Whether you’re into cardio activities, strength training or a combination of both (hello HIIT!), there’s no doubt you’ll want to fuel your body with the right natural supplements and nutrients to boost your performance and help you recover that little bit quicker. Desi Horsman, clinical nutritionist, wellness expert and speaker, discusses the top five in the spotlight right now…
1. Prebiotics
We know that probiotics – the live, good bacteria in your gut – are important for digestion, optimum gut health and immunity, but what about prebiotics?
These types of fibre, mostly found in vegetables such as artichokes, legumes, fruits and chicory root, help to feed probiotics and stimulate their growth. In fact, they work together with probiotics to keep your digestive system on track.
“Prebiotics are so important for endurance athletes, because they help to reduce inflammation during long-distance running and boost the immune system before, during and after intense training periods,” explains Horsman. “They’ve also been found to strengthen the intestinal wall which can get distressed during long runs or rides,” she adds. While many fruits and veggies are rich in prebiotics, you can also boost your intake with a daily supplement.
2. Maca root
This ancient vegetable (that resembles a turnip) has been cultivated in the Andes mountains of Peru for centuries and has a host of health benefits. In fact, so much so, that it’s been hailed as a superfood – which is why you’ll often find maca extract or powder in a variety of wellness supplements, from shakes to powders and pills.
According to Horsman, maca helps to:
- Balance hormones.
- Manage stress in the body. This is because it’s an adaptogen that assists the body in coping with both physical and emotional stress.
- Boost energy, performance, and endurance. This is due to its adaptogen qualities and high nutrient profile, as it’s especially rich in iron.
- Reduce blood pressure.
- Lower inflammation due to its antioxidant properties.
- Improve fertility and libido.
If you’re not a fan of maca root’s earthy, nutty flavour in powder form, try it in a capsule.
3. Beetroot extract
There’s no doubt that beetroot packs a powerful nutrient punch as it’s high in a variety of vitamins, minerals and antioxidants including:
- Vitamin C
- Folate (vitamin B9)
- Iron
- Potassium
- Manganese
But did you know that beetroot is also known to increase exercise performance and improve lung function? “This is because beetroot is rich in nitrates, which raises nitric oxide in the body. This helps to relax and dilate blood vessels, increase blood flow and feed more oxygen to working muscles” says Horsman.
In a double-blind study, researchers found that trained cyclists who supplemented with beetroot juice for six days, managed to improve their 10km time trial time by 12 seconds. The nitrates in beetroot also assist with muscle recovery as they help to deliver more oxygen to muscle cells after exercise. Additionally, beetroot is rich in glutamine – another essential amino acid that’s responsible for gut repair and enhancing the immune system after intense exercise.
4. Omega 3, 6 and 9
The body can’t make essential fatty acids, so you need to supplement. Omega-3 fatty acids are amazing for joint and heart health, immunity, a happy nervous system, and skin elasticity. “Omegas 3, 6 and 9 play such an important role throughout the body, but it’s important to get the right balance between them,” explains Horsman.
Omega-3 is the most beneficial of the group and the one we’re most deficient in. This essential fatty acid is particularly great for fitness enthusiasts as it increases the movement of oxygen into skeletal muscle and boosts muscle synthesis, explains Horsman. Plus, it’s a potent anti-inflammatory which will help to soothe muscle soreness after a hard exercise session.
5. A good multivitamin
When it comes to a multivitamin, you’ll want to make sure you’re getting all the essential vitamins and minerals you need as research has shown that a vitamin deficiency can impair your performance in the gym or on the sports field.
Horsman recommends looking for a multivitamin that contains iron and magnesium as well as additional beneficial ingredients such as adaptogens like Ashwagandha, maca, Siberian ginseng and cordyceps - a medicinal mushroom that helps to boost energy. “My favourite option is taking a multivitamin in the form of a super green formula that includes spirulina, along with extra magnesium, an adaptogen and omega-3 supplement,” she adds.
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