You may remember our previous receptionist Kendall Coates who left to open her very own Core Pole Studio in Warriewood?
Well she asked me to write a blog about my favourite supplements to complement training and aid in recovery. As the weather heats up and everyone starts to think about getting toned up for the beach I thought this may come in handy for you all…
This would be my number one supplement for training as it contributes to muscular relaxation, oxygen uptake, energy production, electrolyte balance and protein synthesis. Dramatic changes to magnesium intake levels have occurred in the last century and we now eat less than half the amount of magnesium than we did 100 years ago. Food processing and poor soil content is thought to be responsible for this.
Magnesium is also excreted in large amounts through both urine and sweat notably in athletes. Magnesium supplementation has been found to improve athletic performance in some studies. It is very important for blood sugar regulation so that getting enough magnesium is important in order to use food energy correctly. I always recommend a powder formula and a good quality practitioner only brand like Metagenics or Bioceuticals as it is well absorbed and has the right combination of co-factors and B Vitamins for good energy production. You need 400-500mg/day. Make sure you also take or eat Calcium rich foods, an adult needs 800-1200mg a day (ratio is 2:1 Magnesium: Calcium)
Even 2% dehydration can decrease exercise performance by 10%. It is important to hydrate before and during exercise. Hydrating with electrolytes after exercise prepares the body for the next session, improves stamina and performance and reduces cramping and pain. Delivered in a carbohydrate base ensures rapid delivery and cellular uptake. If you are struggling to find a good electrolyte without colourings or flavourings then try www.megaburn.com.au they were created by an Australian Tri-athlete who could not find any natural protein supplements, bars or electrolytes on the market. He has a great range of totally natural protein bars packed with fruit, fiber, probiotics etc…
You need protein to repair muscle, without it your muscles will not be able to rebuild after exercising. You need 1g of protein for every 1kg of body weight. So a person weighing 70kg needs 70g of protein. If you consider that 120g of chicken is only 20g of protein and one egg is 5-7g then you may be lacking. This is where a protein supplement can really help your recovery from exercise while supporting your immune system (your immune cells are made of protein) and helping you to lose weight (muscle speeds metabolism). One protein shake is usually 20g. If you are dairy intolerant try a good rice protein like Sun Warrior or an organic pea & rice protein like Essential Organics Australia.
Is an essential nutrient for energy production particularly important for the heart and muscles and is a powerful antioxidant. It may assist in reducing physical fatigue during exercise. Try 100-300mg a day. Preventing oxidative stress may help prevent muscle injury and fatigue.
This is for people training heavily perhaps competing. The body uses it to make ATP the energy molecule every single cell uses. As a supplement it boosts energy, increases muscle recovery, improves exercise tolerance and increases athletic performance. 5g serve before, during and after exercise.
Omega 3 oils (DHA & EPA) offer protection from inflammation and will reduce the wear and tear on your joints. They are part of every cell membrane and your brain is 80% fat so it will thank you for it. Since the introduction of modern farming methods our Omega 3 consumption has gone down incredibly so take 2000-4000mg of fish or algal oils and eat nuts, seeds, hemp, chia, sustainable fish, grass fed meat and butter.
Has been shown to reduce muscle fatigue and weakness after exercise and it’s vital for good energy levels. There are Vitamin D receptors on every cell of the body and it is thought of as a “pro-hormone”. You need 1000IU a day if you are deficient. Deficiency is easily discovered with a simple blood test.
Some herbs can help with recovery and Adrenal Support. Ginseng was traditionally given to Russian and Chinese athletes and helps athletic performance and recovery. Siberian and Panax Ginseng, Rhodiola, Licorice and Withania are great herbs to support you both physically and mentally and reduce the incidence of adrenal exhaustion.
Anti-inflammatory herbs like Turmeric, Boswellia, Willow Bark, Ginger and a flavonoid called Quercetin can be very effective at reducing exercise induced pain and inflammation while helping speed recovery. All these herbs are available in both liquid and tablet form from your herbalist.
Good Old Vitamin C
One of the cheapest and best antioxidants out there with lots of evidence to support its use. Readily available it will help your body to get rid of excess lactic acid which can be the cause of delayed muscle pain after working out, especially those muscles which are unused to exercise. Aim for 1500mg three times a day when you are sore after training, and then drop it down to 500mg once a day.
Enjoy the Beach!
BHlthSc(CompMed), AdvDipNat, DNut, DRM, MATMS
Naturopath & Herbalist