Whey Protein: This type of fast-absorbing protein is derived from whey, which is the liquid part of milk that separates during cheese production. Whey contains two types of protein (approximately 80% casein and 20% whey), along with essential amino acids. Taking a whey protein supplement is a great way to ensure that you’re getting enough protein — something that female athletes often struggle with — to not only promote muscle health but to support tendons, organs, skin, hormones, and more.

Vitamin D: Did you know that your body produces vitamin D in response to sunlight? (Hence the nickname, “the sunshine vitamin.”) However, not everyone produces or gets enough of it through their diet, which is why it’s important to supplement your intake since it aids in calcium and phosphorous absorption (hello bone health!).

Iron: This mineral is vital in the production of hemoglobin, which is the protein in red blood cells that carries oxygen and carbon dioxide throughout the body. Iron is important for maintaining energy levels, immune support, and overall health. If your iron intake is too low, you could become fatigued and have trouble focusing, among other things, which could ultimately lead to anemia.

Magnesium: Fun fact: Every cell in your body contains magnesium, a mineral that is required for countless functions and biochemical reactions. This study suggests that when exercising, you may need 10–20% more magnesium than when you’re resting.

Phosphorus: This mineral is the second most abundant mineral in the body after calcium, and is required for vital bodily functions like filtering waste and repairing tissue and cells.

Sodium: We lose a lot of sodium through our sweat when working out, so it’s important to replenish this mineral as it regulates the proper balance of water and minerals as well as muscle contractions.

Potassium: This electrolyte is known to help with muscle cramping — especially during long workouts — because it helps regulate blood pressure and water retention.

If you’ve been down the dietary supplement aisle or visited a health and wellness store, you know how overwhelming the experience can be. Between the giant tubs of body-builder protein and the never-ending ingredients lists, it’s hard to know what you need, how much you need, and why you need it. PRTCL is different because we’re the only line of nutritional supplements formulated specifically for women, and our products are backed by science and research to deliver everything your on-the-move body needs — and nothing it doesn’t.