Nutrition for better health and better body
Too many people don’t establish a foundation of good nutrition before trying the “latest and greatest” thing — they look for a magic potion that will transform their bodies, instead of getting started on the hard work it takes. Let’s take a hard look at what supplements you may need to add and which ones you’re better off avoiding.
When it comes to increasing your nutritional intake for optimal performance, start with the basics: the nutrients that will provide you with enough energy to exercise at the level you want. This includes the macro nutrients like carbohydrates, proteins, and fats, plus micronutrients related to optimal use of those nutrients, such as B vitamins and chromium - in other words, a healthy diet and a high-quality multivitamin-multimineral supplement. You may also need to curb your appetite, so herbs such as garcinia cambogia become important.
Another important group of nutrients will help speed recovery from exercise. the more strenuously you exercise, the more you need additional antioxidants such as vitamin C and vitamin E and minerals such as calcium and magnesium.
As you stress you body with exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acid such as omega-3 and omega-6 fatty acids.
But few people really need nutrients that can enhance training or performance. While they may benefit the competitive athlete, it’s important to balance potential for improvement against the cost and potential side effects. Supplements such as creatine, ephedra, and individual amino acids may benefit Olympic or professional athletes who are looking for a 1-2% improvement in a competitive athletic performance, but for the typical person who exercises, the research clearly shows that they are of little or no benefit, even for those who exercise strenuously.
June 08 2008 02:51 am | Health