You train with dedication, push your limits, and set new goals every time you step into the gym or hit the trail. Naturally, you want to feel strong, recover well, and stay ready for what comes next, whether that's lifting heavier, running longer, or simply feeling good in your body.
While balanced nutrition, thoughtful training, and rest do most of the work, adding carefully chosen supplements can help support your training and recovery goals. In fact, some of the best supplements for women working out are designed to encourage the body's natural processes and help you maintain energy and bounce back faster. Let's take a closer look at a few options backed by research.
Blackcurrant Powder
One supplement gaining traction among active women is blackcurrant powder, especially those made from New Zealand blackcurrants. These tiny berries naturally contain high levels of anthocyanins, a powerful antioxidant studied for its potential to support blood flow through a process called vasodilation. Improving vasodilation during your workouts means more oxygen and nutrients can reach your working muscles and your brain when you need them most.
When used consistently, blackcurrant powder may help reduce exercise-induced oxidative stress, promoting endurance and natural recovery. Thanks to their antioxidant and anti-inflammatory properties, New Zealand blackcurrants are showing promise as an effective natural pre-workout boost.
2before blackcurrant pre-workout products carry the Adaptive™ New Zealand Blackcurrants quality assurance mark. This means that every batch is 3rd party tested to guarantee the berries are genuine and at the right concentrations.
Each 2before sachet delivers a controlled dose of 120 mg of anthocyanins, which is right within the 105-210 mg range recommended for performance benefits. Take it 30-60 minutes before training for best results.
Citrulline Malate
Citrulline Malate combines the amino acid citrulline with malate, an organic salt that helps the body produce energy. In the body, citrulline converts into arginine, which, like blackcurrant powder, supports vasodilation and healthy circulation. This boost in blood flow may also help flush out by-products like lactic acid, which can contribute to muscle fatigue.
In one small study, women who took citrulline malate before resistance training reported less perceived exertion lifts like the bench press and lower body exercises. For best results, typical doses range from 8 to 12 grams taken about an hour before training.
Branched-chain Amino Acids (BCAAs)
BCAAs like leucine, isoleucine, and valine are well-known building blocks for muscle protein synthesis, the process that helps rebuild and repair muscle after training. Unfortunately, our bodies can't naturally produce them. So, these essential amino acids must come from food or supplements.
Many athletes mix BCAA powder with water before or after workouts to help reduce soreness and aid recovery. Research shows that taking BCAAs daily for at least 10 days may help muscles recover from light to moderate damage caused by training.
Curcumin
Curcumin is the main active compound in turmeric and is valued for its antioxidant and anti-inflammatory benefits. It may help your body manage post-exercise inflammation and muscle soreness, which can be especially helpful during periods of intense training.
Daily doses ranging from 150 to 1,500 mg may help reduce perceived muscle discomfort and support natural recovery. Because curcumin is not easily absorbed on its own, many supplements include black pepper extract (piperine) to boost bioavailability.
Fish Oil
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, are famous for supporting heart health but may also help with workout recovery. Research suggests omega-3s may help maintain joint comfort, support flexibility, and ease muscle soreness after tough training sessions.
Some studies recommend about 6 grams daily, while others have found that 1-2 grams daily still offer benefits. If you don't regularly eat fatty fish like salmon or mackerel, adding a fish oil supplement from a trusted source can help close the nutritional gap.
Magnesium
Magnesium supports many processes in the body, including muscle contraction, energy production, and protein synthesis. For women who train regularly, it can help with muscle relaxation and recovery after workouts.
Nuts, whole grains, and leafy greens are all good sources of magnesium. Unfortunately, many people don't meet the daily magnesium recommendation of around 310-320 mg through food alone. So, a high-quality supplement can help ensure you're covered, especially if you sweat a lot or train hard.
Creatine
Creatine monohydrate is one of the most well-researched supplements for improving strength and muscle energy. It naturally occurs in red meat and seafood, but is often taken in concentrated form to help support short bursts of power, like heavy lifting or sprints.
Emerging research suggests that creatine may also help the body recover by supporting its natural ability to manage inflammation and oxidative stress post-exercise. Most women start with a short loading phase (about 20 grams daily for 5-7 days) followed by a maintenance dose of 3-5 grams daily.
Whey Protein
Whey protein is a convenient way to help meet your daily protein needs, especially if you're busy or don't have time for a full meal after a workout. Whey is a complete protein, which means it contains all nine essential amino acids needed for muscle repair and growth.
If you prefer to skip dairy, a quality plant-based protein powder can work well, too. Look for options with minimal sugar and fillers, and choose brands that test their products for purity and accurate amino acid profiles.
Take Your Workout Further
Supplements won't replace consistent training, balanced nutrition, or quality rest, but the right ones can help support your strength, energy, and recovery. If you're looking for the best supplements for your next gym workout, blackcurrant powder is a natural, research-backed way to boost endurance and recovery.
Visit 2before to learn more about our New Zealand blackcurrant pre-workout powders and discover how they can help you train stronger, recover faster, and keep showing up for what moves you.
References:
https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076#d1e364
https://www.tandfonline.com/doi/full/10.1186/s12970-020-00354-9#abstract
https://journals.humankinetics.com/view/journals/ijsnem/29/3/article-p322.xml
