In the fitness industry, we are constantly bombarded with the latest health trends, fad-diets and must-have supplements. It can be hard to decipher what is actually necessary and what is just a money pit.
Thankfully, we have done the hard work for you and have discovered the top 3 supplements that have been tried and tested to help you achieve both fitness and body goals. These supplements are ideal for both athletes and people who are already training several times a week to enhance results and performance.
Summary: Magnesium is great for muscle recovery and reducing muscle soreness after exercise.
Magnesium is one of seven essential macrominerals. These are minerals that need to be consumed in relatively large amounts, at least 100 milligrams (mg) per day.
An adequate intake can help prevent problems with bones, the cardiovascular system, diabetes, and other functions.
When you exercise, your body’s magnesium levels drop rapidly. This is because it is an electrolyte that is used to conduct electrical impulses and action potentials, such as the contraction of a muscle. It is also crucial for sustaining energy levels during strenuous exercise.
Magnesium is also important for muscle recovery after exercise. It helps relax the muscles and prevent them from cramping or spasming. It also helps replenish red blood cells, which have been hard at work providing your body with oxygen during exertion. And it helps reduce inflammation (in fact, magnesium is one of the most powerful anti-inflammatory minerals we consume).
There are a number of sources that you can look to for replenishing magnesium. It is found in many foods, including whole grains, spinach, quinoa, almonds and cashews. You can also take a supplement to fast-track the process.
THE EASIEST AND FASTEST WAY TO ABSORB IT:
But if you are looking for a highly effective way to revive sore muscles with magnesium, there’s only really one way to go: a long, warm magnesium-enriched salt bath. You can buy magnesium bath salts pretty much anywhere, but we recommend The Base Collective Magnesium Bath Salts (RRP $14.99), which you can buy from Priceline.
A magnesium salt bath works to help muscles recover in two ways: first blood magnesium levels are replenished directly via the skin, helping to relax muscles, reduce cramping and spasms, restore red blood cells and reduce inflammation; second is the rejuvenating qualities of having a hot bath (which further helps relax the muscles and flush out lactic acid).
Summary: Creatine is the number-one supplement for enhancing performance and energy levels during a high intensity workout. It also helps with muscle recovery.
Creatine is a naturally occurring compound found in large amounts in skeletal muscle and the brain. The major naturally occurring source of creatine in the diet is from animal muscle – such as meat or fish – which typically provides 1-2g per day, or half the daily turnover. However, as a result vegans and vegetarians typically have lower creatine levels in their muscles.
Creatine is best known for its role as a source of phosphate to regenerate ATP, the key molecule your cells use for energy and all basic functions of life.
THE EASIEST WAY TO ABSORB CREATINE:
As a result, creatine supplementation has been shown to enhance exercise performance, particularly exercise that involves bouts of high-intensity activity.
Creatine is best supplemented in powdered form. In particular, we recommend Naked Harvest’s Natural Pre-Workout (RRP$48.99).
Our favourite flavour is the Tropical Iced Tea flavour because it is super refreshing and isn’t overly sweet. This pre-workout contains several hero ingredients, including creatine (and magnesium) and is designed with the woman’s body in mind. Check it out… no hidden nasties & full of uniquely formulated ingredients to enhance your performance, naturally. What’s more, the drink provides you with energy before your workout, but doesn’t leave you with a big energy crash afterwards and is created with an effective fat burning component.
Summary: As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
Protein powder is probably the most popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.
Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes because they believe that these drinks will help them bulk up after strength training.
A 2018 analysis of 49 studies supports the use of protein supplementation for this purpose. The research suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights.
As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
THE EASIEST WAY TO UP YOUR PROTEIN INTAKE:
Protein can be added into most traditional meals with foods such as eggs, meat/lentils or by adding protein powder to oatmeal or a smoothie.
The JS Health X Nuzest protein powders are a great addition to any breakfast smoothie, for example.
Both their flavours ‘Cookies and Creme’ and ‘Cinnamon Scroll’ (RRP $49.95) contain probiotics and high-quality pea protein which means they won’t leave consumers feeling bloated or gassy.
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