We all know that sufficient exercise, sleep, relaxation, and nutritious food is important for good health. Fortunately, for many people, especially among the younger generation, sports have become an important lifestyle element. But, without the right fuels, minerals, and vitamins you cannot perform optimally of course!
you are familiar with (hard) sports. Training for your first 10km race or your first Crossfit race for example! Of course, you want to be very fit to get the best out of yourself. The right fuel is then of course very important of course. But, what can you do?
Good nutrition is the basis
Whoever wants to sport a lot, asks more of his or her body. I always say that you also have to give it back more! Unfortunately, this is often forgotten. And, in addition, it sometimes fails to eat healthy every day … A car has to refuel or give an inspection with a certain amount of kilometers. So why not your body? Your body must get the right fuel! Nutrition is always number one in improving your sports performance. That way you will recover faster and feel more energetic.
But, given our work, and performance pressure nowadays we sometimes ask a lot of ourselves. When I consult (top) athletes in my practice, we always start by optimizing the diet. Think of timing, advice rest/training days, sufficient macros and micro’s, etc. But, supplements come to me very quickly because I think this is also very important given our way of life nowadays (busy pressure, etc).
For intensive athletes and (top) athletes, who train more than 3 times a week for 1 to 2 hours or more, certain supplements can help to get a bit more out of them and/or to recover better. I always look on the basis of nutrition and exercise intensity what someone needs. Everyone has a different DNA. Everybody is unique. Some may need more magnesium because of a stressful life and the other more vitamin D due to low sun hours. Supplementation is customization. So always advise yourself well. Here under my top 4 of supplements in sport.
1: Magnesium
I never spoke about this. Especially for athletes because you lose moisture and minerals due to perspiration, including magnesium. Magnesium plays a role in maintaining supple muscles, helps in building body protein, helps to maintain the normal balance in the water and mineral balance of the body, etc. Read more here in the previous blog!
2: Vitamin C
Extra vitamin C contributes to maintaining your resistance during and after intense physical exertion. For this you need, in addition to your regular diet, at least extra 200 mg of vitamin C daily. Because, did you know that your resistance was temporarily reduced during exercise? Vitamin C contributes to the capture of free radicals in (body) cells, and that is very important after heavy work-outs! In addition, it also helps to release energy from food.
3: A well-absorbable multivitamin
A multivitamin or multi is a food supplement that contains many nutrients. A multi consists mainly of vitamins and minerals. But there are also multis that have enzymes, amino acids, herbs or other nutrients added. As an athlete, you have a higher need for B vitamins, iron, zinc, magnesium, vitamins C and D, etc. The vitamins B 2, B 3, B 5, B 6, B 11 and B 12 contribute to extra energy fatigue. Vitamin C gives extra resistance to physical exertion. And, we should not forget about vitamin D, of course. This vitamin plays a role in bone formation and is good for the functioning of the muscles. Vitamin D also contributes to good resistance. Read more in my previous blog! I swallow the Orthica Soft Multi regularly because it is easy to take because of the smooth exterior.
4: Omega 3 fatty acids
If you eat little FAT fish or do not like it, fish oil is very important. Fish oil includes the essential fatty acids EPA and DHA. And these fatty acids are again part of the omega-3 fatty acid group. Fats play an important role in many bodily functions. Always take a fish oil supplement that contains only omega 3, and no omega 3, 6 and 9 combination supplement. We often get enough of omega 6 fatty acids. Think of butter, trans fats, too many nuts, etc. This can lead to an imbalance between omega 3 and 6.
The essential fatty acids are good for the heart and blood pressure. The FISH epa Max I swallow if I have eaten little fish and have trained hard / much of my body question.
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