Understanding Fitness Basics and Supplementation: A Short Guide
Getting fit properly isn’t just about what feels right. If you’re serious about working out, then you need to be equipped with information that will help you do it safely and properly. Our bodies are our best tools, and keeping them in the best shape possible is essential if you want to avoid pain and improve performance.
One of the best ways to ensure that your body is getting enough fuel for exercise is through supplementation. While you should never add something into your diet without the go signal from your doctor or nutritionist, it’s still helpful to know what supplements you might need. Below, we’ve listed out a few common, basic supplements that are essential for proper fitness and wellness.
Creatine
Previously, we wrote about ‘Top Reasons Why Athletes Take Creatine Supplements’, and what creatine means for fitness. To recap, creatine is an organic compound and supplement that can help increase your overall strength and increase lean muscle mass.
This means that you perform more efficiently when you work out, maximizing your returns. Taking creatine can also help you minimize injury, help improve your water retention, and even help you fight neurological diseases. Overall, it’s a powerful energy and performance booster that’s absolutely essential for serious athletes.
Protein
If you talk to an athlete, or indeed anyone who takes fitness and exercise seriously, chances are you’ve heard about protein supplementation. Protein is absolutely essential for anyone doing intense, repeated physical activity. It’s the building block of all muscle, and also aids in muscle repair and growth.
Amateurs might think that taking in more protein will automatically mean a bigger, stronger body, but that isn’t always the case. The Academy of Nutrition and Dietetics recommends tailoring your protein intake to your diet and fitness regimen. In general, however, 1.2 to 2 grams of protein per kilogram of body weight per day is good enough for most athletes.
Probiotics
Surprisingly, much of our good health actually starts with our guts. A healthy digestive system increases serotonin, lowers your body’s stress, and strengthens your immune system. You can trace much of your feelings of wellbeing to a happy gut, which is why it’s especially important in fitness.
The best way to boost your digestive health is through probiotics, which are healthy bacteria that aid in digestion. You can find probiotics in most fermented food, like yogurt, kombucha, and even apple cider vinegar. Brightcore endorses ACV gummies in particular because they not only ease digestion, but also lower blood sugar levels and even potentially aid in weight loss. For proper fitness and wellness, improving your gut health is the way to go.
Beta-Alanine
Beta-alanine is a non-essential amino acid that performs a variety of roles in fitness and health. It’s particularly notable for producing carnosine, which has the ability to reduce the accumulation of lactic acid in your muscles during exercise. This means that you can exercise with ease for much longer, removing feelings of fatigue and stress.
Research collated by Healthline shows that beta-alanine greatly benefits shorter-duration exercise, improving your performance during high intensity workouts lasting one to several minutes. It can also improve lean muscle mass and increase muscle endurance, making it particularly good for runners and other competitive athletes.
Vitamin D
Vitamin D is most commonly associated with your mood and the sunlight, but it actually plays a pretty important role in fitness. It’s vital to bone and muscle health, and your body can’t absorb calcium properly without it. You’ll also want to maintain your vitamin D intake to lessen the chances of osteomalacia, which is a condition where you suffer from bone pain and muscle aches.
Muscle and Fitness notes that around 1000 IU daily of vitamin D3 is good enough for athletes, especially if you’re getting adequate levels from sunlight or your diet. If you want to be able to properly process calcium, improve your muscle mass, and strengthen your immune system, then vitamin D supplementation is the way to do it.
