We all have busy and complex lives. And they get even busier when we add sports and fitness into the mix. So anything to make our lives just a little simpler is appreciated. Try these 3 simple nutritional steps to better sports performance and overall fitness.
1. Eat an Optimal Diet
Actually, an optimal diet is what works best for you in reaching your sports and fitness goals. There are, however, a few guidelines that everyone should keep in mind.
The calorie breakdown for your macronutrients should be approximately 30% protein, 45% carbohydrates, and 25% good fats. Get quality protein from sources like eggs, cheese, lean beef, chicken, and fish. For carbs, stay away from processed foods, and eat whole grains, dark-colored vegetables, and some fruits (especially fruits like blueberries with amazing anti-oxidant properties). And you’ll find good fats in egg yolks, olive oil, fish oil, and flax oil. Pretty simple, really.
2. Supplement Wisely
For an active and healthy lifestyle, it’s always wise to take a multi-vitamin. And when you’re engaged in strenuous sports and fitness activities, you should probably consider taking whey protein,creatine and L-glutamine as well. A handful of other supplements are beneficial in assisting sports performance and recovery:
* B Vitamins – The B vitamins (thiamin, riboflavin, B-6, B-12, and folate) are essential for proper functioning of the body in several areas and are needed for cell repair and production. Supplementing with B vitamins has also been linked to higher levels of athletic performance.
* Vitamin C – This vitamin is important in repair of connective tissue and helps bolster the immune system. Because vitamin C is also an anti-oxidant, it can aid in reversing some of the oxidative damage that results from strenuous exercise.
* Calcium – Calcium is often overlooked in supplementation regimens for sports and fitness. But for woman and people involved in contact or other high-impact sports, extra calcium is important for bone health and repair.
3. Take Care of Your Joints
Twisting, turning, running, jumping, throwing, lifting weights – all these things stress your joints. A few simple supplements, though, can help reduce and reverse the wear and tear from sports and fitness activities.
* Glucosamine – Glucosamine aids in maintenance and repair of cartilage, slows breakdown of cartilage, and, it’s claimed, stimulates cartilage growth.
* Chondroitin – Chondroitin sulphate promotes hydration of cartilage for better joint mobility and reduction of abrasion damage.
* MSM – Methylsulfonylmethane, as the name suggests, is a sulfur compound, and sulfur is a component of collagen – the protein in connective tissue. MSM is good for joints because it promotes a healthy inflammation response.
Your knees and shoulders will thank you if get some glucosamine, chrondroitin, and MSM. You can even find them conveniently packaged together in capsules or caplets.
For general fitness and improved sports performance, try these 3 simple steps. Life is already complicated enough, so simplify where you can.