Best Supplements for Performance
You spend a lot of time and effort exercising your body and it is just as important to ensure that you put the right things into it. For optimal performance, you should combine a healthy diet with daily supplements. However, please remember that supplements are not a substitute for fruits, vegetables, etc.
Here are some supplements which you might consider introducing into your daily meal plan:
Multivitamins
Multivitamins are a bit of a no brainer. With the recommended daily dose of just about every vitamin packed into a single tablet or pill, the question is why wouldn’t you take them?
A good multivitamin should contain vitamins A, B, C, D, and E as well as folic acid.
Fish Oil
Fish oil is a good source of omega-3 fatty acids, which can help with both your brain and your heart. It also has an anti-inflammatory effect and will be particularly beneficial to anyone who has a specific injury or is simply sore after exercise. If you don’t eat a lot of fish, then you might consider consuming up to 3 grams of fish oil a day. If fish is already a regular fixture on your menu, you can reduce this to one gram. Look for a brand that contains the two key healthy fats in fish, EPA and DPA.
Probiotics
Probiotics are live microorganisms that are similar to beneficial microorganisms found in the human gut. They are often referred to as ‘friendly bacteria’ or ‘good bacteria’ and can aid with overall gut health and enhance your immune system. You can get probiotics in your diet by eating things like yogurt and fermented milk. Probiotics aid you in digesting food, particularly hard-to-digest foods. A good probiotic supplement should enhance the synthesis of B vitamins and improve calcium absorption, helping you to keep a healthy balance of intestinal microflora and to support your overall immune system.
Boron
Boron is a mineral which can help to reduce the risk of prostate cancer and block the enzymes that cause pain and inflammation. It is naturally contained in raisins and almonds and supposedly helps to improve memory and concentration too. The suggested daily dose of boron in a supplement is 3-6 mgs.
Coenzyme Q10
Your body produces coenzyme 10 naturally and it helps your cells to manage your body's energy supply. As you get older production decreases, and the only way you can compensate is to take a supplement. Studies suggest that coenzyme Q10 may fight cancer, Parkinson's disease, and Huntington's disease, and heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can help to slow the signs of aging. The recommended daily dose is 100 mg and you are unlikely to get this in your normal daily diet so a supplement is essential.
Calcium
Calcium strengthens your bones, but most people don’t get the recommended 1,000 mg daily dose. 1,200 mgs of calcium citrate a day is a sensible dose for people who don’t already consume plenty of calcium. However, beware that the maximum daily intake is 2,500 mgs.
Chromium
Chromium is a muscle-building supplement which can also help to reduce the risk of diabetes by regulating your insulin levels. Chromium improves the body's sensitivity to insulin, making it easier to keep blood-sugar levels under control. 35 mgs a day is recommended and chromium picolinate is the form which studies have found to be the most effective.
Glucosamine
Glucosamine is particularly popular as a supplement amongst older people because it effectively helps to grease the joints. It is made from the shells of crabs and it reduces joint pain and stiffness. It also helps prevent the progression of osteoarthritis in the knees. 1,500 mg a day is the recommended dose.
Recovery shake
After a workout, your body needs to recover. Within 60 minutes after your workout, you should have a drink with high protein and fast absorbing carbohydrates.
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