Pre and Post-Workout Supplements: Five Must-have Ingredients
You head to the gym armed with your protein powder and shaker bottle, but really, are those everything you need? In terms of improved performance and recovery, the world is really bigger than protein shakes and their derivatives.
Make sure to keep an eye out for the following ingredients when you shop for workout supplements:
1. Vitamin B6 and B12
Clinical vitamin B12 deficiencies are rather rare, but it's unsurprising that one may be a bit deficient in B vitamin complex, specifically B6. There are studies about these nutrients can be more easily depleted under stress. The National Institutes of Health says vitamin B aids the body in forming red blood cells and drawing energy from food. It also helps manage inflammation and regulate mood and sleep patterns. In other words, the vitamin helps improve your essential bodily processes so that you can maximize your benefits from your workout.
Carbohydrates are the backbone of any athlete's prep routine, especially when they're exercising for more than one hour each time. Carbs refuel the muscles, and are stored as glycogen. Glycogen depletion comes with the feeling of fatigue. Carbs are the simplest and fastest way for your muscles to get energized, especially when your workout is high-intensity. Even following a workout, carbs remain critical. If you don't replace the energy you've lost, you are at greater risk for injury.
When consumed before a workout, caffeine can make a long session feel more manageable. According to a study conducted by the American College of Sports Medicine, athletes who consumed moderate caffeine amounts before they worked out had better endurance while on their running and spinning tests. Make sure to check your supplement's label though for the caffeine dosage. Too much will make you jittery and nervous or even nauseous. Trial and error is the best way to know how much you need.
4. Tart Cherry
This stone fruit is fast emerging as a favorite supplement for endurance athletes since it has the same effects as non-steroidal anti-inflammatories (NSAIDs). Tart cherry has an immediate effect, just like ibuprofen, so it can be used for pain, muscle damage, and as a potential chronic anti-inflammatory agent. Tart cherry is loaded with phytochemicals which are very protective of health, just as other dark fruits are, such as blueberries, grape juice, and the like.
5. Vitamin C
Vitamin C is popular for being the supplement people take when they have a cold, but research has shown that this nutrient can also aid the body in fighting off the stresses of a rigorous workout schedule. Vitamin C, an antioxidant, particularly aids the body in handling metabolic stress, which is exactly that kind of stress from training gives you. And here's a bonus - Vitamin C can also help reduce your likelihood of coughing or wheezing before and after your workout. Please check out http://www.fitnesscodes.co.uk/discount-codes-vouchers/sports-direct if you have questions.