Oxygen Australia — January-February 2018

32 Jan/Feb 2018 oxygenmag.com.au

Fuel

Supplement for

strength, not mass

No matter what

your goals, these six

supplements can

help you to build lean

muscle, burn fat and

even fight ageing.

F

or many women who train with

weights, increasing strength

and lifting performance is more

important than building muscle

mass. Of course, any strength gains will be

accompanied by improvements in muscle

tone and shape — everyone desires these

upgrades. But if you want to hoist more

weight, you have to carefully select your

nutritional supplements.

By Steve Downs, CSCS

For starters, every strength-training diet

should begin with adequate protein. This

is the fuel by which muscles grow. To stay

strong, your daily intake should be between

1 to 1.5 grams per 2.2kg of bodyweight,

divided so that you don’t consume more

than 25 grams at any one sitting (for greatest

absorption). About 20 per cent of this could

be taken immediately after working out.

What follows are key vitamins and other