How Nutrition and Supplements Play a Role in Optimizing Your Fitness Training
Nutrition & Supplements Can Enhance Your Fitness Training
Optimizing your training is key, but one of the most essential is how you fuel yourself. To do this, ensure you’re eating a balanced diet which provides you with essential nutrients for optimal performance during workouts.
When it comes to nutrition, you want to ensure you incorporate carbohydrates (sugar), protein and fats into each of your daily meals. These four macronutrients provide energy for your cells, tissues and organs.
Carbohydrates are the main energy source for your body. You can get them from various foods like fruits, vegetables, whole grains and legumes; not only are these convenient choices but also offer numerous other health benefits as well.
Glucose is the most widely consumed carbohydrate in your body, fueling muscles and organs. While you can consume carbohydrates before and during exercise, it’s especially important to eat them within 60 minutes after finishing a workout so your body has time to replenish glycogen stores.
It is recommended that you drink water during your workout to replenish the fluids lost through sweating. However, exercising intensely for more than an hour in hot weather can lead to hyponatremia – a condition in which the amount of sodium in your blood drops too low.
If you’re looking to supplement your nutrition with some vitamins and minerals to improve performance, a multivitamin may be beneficial. Furthermore, focus on key micronutrients like calcium, iron, zinc and magnesium by taking vitamin B-complex supplements or calcium infusion.
Your diet should also incorporate high-quality, nutrient-rich foods that offer a balanced combination of carbohydrates, proteins and fats. Fruits, vegetables, whole grains, nuts and seeds are excellent sources for these essential vitamins and minerals.
Another essential nutrient your body requires is potassium. This mineral helps regulate salt balance in blood and nerves, as well as aiding muscle contraction. Unfortunately, it may be difficult to get enough of this nutrient through food sources alone; thus, taking a supplement may be ideal for those who may struggle meeting their daily requirements.
The next nutrient that can make a big difference in your fitness training is amino acids. These building blocks of proteins, leucine, isoleucine and valine, are essential for maintaining muscle glycogen and reducing protein breakdown during exercise. You can get them naturally from food sources such as red meat, poultry, fish or dairy; however you may also take a supplement to guarantee you’re getting enough of these essential amino acids.
Branched-chain amino acids (BCAAs) are especially beneficial during exercise as they support energy and athletic performance, as well as relieve minor stiffness and discomfort following a workout. Furthermore, BCAAs may reduce cortisol production and encourage healthy muscle recovery after intense physical exertion.