Confused what supplements to take and which foods to eat?

Help is here! I will help you by providing a brief analysis of what supplements to take and which foods to eat for living a healthy lifestyle?

Recently, I read an article from HVMN about this very topic. The article helps clarify what the body requires for every stage of workouts; for example, pre-workout and post-workout.

Click here to read the article from HVMN, Supplements For Runners: From Training To Recovery.

What Supplement is best for building muscle?

BCAAs, branched-chained amino acids, are excellent for any athlete, especially runners!  BCAAs are for people that are calorie deficient due to activity. These critical amino acids maintain needed muscle mass for your body so you can stay strong.

I wish I knew about BCAAs while still in my prime training for dance! BCAAs could have helped reduce some of my smaller injuries. Though past my dancing prime, I am seriously considering a BCAA now.

Keep Your bones and joints strong

Taking Glucosamine is something I did in my youth. I was running and dancing many hours throughout the day. My joints always felt taxed. So, I began to take Glucosamine and Vitamin D.

Vitamin D is essential in keeping your bones healthy. I have been told by a few of my clients, who are medical doctors, that many people are Vitamin D deficient.  Also, as you age, your body does not absorb Vitamin D as well as it did during your youth.

Glucosamine helped my joint pain.  It’s never too late to start taking vitamins and supplements. If you don’t, if you are Vitamin D deficient, make an appointment with your doctor.

My favorite Caffeine and Carbs for workouts

I can tell you that I use caffeine (coffee) every day. It helps me in the morning, and sometimes in the late afternoon for bursts of energy.

One downfall: I experienced is shakiness with caffeine pre-performance during my professional dancing career. However, for my daily runs, it was beneficial. It increased my speed and reduced my times.

Carb loading has never been an issue for me. I love carbs! Compared to my younger days, I am learning how many carbs I need. Eating too many carbs isn’t hard to do!

It’s vital that you carb load correctly, usually the night before a race, or in my case, dance performance.

Sodium Bicarbonate and Nitrate are new ones for me

Sodium Bicarbonate is baking soda.  According to the article from HVMN, baking soda is essential before an intense workout.  HVMNs definition of high intensity is when you rapidly burn carbs and oxygen levels are low.  The conclusion: sodium bicarbonate helps prevent fatigue.

Nitrates are in foods such as beetroot juice, spinach, mint, arugula, celery, turnips, and dark chocolate. These foods directly assist in oxygen flow to your muscles. Also, nitrates reduce muscle fatigue.

Recovery time

Proteins: Whey, Casein, and Soy are useful for building muscle.  If you are not interested in buying whey powder, several foods contain whey and Casein. Foods such as butter, cottage cheese, ghee (for vegans), cream, custard, and pudding all contain whey and casein.

You find soy proteins in tofu, tempeh, imitation dairy, and bean sprouts.

Whatever form of exercise you choose to do, you can use this information to enhance your energy, build muscle, and decrease recovery time. Please read the links I provided to get further details about each category. Fueling your body with fortified foods that supply vitamins, while simultaneously taking the correct supplements, is going to help you be the best you.