Good Lifestyle

Everyone is looking for an advantage. Whether you are an Olympic athlete's tennis player or weekend, everyone wants something that will provide aBooster during the exercise or competition. It takes more than physically push you to build your body or improve your performance; You must provide your body with nutrients that will optimize your efforts.

Even if you eat enough carbohydrates, the main macronutrimental energy with fuel stamina, and even if you eat a healthy diet (you really?) You probably do not get enough good things that will do your body when you blow and blow.Food supplements can fill these gaps.

We have asked for nutritionists and fitness experts for their indispensable supplements for exercise and sports. Being pre-backed: There are many opinions and few clinical ironing studies support claims. But you can do your own research to determine what is worth trying for the goals you have in mind. This opinion onDietary supplements for exercise and sports performance Since the National Institutes of Health, will help the next time you plan to buy, for example, Deer Antler Velvet, a Chinese supplement claimed to have growth factors for muscle building.

And remember that food supplements are not governed by the Food & Drug Administration as medicines. Many manufacturers make claims that may not be completely true. In addition, because they are not rigorously controlled as pharmaceuticals, dietary supplements may contain ingredients that can interact with your prescription drugs. Talk with your doctor before taking new diet complements and examine our story onPopular supplements with hidden dangers.

Protein is the muscle building block. If you do strong exercise or resistance training, you break down your muscle fibers and you need protein to repair and rebuild them stronger than before, declares the certified sports nutritionistHope take, a national academy of certified sports medicine a personal trainer on the staff ofBucketlistmyty.com. "I highly recommend that you supplement with protein powder and monohydrate creatine, a natural substance found in muscle cells that constitutes the first form of energy that the body burns for intense exercise," she says.

READ MORE: The best and worst protein powders to buy

Polyphenols are micronutrients found in fruits and vegetables. One of the most effective of these phytonutrients isellagitannin, which has been demonstrated to reduce muscle pain from late appearance (DOM) that usually starts a day or two after a workout.

The Ellagitannins are in Granada extract, which is a key ingredient of Beachbody Super Autumn Calabrese's Go-to Workout BeisonsRecover, a protein and a plant-based polyphenol powder. "I feel good that I get a high quality source of vegan protein and phytonutrients to combat muscle pain induced by exercise, speed recovery and restore my strength so that I can start all over the next day" , declares Calabrese, author ofLose weight like crazy even if you have a crazy life.

"Recovery help me to stay compatible with my routine. At almost 41 years, I'm best able to have ever been." A recovery portion contains 20 grams ofPea protein; This is about the maximum amount that your body can use both to support the synthesis of muscle proteins, according to a study of theJournal of the International Society of Sports Nutrition.

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The exercise itself helps build bones. The forces you exercise on your bones when exercising the cause of the bones become denser. But vitamin D is also essential for good bone health because our body does not effectively absorb calcium without it. "Supplement with vitamin D is a good idea for athletes because it promotes bone health, that all athletes rely on good performance," saysDiana Gariglio-Clelland, Rd, a nutritionist on the staff ofNextluxury.comand a certified diabetes education specialist. "It is estimated that more than 40% of Americans are deficient in vitamin D. Vitamin D is therefore a useful supplement to invest in overall health." And it is well sought in terms of benefits, which can not be said of all dietary supplements, she says.

For more, discoverThe best supplement of vitamin D # 1 to take, says dietitian.

The valine BCAAS, leucine and isoleucine are essential amino acids that your body comes from the dairy, meat and legume proteins. For you, Buffs chemistry out there, "branched chain" refers to their chemical structure. BCAA supplements are popular with weightlifting hazards because they can improve muscle growth and help prevent DOM (delayed muscle pain). "One of the most important things to look for when choosing a BCAA supplement is the ratio of isleseucine leucine and valine," saysJay Cowin, a certified sports nutrition advisor (NSAA) and the nutritionist / director of formulations forA SYSTEM.

"I recommend a supplement that uses a 2: 1: 1 because leucine plays the most important role in the synthesis of muscular proteins while the isseuleucine helps treat leucine. Valine helps reduce fatigue during your workout. . " Supplements are available as a capsule or powder. Cowin prefers powder because it acts faster and offers higher doses than BCAA capsules.

Arginine (L-arginine) is an amino acid that is often used to treat peripheral artery disease and erectile dysfunction because it affects the production of nitric oxide, relaxing blood vessels and flow improvement. blood. But it's also a supplement of exercise. "It stimulates growth hormone to help develop muscles, strengthen strength and help recover vigorous training sessions," says Cowin. "It's a precursor of creatine for a natural improvement in performance." Cowin points out that arginine and other supplements often contain added ingredients such as electrolytes, sweeteners and gluten, which can cause negative reactions if you are sensitive to these additives. Check the tags of the ingredients before buying.

The beet powder is made from the beet plant, an excellent source of nutrients such as folate, manganese, potassium, iron, vitamin C and fiber. "The root of beet can help increase blood flow to help harsh muscles working at exercisers to oxygenate," saysLauren Manaker, MS, RDN, a member of our consumption to eat, not that!Council of medical experts and an authorized dietitian for Zhou Nutrition, who makesZhou Beet CompleteBeet powder.

Studies Have shown that beet powder can improve sports performance by helping mitochondria, "energy engines" in your cells to work more efficiently for intense exercise. The key ingredient of beet is the nitrate: a substance that helps your body produce nitric oxide, which dilates blood vessels, improves blood flow and lowers blood pressure.

In addition, "antioxidants of the beet root can help fight against oxidative stress that can occur during an intense workout," says Manaker. "I recommend to Beetroot as an addition to a diet for those who make the exercise vigorously." You can find out more about the potential of nitric oxide to increase the exercise of resistance in this studyThe Journal of Forge Conditioning Research involving a 60% support bench of the repetition of a repetition of leisure athletes.

Jamie Hickey, NASM, a certified coach, a nutritionist and founder ofTruisme Fitness Recommends quercetin supplements. "Quercetin (a flavonoid found in apples, tea, berries and red wine) is a well-studied antioxidant that can work to increase your endurance and act as suppressant of appetite," he says. "A variety of studies have shown that supplementation in quercetin increases tolerance for exercise and muscle loss while decreasing markers of muscle degradation." A double-blind clinical trial of 60 male athletes in theInternational Journal of Preventive Medicine have found that those who have received quercetin capsules have improved their lean mass, a basal metabolic rate and their total energy expenditure.

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