MsPhysique
New member
Hey everyone! 
I wanted to start a conversation about sports supplements that are especially beneficial for women in their 40s and 50s. As we all know, our bodies go through changes as we age, and it’s important to make sure we’re fueling ourselves with the right supplements to support our training, recovery, and overall health.
I’ve been training consistently for years, and I’ve found that adding specific supplements has made a huge difference in my progress—especially now that I’m in my 50s. It’s all about being smart with what you put in your body, so here’s what’s been working for me:
I’m curious if anyone else in our age group is using any of these or has other supplements they swear by? I’ve seen a lot of benefits from these over the past year, but I’m always open to learning more from others who are going through similar experiences!
What’s your go-to supplement stack for muscle building and recovery at our age? Let’s share tips and help each other out!
I wanted to start a conversation about sports supplements that are especially beneficial for women in their 40s and 50s. As we all know, our bodies go through changes as we age, and it’s important to make sure we’re fueling ourselves with the right supplements to support our training, recovery, and overall health.
I’ve been training consistently for years, and I’ve found that adding specific supplements has made a huge difference in my progress—especially now that I’m in my 50s. It’s all about being smart with what you put in your body, so here’s what’s been working for me:
1. Protein (Whey or Plant-Based)
- I make sure to hit my daily protein goal (around 160g) to support muscle repair and growth. Protein is key for anyone trying to build lean muscle, but it’s especially important as we get older to maintain muscle mass. I’ve been using whey protein isolate, but I know some prefer plant-based options. Both have their benefits!
2. Collagen
- As we age, our collagen production decreases, and this can affect joint health, skin elasticity, and overall recovery. I take a daily collagen supplement to help with joint mobility and repair. It’s also great for keeping skin looking more youthful. My knees and elbows have definitely felt better since adding this.
3. BCAAs (Branched-Chain Amino Acids)
- These are a lifesaver for muscle recovery! They help with reducing muscle soreness and support protein synthesis. I take a scoop of BCAAs before or during my workout to keep my muscles fueled and help prevent muscle breakdown.
4. Creatine
- I’ve started incorporating creatine into my routine, and honestly, it’s been a game-changer. Not just for strength, but also for muscle endurance. It helps me push through those extra reps, which has made a big difference in my training.
5. Magnesium
- This one’s more for recovery and overall well-being. Magnesium helps with muscle relaxation and can improve sleep quality. I take it in the evening to help me unwind and ensure I’m getting deep, restful sleep. Rest and recovery are crucial for progress!
6. Omega-3 Fatty Acids
- As we age, inflammation becomes something to watch out for. I take fish oil daily to support heart health, reduce inflammation, and improve joint health. It's definitely made a difference in how I feel post-workout.
7. Vitamin D & Calcium
- Osteoporosis is something we need to think about as we age, so I’ve added Vitamin D and Calcium to my daily routine. These help with bone health and muscle function, and they’re especially important for women in our age group.
8. Multivitamin
- A multivitamin specifically designed for women over 50 has been a game-changer for me. It ensures I’m getting all the essential nutrients I need that I might be missing from my diet.
9. Caffeine (Pre-Workout)
- I’m not a huge caffeine person, but sometimes a little boost in the morning or pre-workout helps with energy and focus. I’ve found a low-dose pre-workout with natural caffeine sources to be effective without the jitters.
10. Joint Support (Glucosamine & Chondroitin)
- I’ve started using glucosamine and chondroitin to help with joint health. As we age, keeping our joints in good shape is key, and these have really helped with some of the stiffness and discomfort I used to feel, especially after leg day.
Bonus – CBD
- I use CBD oil for managing stress and muscle soreness. It’s great for relaxation, reducing anxiety, and helping with sleep quality.
I’m curious if anyone else in our age group is using any of these or has other supplements they swear by? I’ve seen a lot of benefits from these over the past year, but I’m always open to learning more from others who are going through similar experiences!
What’s your go-to supplement stack for muscle building and recovery at our age? Let’s share tips and help each other out!
