Sports Nutrition & Supplements
Utilizing supplements can compliment your diet and training efforts. Using the correct supplements can help speed up recovery, fat loss, muscle growth and improve general health. Protein plays a vital role in muscle repair after you workout and extra protein is required for those trying to build muscle.
MULTI VITAMINS, MINERALS & JOINT CARE
Most people do not get enough vitamins and minerals from their diet alone, because it is very easy to miss out one or more of the vital trace elements. Vitamins and Minerals play a huge and vital part in the health of the human body, without them your body will not function properly.
If you choose to take supplements, buying an all in one Vitamins and Minerals tablet that contains good levels of Vitamin A,C,E,B,K and minerals Zinc, Chromium, Potassium, Magnesium, Iron and Calcium can compliment your diet.
Training with weights can put strain on the joints, mostly the elbows and knees. Avoid super heavy weights, effective training is about good technique and not about liftng the heaviest weight possible, as this can increase the risk of injury. If you do lift heavy weights ensure you have been shown by a professional how execute the exercise properly, have a spotter present and wrap up the joints involved. With certain exercises such as squats and bench presses it is important that you don't lock your elbows and knees.
There are supplements available to buy, that can help to protect and repair your joints, such as Glucosamine Sulphate, Calcium and Vitamin D. A healthy intake of essential fatty acids are also helpful i.e Omega 3,6 and 9.
There are 22 Amino Acids required for muscle building, and they must be supplied every day for maximum benefit. The best and most practical way to ensure your body is getting all the Amino Acids is from certain foods - see below.
Eggs, Fish, Beef, Beans, Peanuts, Rice and Potatoes.
In addition to the above, you can buy the Amino Acids in tablet form or liquid, they are also included in certain potein shakes.
BRANCHED - CHAIN AMINO ACIDS (BCAAs)
The BCAAs Leucine, Isoleucine and Valine are the most critical group (along with Glutamine) for muscle growth. They also reduce fatigue and are used by the muscles as a fuel source.
This Amino Acid can get depleted during intense workouts, which in turn compromises muscle growth and immune function. Glutamine can also boost growth hormone levels, which can aid muscle growth.
Pre-workout supplments provides your body the nutrients it needs to perform at its optimal level. The right pre-workout supplement can boost your strength, endurance, focus and muscle pump. Alternativley you can take a protein shake 30 minutes before your workout.
It is very important to always keep hydrated, especially during training by drinking water or an electrolyte drink You can buy BCAA powder to mix in water or you can mix a whey protein shake with water and drink it during your workout, as it is a quick release source of protein.
You don't grow in the gym , you grow when you recover. The intense reps and sets you put your muscles through, tear the fibres and make them weaker, hence the importants of what you consume immediately after your workouts, as it can make or break their effectiveness. The first 45 minutes after a workout are the most critical for refuelling your muscles with the nutrients they need to repair and grow. If you don't, then you will have compromised your ability to recover and make gains.
A good whey protein shake with Amino acids is ideal after your workout, because whey is a fast digesting protein that you can consume to kick start recovery and muscle growth. A bannana is also beneficial to aid reocovery, as it contains potassium.
Casein is a slow release protein and is great to take before going to bed, as it will feed the muscles through the night while you sleep.