Protein Powder
Protein is essential after strength training — it helps rebuild and strengthen your muscles. The easiest way to get more protein is through a protein powder, which you can mix with water, add to smoothies, or stir into oatmeal.
Getting enough protein is especially important as we age to prevent muscle loss (called sarcopenia) and maintain strength.
Supports: Muscle repair, growth, and maintenance
Creatine Monohydrate
Often misunderstood, creatine isn’t just for bodybuilders. Recent research has demonstrated that it is especially beneficial for mature women.
Creatine helps improve muscle strength and recovery, and newer research shows it may even support brain health and help slow age-related cognitive decline.
Supports: Strength, power, recovery, and brain health
Magnesium (Glycinate, Citramate, or Malate)
Magnesium is an essential mineral that helps with recovery, energy levels, and sleep.
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Magnesium Glycinate: Great for relaxation and muscle recovery
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Magnesium Malate: Helps with energy production and muscle function
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Magnesium Citratmate: Supports muscle recovery and kidney function (combo of Malate and Citrate)
Not all magnesium supplements are the same, so choosing the right form matters.
Supports: Muscle relaxation, bone health, energy, sleep, and stress
Supplements for Strength
While exercise is the foundation, the right supplements can help you feel stronger, recover faster, and support your overall wellbeing — especially during your 4-week strength training program.
Below are three well-researched supplements that may enhance recovery, strength, cognition, and energy for women, especially as we age:
A Quick Reminder
Everyone’s body is different. These supplements may or may not be right for you, depending on your goals, health conditions, or medications. This is not medical advice. Please consult with your doctor or healthcare provider before adding any new supplements to your routine.
You can find our recommended supplements in the Odyssey Health Store, handpicked to support your strength training journey.