAs during your workout, mixed in with water. You can also take them during the day on an empty stomach. On days that you don’t work out, you can take it throughout the day.

 

IdealLean Pre-Workout

Sometimes we simply lack energy. It’s going to happen, and it might even happen often. This can make it kinda tricky to get our butts to the gym. When you need a little extra push to get to the gym and crush a workout- take pre-workout.

IdealLean Pre-Workout is that quiet motivation that will provide you a natural source of caffeine and focus to improve blood flow and oxygen to muscles and combat lactic acid build-up. Translation: you can push yourself harder and work out longer. IdealLean Pre-Workout is also great because it has a Fat Loss Blend so that you can burn fat faster and build a lean, strong body. Read this guide to pre-workout.

When to Use It?

You want to take your pre-workout about 30 minutes before you workout. Taking it too far ahead of time will make it so the active ingredients have already been used up by the time you start exercising… therefore kind of defeating the purpose of pre-workout. 20-30 minutes is a good rule of thumb, and is the perfect amount of time for the ingredients to start to kick in, giving you the most bang for your buck.

If you work out first thing in the morning, you can also choose to drink your pre-workout right before exercising, the effects may not kick in for 10-20 minutes… but then you can finish your workout strong with a new jolt of clean energy.

IdealLean Stim-Free Pre-Workout

Both IdealLean Pre-workout and IdealLean Stim-Free Pre-Workout include ingredients to improve blood flow and oxygen to muscles, to help get the most out of your workout. But here are a few differences between the two:

  1. IdealLean Pre-Workout contains caffeine and Stim-Free does not
  2. IdealLean Stim-Free is sweetened with Stevia

When To use it? 

Because Stim-Free doesn’t have caffeine it is the perfect pre-workout supplement to take if you work out at night, are cycling off of caffeine, don’t like caffeine, or to switch between the two.

IdealLean Burner

Sometimes when we have done all that we can, we still need a little something extra to boost fat loss, and that is where IdealLean Burner comes into play. It will give you an extra edge in fat loss with its appetite suppressing and fat burning ingredients. Plus, it will give you energy with natural caffeine so that you can crush your day and your fitness goals.

When to Use It?

You can take up to two capsules of Burner a day. When you first start off taking it, we recommend only taking one capsule in the morning before breakfast. Then assessing your tolerance you can increase your dosage up to two capsules a day. But remember to space those out at least three hours. And also remember that you should NOT take a burner and pre-workout together, as that is simply too much caffeine.

You also probably want to avoid taking a burner in the evening as it does have caffeine, which could make it harder to sleep at night.

IdealLean CLA

Both IdealLean CLA and IdealLean Burner work to help you burn more fat, after you have done all that you can. But there are a few difference between the two.

  1. IdealLean Burner contains caffeine to provide you natural energy and IdealLean CLA does not.
  2. IdealLean Burner contains many ingredients, and IdealLean CLA is only one ingredient – CLA.
  3. Because they are different enough, you CAN use both IdealLean Burner and CLA at the same time.

When to Use It? 

To get the best results possible you should be taking IdealLean CLA three times a day, one with breakfast, one with lunch, and one with dinner with 8 ounces of water. The reason you should be taking IdealLean CLA with a meal is because it will be absorbed more efficiently.

IdealLean Nighttime Probiotic

Did you know that our bodies are home to billions of bacteria…? But don’t freak out. A lot of those bacteria are good. For many reasons, the good bacteria can get reduced, so supplementing with a probiotic supplement will help to balance the good and bad bacteria which will restore your bodies’ natural balance and well-being.

Some of the benefits of IdealLean Nighttime Probiotic include:

  • Improve Digestion & Prevent Inflammation
  • Maximize the Body’s Natural Good-to-Bad Bacteria Ratio
  • Help Fight Off Infection
  • Boost Nutrient Absorption
  • Ward Off Sickness
  • Lose/Maintain Fat Safely & Naturally
  • Relax & Unwind With a Natural Sleep-Blend

When to Use It?

Because there is a sleep blend, it is recommended that you take your probiotic at night before bed (obvi). A probiotic will also be the most effective if taken on an empty stomach so we recommend taking it two hours after eating.

Even though IdealLean Nighttime Probiotic does contain a sleep blend, those ingredients are relaxing, they don’t act as a sedative… so you won’t doze off if you take it in the morning. If you choose to take it in the morning do so first thing.

Serving size: three capsules.

Let’s Breakdown My Day

Lindsey grocery shopping for fresh produce

Take a look at my day to see when I take my supplements (depending on the time of day I exercise).

When I workout in the morning

5:00 a.m. IdealLean Protein, 1/2 c. oatmeal, and 1 c. berries
5:30 a.m. IdealLean Pre-Workout
6-7:30 a.m. Workout with IdealLean BCAAs
7:30 a.m. IdealLean Protein, 1 banana, and 1/4 c. cream of rice smoothie
9:30 a.m. 2 slices Ezekiel bread, 1 whole egg plus 1/2 c. egg whites, 1 capsule IdealLean Burner, 1 capsule IdealLean CLA
1:30 p.m. 1 c. brown rice, 4 oz chicken breast, and 1/2 an avocado, 1 capsule IdealLean Burner, 1 capsule IdealLean CLA
3:00 p.m. IdealLean BCAAs
5:00 p.m. 1 small baked sweet potato and 4 oz steak, 1 capsule IdealLean CLA
8:00 p.m. IdealLean Protein with 1 T. peanut butter
10:00 p.m. IdealLean Nighttime Probiotic

Okay, so I work out pretty early in the morning. Because of that, I don’t take my Burner along with my Pre-Workout. I wait until a little later in the day and take the Burner with breakfast.

The reason for this? That is just too much caffeine! You should wait at least three hours after taking pre-workout to take your burner (or visa versa).

I also make sure to eat my pre-workout meal an hour before working out so that I have the time to let that digest, and then I take the pre-workout on its own half an hour later.

I then take my second burner four hours after taking my first, giving my body plenty of time to process the previous serving of caffeine.

If you feel like you REALLY don’t have time before working out to get in a full meal and drink your pre-workout, you could choose one or the other. Pre-workout you can drink on-the-go, but DEFINITELY be sure to drink your BCAAs to prevent muscle loss from a lack of fuel. Or eat a quick meal and give it some time to digest, and follow up with BCAAs, and a post-workout meal after.

But what if I work out in the afternoon?

No problem, we’ll just switch things up a bit.

7:00 a.m. 2 slices Ezekiel bread, 1 whole egg plus 1/2 c. egg whites, 1 capsule IdealLean Burner, 1 capsule IdealLean CLA
10:00 a.m. IdealLean Protein, 1/2 c. oatmeal, and 1 c. berries
10:30 a.m. IdealLean Pre-Workout
11-12:30 p.m. Workout with IdealLean BCAAs
12:30 p.m. IdealLean Protein, 1 banana, and 1/4 c. cream of rice smoothie
2:30 p.m. 1 c. brown rice, 4 oz chicken breast, and 1/2 an avocado, 1 capsule IdealLean Burner, 1 capsule IdealLean CLA
4:00 p.m. IdealLean BCAAs
6:00 p.m. 1 small baked sweet potato and 4 oz steak, 1 capsule IdealLean CLA
8:00 p.m. IdealLean Protein with 1 T. peanut butter
10:00 p.m. IdealLean Nighttime Probiotic

This time around, because I am working out later in the day, I can go ahead and take my Burner first thing in the morning.

I then wait for a little over three hours to take my pre-workout, and four hours before taking my next Burner.

One thing that will always stay the same though? When to take your BCAAs on training days- DURING your workout, and later on an empty stomach! Trust me, it’s the most effective that way.

Hey you late night exercisers… I didn’t forget about you. You’re up now.

7:00 a.m. 2 slices Ezekiel bread, 1 whole egg plus 1/2 c. egg whites, 1 capsule IdealLean Burner, 1 capsule IdealLean CLA
10:00 a.m. 1 scoop IdealLean BCAAs
11:00 a.m. 1 c greek yogurt, 2 rice cakes, 1 tbsp. peanut butter
2:30 p.m. 1 c. brown rice, 4 oz chicken breast, and 1/2 an avocado, one capsule IdealLean Burner, 1 capsule IdealLean CLA
5:30 p.m. 1 small baked sweet potato and 4 oz steak, 1 capsule IdealLean CLA
6:30 p.m. IdealLean Stim-Free Pre-Workout
7:00-8:30 p.m. Workout with IdealLean BCAAs
8:30 p.m. IdealLean Protein, 1 banana, and 1/4 c. cream of rice smoothie
10:30 p.m. IdealLean Nighttime Probiotic

Get It? Got It. Love It.

Hopefully, this answered your questions to supplements. Remember for them to be the most effective you should make sure that your exercise and nutrition is on point. Do all you can first, then let supplements help you reach your goals faster.



Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.


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