I need a little insight into when I should be supplementing and with what. I do a lift or bootcamp workout every other day and im adding in yoga and cardio other days. How much is too much? And with a lower calorie quota what is a good way to fit in the protein.
Women's nutrition on lifting days and off days
I'm not an expert, but I've found the following supps to be effective with my routine of lifting heavy 3 - 4x/wk and high intensity cardio 2 - 3x/wk:
2:1:1 shake after heavy lifting; casein shake before bed; glutamine; fish oil; magnesium; Joint Matrix and a multi vitamin.
Lean proteins such as chicken breast, tuna, etc give you a good dose of protein without a lot of calories.
Also, what you take in and how much, depends on your fitness goals and types of workouts. Do you lift heavy? Are you trying to lose fat?
I tried a bunch of different things before I found what works for me. If you have more specific questions based on your workouts I can give you ideas on what I and other women I know have done.