Let’s look at some of the most important supplements to help support your active lifestyle
Supplements for energy production
As you probably know, the body gets its energy first and foremost from the food you eat. If you’ve ever binge-ate a bunch of junk food, you’ve probably noticed that you don’t exactly feel like getting up and going for a run – your body needs quality fats, carbohydrates, and protein to help give you energy.
B-complex Vitamins
B-complex vitamins play a key role in transforming the food you eat into the energy that powers your workouts. B-vitamins help convert dietary energy into adenosine triphosphate (ATP), the form of energy your body uses.
Other ways to maintain your energy
Make sure you’re getting enough natural sunlight: Natural sunlight is the strongest factor that affects the circadian rhythm, or sleep-wake cycle. Found in the brain, the pineal gland processes information regarding natural light and darkness, then relays that information to the body through melatonin. Melatonin – the hormone that promotes sleep – is released naturally as sunlight lessens later in the day
Limit your caffeine intake: Although it’s tempting to reach for that extra cup of coffee in the afternoon, the jolt of energy caffeine gives you could lead to a crash once it wears off leaving you feeling more tired than before. Try drinking a glass of water instead.
Start the day with protein: Protein-rich foods in the morning can help to keep you energized throughout the day. Start your day with eggs, oatmeal, or a chocolate or vanilla shake.
Supplements for joints
Often, people don’t think about their joints until they are experiencing discomfort. But being proactive in caring for your joints will ensure that you can continue doing the activities you love and enjoy.
Other ways to support your joints
Warm-up before exercise: Warming up before exercising gets your blood pumping and warms up your joints, which helps prevent injury. Dynamic stretches or low-impact exercises like cycling are a great way to warm-up.
Eat a balanced diet: Maintaining a healthy diet is key to maintaining happy joints. Eating foods rich in omega-3 fatty acids, such as walnuts, flaxseed, salmon or other fatty fish, can help to regulate the production of signalling molecules that can affect your joints.
Mindful breathing: When doing resistance exercises or strenuous physical activity, don’t forget to focus on breathing. A rule of thumb is to exhale during the most challenging part of the movement and inhale during the easier portion.
Supplements for muscles
Even if your main fitness goal is not to gain a lot of muscle, it is still important to look after the health of your muscles. You have more than 600 muscles in your body, and proper care prevents them from tearing or getting strained. Strong muscles also help keep your joints in place.
Protein
Protein is one of the most important supplements for muscle health. Increased protein intake contributes to greater strength and muscle mass gain when coupled with resistance training and allows for greater muscle mass preservation when you are not working out and a nutritious diet.
Other ways to help your muscles
Warm-up before exercise: Warming up before exercising gets your blood pumping and warms up your joints, which helps prevent injury. Dynamic stretches or low-impact exercises like cycling are a great way to warm-up.
Eat a balanced diet: Maintaining a healthy diet is key to maintaining happy joints. Eating foods rich in omega-3 fatty acids, such as walnuts, flaxseed, salmon or other fatty fish, can help to regulate the production of signalling molecules that can affect your joints.
Supplements for bone health
Supporting healthy bones is extremely important. In addition to help building healthy bones, it becomes equally as important to maintain their health over time. Thankfully, there are supplements that can help maintain bone health and keep you doing the physical activity you enjoy.
Calcium & Magnesium
Calcium is a mineral found in many foods. Almost all of the body’s calcium is contained in bones and teeth, where it supports their structure and hardness.
As you age, the efficiency of your calcium absorption from your digestive tract may decrease. You will usually find magnesium in calcium supplements because magnesium plays a role in the regulation of calcium transport and is essential for bone mineralization.
Other ways to help build & maintain strong bones
Get enough vitamin D: Vitamin D, also known as the sunshine vitamin, plays a key role in helping your body absorb calcium. The sun is the primary source of vitamin D, but taking a vitamin D supplement, is also a great option – especially during the colder winter months.
Eat lots of vegetables: Vegetables provide many of the vitamins and minerals needed to maintain healthy bones. They’re also a great source of vitamin C, which may help support collagen formation that contributes to joint and bone flexibility.
The bottom line
No matter how you like to do it, staying active is a crucial part of holistic health. Supporting energy production and taking care of your joints, muscles, and bones by eating a balanced diet, exercising and adequate nutrient intake allows you to continue doing the physical activity you love.