When pushing ourselves to lift more than we have before, whilst trying more complex workout routines, sports injuries can and do become a real problem – even when the best techniques are used. Nobody likes time off training, but fortunately there are steps you can take to ensure your body is working optimally, reducing your risk of injury and making sure you recover as quickly as possible. The importance of nutrition should not be underestimated with all of this in mind, as Pharma Nord, retailers of Vitamin D supplements, explains.
Supplementing fatty acids
Omega 3 can be supplemented within our diets, and can be found in oily fish such as salmon, sardines, mackerel and herring. This essential fatty acid helps to protect against inflammation, which plays a part in many injuries and can also slow recovery. It also has an important role in the body’s energy supply process and has been used to increase resistance to fatigue in athletes. Omega 3 also helps to keep joints and tissues well lubricated, which can prevent injury, as well as supporting a healthy immune system.
For athletes to make the most of Omega 3, they should consider supplementing a high-quality Bio-Fish Oil. Omega 3 is derived from the flesh of the fish, which is purer than oil from the liver.
Water is crucial when trying to maintain a healthy and balanced diet, whilst it is also one of six major nutrients. These also include proteins, fats, carbohydrates, vitamins and minerals. Sometimes during an intense gym session, we forget to stay hydrated and this can leave us lacking energy. Water is an important medium to transport nutrients around our bodies and also where metabolic reactions essential for our bodies to function take place. If joints or tissues are dehydrated, they are more susceptible to tears and injury — a problem for weightlifters. We must consume a minimum of one litre of water from food and drink per day, with two litres being optimal.
Don’t forget about your bones
There are 206 bones in our skeleton, and in excess of 200 joints that connect them all together. Physical activity can place enormous stress on our joints and bones, so it’s important to consider the nutrients that can strengthen them, particularly as we age.
To ensure the structure and strength of our bones are at an optimum level, you’ll need to make sure that your body receives enough magnesium through supplements or your diet. Magnesium works together with calcium, so it is important to achieve the right balance of these minerals. Foods to add to your diet include beans, nuts and whole grains such as brown rice and whole wheat bread.
Hydroxide acetate and carbonate forms of magnesium can be best absorbed into your body, so you should supplement magnesium in these forms. The recommended daily allowance (RDA) is 400mg/day.
In order to protect your joints, you should aim to use silica and MSM. MSM is a naturally occurring sulphur which can be found in foods such as fresh fruit, vegetables and meat. Silica is found in plant-derived foods like unrefined cereals and rice.
Helping with the formation of bones, aiding bone mineralization, and joint tissues, MSM and silica are both important. However, they are readily lost from foods during food processing. Taking an MSM and silica supplement can help to reduce any joint pain and increase joint mobility too.
Boost your energy and muscle strength
Working out helps to strengthen our muscles, but this isn’t without the added soreness and overall fatigue. So, how can we protect our muscles from fatigue and ensure we have enough energy?
Coenzyme Q10, a vitamin like substance, is required by all of our cells to produce energy. Some can be found in food but most is produced within our bodies. The challenge is our natural Q10 levels decline from our mid-twenties, which can leave us and our muscles feeling tired and weak, increasing our chances of injury.
As well as this, to achieve your fitness goals – a balanced diet of fresh fruit and vegetables, whole grains, nuts and seeds is also essential. Some nutrients, for example magnesium and coenzyme Q10, are depleted by intense physical exercise. Therefore, it’s important to think about what you may be deficient in and take supplements to overcome this.