Maximizing Your Workout: tips of the trade

 

Exercise can cause inflammation in the joints, muscles, tendons and ligaments.  Having a body that combats inflammation well is key.  Most are aware, a diet rich in plant nutrients and omega 3 foods such as wild salmon, is important to keep inflammation low. Also, limiting processed foods, fried foods, sugars, alcohol and red meat can help, too. When it comes to supplements, it can be a hassle to surf the shelves and wonder which is best. After a long look at the research, the following supplements rise to the top.

 

What can one do to combat inflammation?

  • Take a high quality fish oil which gives the body the tools to make anti-inflammatory interleukins
  • Take turmeric bound with choline or bioperine for absorption which lowers inflammation in many ways
  • Take glucosamine with MSM which gives the joints nutrients and lowers pain in joints
  • Eat more of these: ginger, hot peppers, garlic, onions, beets, blueberries, pineapple, hemp seeds, walnuts, cherries and apple cider vinegar
  • Proper hydration, drink half your body weight in ounces of filtered water. Mountain valley spring water is the best.

 

How about improving stamina, endurance, and healing time?

 

Endurance support is needed for the long distance runners in the crowd. Exercising aerobically less than 10 minutes may not yield a need for these three key nutrients.

  • Phosphate salt supplements increase nutrients needed for ATP which gives the body energy. Research shows these also increase VO2 max which increases endurance.
  • Beet root juice, 4- 8 oz as a pre-workout booster
  • During exercise – replacing glucose and electrolytes such as sodium, potassium and magnesium to minimize muscle exhaustion

 

Power lifter support

  • Creatine prevents ATP depletion and is also good for endurance. Research indicates it increases muscle force and power.
  • BCAA or branched chain amino acids have shown to help increase power, reduce muscle damage with exercise and weight lifting

 

Faster healing and recovery for all

  • Post workout cocktail including a 4:1 carb:protein ratio. Some ideas include yogurt and berries, banana and almond butter.
  • Muscle levels of L-glutamine decrease during exercise and are needed for muscle repair and synthesis.
  • Vitamin C is well researched in speeding healing time and reducing muscle soreness. It’s best to maximize your vitamin C daily rather than just on workout days. Buffered vitamin C is best.
  • Myers Cocktail IV is an intravenous boost of vitamin C, B12, B complex, calcium, magnesium, and more. Vital for the hard core runner – testimonials include marathon runners who did not suffer with pain post run.

 

Enjoy!

Wendy Wells

Naturopathic Physician