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when it comes to supplements are there
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any major differences between what men
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and women should take let's talk about
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i'm katie braun product developer at my
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protein and in today's video i'm going
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to take you through my top
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recommendations of supplements for women
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disclaimer we're all individuals with
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our own lifestyles dietary requirements
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and goals so take this as a generic
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overview that you can adapt to your own
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specific needs so we all need the same
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things to keep us alive carbohydrates
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proteins and fats and the ratio in which
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we consume them can influence our health
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on a more detailed level our recommended
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daily intakes of the essential vitamins
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and minerals are largely the same and we
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can all feel the benefits of those extra
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supplements like creatine and
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pre-workout for more of our
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performance-based goals and whilst we've
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got plenty of similarities let's face it
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males and females also have a lot of
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differences we've typically got slightly
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different body compositions and hormones
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and this can therefore influence our
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nutritional needs let's start with the
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basics the holy grail of sports
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nutrition protein whey protein is often
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the go-to and with good reason as it
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aids growth and maintenance of muscle
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mass whey protein is considered to be a
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complete protein as it contains all nine
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essential amino acids so called because
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we need to get them from our diets and
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our bodies can't make them a quick sheet
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gives you 21 grams of protein an ultra
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convenient way to hit those macro goals
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and get your fix of protein without any
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of the meal prep if you don't fancy a
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milky shake something like our clearway
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isolate is a refreshing juicy
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alternative that won't sit on your
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stomach it contains hydrolyzed whey
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protein isolate sounds impressive right
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but that basically means that it has
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undergone processes to not only break it
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down and make it more easy to absorb
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herb but also to reduce the carbohydrate
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and fat content resulting with a highly
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purified 90 source of protein you can
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also level up your protein shakes with
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our diet protein blend packed with the
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same 21 grams of whey protein with only
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96 calories and less than a gram of
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sugar it's a great option if you're
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trying to implement a strict training
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regime or perhaps trying to reduce your
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calorie count and here's the magic the
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blend also has added vitamins and
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minerals particularly selected to aid
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women's needs and goals think vitamin b6
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to help regulate hormones vitamin a for
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a healthy skin and vitamin d to support
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your immune system the vitamin d can not
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only help immunity but performance too
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at whatever sport you try your hand at
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as it's proven to play a part in muscle
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function and post-workout the added
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magnesium is important to maintain
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electrolyte balance there are also
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conjugated linoleic acids or clas which
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are omega-6 fatty acids commonly found
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in meat and dairy a perfect top-up if
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you're vegan veggie or just flexy plus
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the blend contains iron to aid red blood
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cells transport oxygen in the body
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preventing anemia which women who have
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periods are more prone to as we're
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losing blood every month if one of your
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goals is weight maintenance or even
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weight loss choline has been added to
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aid lipid metabolism or the breakdown of
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fat the locales will help too shaking
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off that myth that protein shakes are
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all about gaining weight and bulking see
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what i did there prefer something a
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little lighter why not mix up your
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protein shakes poured in the pan and
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give collagen a go a blend of type 1 and
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type 3 hydrolyzed collagen means you're
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getting a full serving of 18 grams of
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protein but it's easy to digest and
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mixes to create a refreshing drink with
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no bitter aftertaste plus there's only
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72 calories and zero sugar with every
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serving collagen is an integral protein
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found in our muscles bones and joints so
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supplementing means we're topping up our
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body's natural levels which decline as
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we age to support performance we've
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actually got a whole video on the
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benefits of collagen so if you want to
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find out more you should definitely give
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it a watch if you're vegan or even if
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you're not our plant collagen blend is
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one of our newest innovations where
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collagen itself is derived from animal
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products this is a completely
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plant-based product with glycine proline
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and hydroxyproline to mimic the amino
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acid profile of bovine collagen plus
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there's the added benefit of it making
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you feel great from the inside out with
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clinically studied ingredient astron
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proven to visibly reduce the appearance
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of wrinkles and fine lines as well as
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promoting hydrated skin creatine is a
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great added extra to your supplement
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routine if you're a goal-focused gal
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looking to hit your personal best i've
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got another video dedicated specifically
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to diving into the details of creatine
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for a woman but to give you an overview
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now creatine is an amino acid which
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works to maximize the energy available
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to our muscles its benefits to women
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specifically have been extensively
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studied finding supplementation can
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increase female upper and lower body
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strength while simultaneously reducing
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body fat percentage aside from the
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benefits to your workout creatine has
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also been shown to have benefits for
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bone mass this is particularly relevant
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to women since we stop accumulating bone
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mass in our 30s where we reach peak
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levels and from then they start to
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decline particularly accelerated once we
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hit the menopause one clinical study has
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found the creatine can actually slow the
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rate of bone mass loss in women and
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finally feel like you need that extra
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boost don't shy away from pre-workout
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whilst admittedly some of the
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hard-hitting powders are jam-packed full
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of stimulants that can leave you feeling
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a bit jittery there are plenty of
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options if you don't fancy downing yet
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another shake pre-workout gummies
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contain a small amount of caffeine
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vitamin b6 to reduce tiredness plus
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amino acids citrulline and taurine in a
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handy resealable pouch the beauty of
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these is that they're relatively low in
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stimulants versus your average scoop of
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pre-workout powder meaning you get that
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extra boost and feel the pump without
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having those unpleasant pre-workout
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jitters plus the format allows you to
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pick your level of pump try one gummy if
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you're new to pre-workout working your
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way up to four gummies to fuel your
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goals of hitting that personal best and
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that's it my top picks of supplements
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for female fitness goals of course there
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are no supplements just for men or just
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for women but it's great to be empowered
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with the knowledge of how to find the
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right supplement for your needs and
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goals if you find this helpful and want
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to learn more subscribe and stay tuned
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to the myprotein youtube channel for
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more content from me especially for you
