Over
the last 4 to 6 weeks, I have had a number of people ask me
The
first thing I want to do is draw a clear distinction between being fit and
being healthy. Just because someone looks ‘fit’ does not mean they have a
‘healthy’ body. Lean and muscular can be achieved by pharmaceutical shortcuts
which destroy health.
Your
goal should be to be healthy and fit.
Secondly,
just because someone looks ‘fit’ does not make him or her an expert in diet or
nutrition. Aside from the aforementioned shortcuts, some people are blessed
with great genetics or a high metabolism. While I am not an expert, I have a
degree in Exercise Physiology and am an avid researcher.
Here
are the top 10 sports supplements and super nutrients to help you hit the
ground running and be healthy and fit.
1. Protein
Getting enough protein in your diet is
crucial as this essential nutrient helps your muscles recover after exercise.
It is also responsible for many important processes in your body including
transport and storage of other nutrients, control of growth and immunity. Good
sources include chicken, fish, tofu, nuts and seeds or try a protein shake
after your workout.
2. Vitamin C
Boosts the activity of many enzymes critical for your metabolism.
This antioxidant also helps limit free radical damage to tissues and may boost
immunity. It aids the growth of fibroblasts and chondrocytes (cells that
produce connective tissue fibres including collagen and cartilage). Fruit and
vegetables rich in Vitamin C include oranges, kiwis and broccoli.
3. Fish oil
Which contains 0mega-3 fatty acids may have a positive effect on
exercise tolerance. Tested benefits include faster recovery times after
workouts and improved oxygen delivery to muscles. So get your fill of salmon
and trout or take supplement.
4. Chromium
Is a cofactor of the hormone insulin, which controls blood sugar.
Taking it may boost performance by aiding transport of branched-chain chained
amino acids (BCAAs) into muscles. These are thought to help muscle repair and
growth after workouts.
5. L-carnitine
Is an amino acid shown to support endurance athletes by increasing cellular
energy production and improved heart function. The heart burns glucose and fat
for energy and L-carnitine helps burn fat.
6. CLA (conjugated linoleic acid)
Has been shown to increase lean body mass when taken as a
supplement. It may reduce inflammatory responses to exercise and lead to a
higher metabolism.
7. Electrolytes
Potassium and sodium are implicated in muscle contraction, heart rhythm,
immunity and bone health. Your electrolyte balance also helps with total body
hydration. You lose electrolytes when you sweat, so sip an isotonic sports
drink during or after exercise to prevent dehydration.
8. Iron
Critical in the body as this mineral is a component of haemoglobin
(in blood cells), myoglobin (in muscle) and enzymes in muscle cells, all involved
in aerobic energy production. Find it in leafy green vegetables, red meat and
eggs or take a supplement.
9. B-complex vitamins
Are involved in processing carbohydrate and fats for energy
production. They also help form haemoglobin in red blood cells, which help
deliver oxygen to muscles.
10. Antioxidants
Help reduce exercise-induced oxidative stress, which
can damage enzymes, lipid membranes and DNA.
To your success in becoming healthier and fitter!
David
David
No comments:
Post a Comment