Between consistent exercise and proper nutrition, achieving optimal health may not always feel like an easy journey. However, studies have shown that certain supplements can help boost your success.
How you fuel your body can have a big impact on your energy levels and performance—especially during training. While eating a diet of whole foods can do your body good, certain nutrients can be especially helpful for those with fitness goals. For example, protein is known to assist muscle growth while vitamin K can support heart health. But, it might be difficult to fit all of these nutrients into your daily meals. That’s where supplements can help. So, which ones should you consider? Here’s what we recommend.
Pre-workout supplements are designed to boost your energy. However, not all pre-workouts contain the same ingredients. When choosing the right pre-workout supplement, it’s important to consider the type of exercise you’ll be doing. Depending on the ingredients, some pre-workouts may increase strength or power, while others can help increase your endurance. These are the five common ingredients you may see when choosing a pre-workout and how they can help improve your fitness:
Whether you’re trying to build strength or improve endurance, protein is essential for success. According to studies, consuming this macronutrient can provide several benefits, such as fat loss, lower blood pressure, blood sugar control, and muscle repair.
The two most popular types of protein are whey and casein. While both come from milk, they offer different benefits. Casein protein has bio-active peptides that can benefit your immune and digestive system, helping with blood pressure and weight loss. Whey protein works faster than casein and is preferable for muscle-building. However, casein stays in your system longer, which can help to preserve your muscle. Ideally, you should use a combination of both. Whey protein should be taken before a workout for better results while casein can be consumed before going to bed to help with recovery.
Magnesium is a powerhouse mineral that is responsible for hundreds of reactions inside your body. It converts your food into energy, creates protein, lowers blood pressure, and aids in muscle recovery. Studies have shown that supplementing with magnesium can help boost exercise performance. For an extra dose of energy, reach for magnesium-rich foods, like dark chocolate, nuts, seeds, and fatty fish. You can also purchase supplements to help you achieve the daily recommended intake.
Vitamin K2 is one of the most important building blocks for strong bones and a healthy heart. Its primary function is creating proteins, which in turn help to decrease calcium build-up and prevent blood clots. While this vitamin is naturally present in animal proteins—like beef, pork, chicken, fatty fish, and egg yolks—it is also available as a supplement, which may be a favorable alternative for people following a meat-free diet.
While regular exercise can improve your overall health, it can also lead to muscle soreness, swelling, and irritation if your body lacks certain nutrients. Fish oil contains omega-3 fatty acids and has been linked to lowering levels of irritation. It can also lead to quicker recovery, improved endurance, and an increase in muscle mass. One of the best sources of fish oil is fatty fish, including salmon, tuna, mahi mahi, and cod. Over-the-counter supplements are also available for people who don’t eat fish.
Amino acids can help take your fitness to the next level by reducing fatigue and boosting energy mid-workout. Supplements can also assist in breaking down food and repairing muscle tissue. Studies have shown that amino acids are also essential for the growth and repairment of body tissues, including muscle tissue. For the best results, take amino acid supplements right before and during your workout.
Whether you want to lose weight, build strength, or run a marathon, proper nutrition can help you achieve optimal results in fitness. Stay consistent with your workouts, eat a balanced diet, and supplement with vitamins to support your training.
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