3 min read
A Complete Guide to Naturally Optimizing Female Performance
3 min read
Fundamentals:
- Magnesium Glycinate: 10mg per kg of body weight
- Vitamin D3: 3,000 IU
- Zinc: 15mg
- Creatine Monohydrate: 5-15g
- High-quality Comprehensive Sports Multivitamin
Performance Supplements:
- L-Carnitine: 4g, split am/pm, taken with a garlic supplement to prevent TMAO conversion
- Tongkat Ali: 400mg
- Boron: 5mg
- Turkesterone: 500mg to 1,000mg (ensure high-quality vendor)
- Arachidonic Acid: 700mg to 2,100mg (I prefer to take 2,800mg on lagging body part days)
- Maca Root: 2g to 3g, split am/pm, 5 days on / 2 days off
- Epicatechin: 200mg to 500mg, split am/pm
- Dihydroberberine: 200mg
Supplement Overviews
1. L-Carnitine (4g Split am/pm)
L-Carnitine enhances fat metabolism by transporting fatty acids into mitochondria for energy, which improves endurance and reduces muscle soreness after exercise. Research shows that L-Carnitine supplementation increases fat oxidation, reduces muscle damage, and accelerates recovery, making it highly effective for improving endurance and performance. Studies highlight L-Carnitine’s ability to enhance exercise performance in high-intensity and endurance activities, leading to better recovery and lean muscle gains.
Where to purchase?
2. Tongkat Ali (400mg)
Tongkat Ali (Eurycoma longifolia) enhances performance by improving testosterone levels and reducing cortisol, which can improve muscle strength and endurance. Studies have demonstrated its effectiveness in reducing fatigue, improving muscle mass, and enhancing stress hormone balance, all of which lead to better performance and recovery. These benefits make Tongkat Ali an excellent choice for improving overall strength and endurance.
Where to purchase?
3. Boron (5mg)
Boron helps regulate hormones, increasing free testosterone while reducing estrogen, which can lead to enhanced muscle recovery and performance. Boron’s role in reducing inflammation further contributes to faster recovery from intense exercise, making it a valuable supplement for muscle growth. Studies show that Boron supplementation leads to improved hormone regulation and recovery, which supports muscle growth.
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4. Turkesterone (500mg-1,000mg)
Turkesterone, an ecdysteroid, enhances muscle protein synthesis without hormonal side effects, making it a safe option for promoting muscle growth and performance improvements. Studies show that Turkesterone can increase muscle mass and strength by boosting protein synthesis and recovery after resistance training. Its anabolic properties make it particularly useful for increasing lean muscle mass and strength without altering hormone levels.
Where to purchase?
5. Arachidonic Acid (700mg-2100mg 45min Pre Workout )
Arachidonic Acid is essential for muscle repair and growth, as it promotes inflammation in muscle tissue after resistance training. This inflammatory response is critical for muscle hypertrophy, making Arachidonic Acid a key supplement for building muscle mass and strength. Research has shown that Arachidonic Acid supplementation enhances muscle strength and size by stimulating muscle growth processes.
Where to purchase?
6. Maca Root (2-3g split am/pm, 5 days on/2 days off)
Maca Root supports performance by enhancing endurance, energy, and muscle recovery. Its adaptogenic properties help balance hormones, reduce fatigue, and improve overall physical performance. Research shows that maca root supplementation can improve exercise performance, enhance recovery, and support muscle growth, making it ideal for athletes looking to boost their endurance and strength.
Where to purchase?
7. Epicatechin (200-500mg split am/pm)
Epicatechin is known for its ability to reduce myostatin levels, which inhibits muscle growth. By inhibiting myostatin, epicatechin promotes muscle hypertrophy and improves strength. Studies indicate that epicatechin enhances muscle protein synthesis, leading to increased muscle mass and improved exercise performance.
Where to purchase?
8. Dihydroberberine 200mg AM
Dihydroberberine improves insulin sensitivity and glucose metabolism, which helps partition nutrients toward muscle tissue during bulking phases, reducing fat gain and promoting muscle growth. Studies show that dihydroberberine enhances glucose utilization and supports lean muscle gains during periods of high carbohydrate intake, making it beneficial for bulking cycles.
Where to purchase?
Coaching is educational and is not medical advice, diagnosis, or treatment. Work with a licensed physician before changing medications, supplements, or compounds. Individual results vary.
