What nutrients help improve exercise efficiency?

As the saying goes, "Even what you eat is exercise," nutritional supplementation during exercise is crucial for improving performance and recovery. Our body's nutrient needs are determined by the energy expended during exercise. Identifying and consuming the right nutrients before and after exercise can enhance exercise effectiveness. Dr. Susan Bowerman, Senior Vice President of Education and Training and Dietary Advisory Committee Member for Herbalife, a global health and wellness nutrition company, shares nutrients that support exercise efficiency and recovery.

 

arginine

Arginine intake dilates blood vessels and increases blood flow. This promotes healthy blood flow during exercise and helps deliver nutrients to muscles. It is primarily found in protein foods such as meat, fish, nuts, and dairy products.

 

carbohydrate

If you're about to engage in intense exercise, consuming adequate carbohydrates is essential. Carbohydrates are the primary fuel for the brain and muscles. For sustained, high-intensity exercise, you should consume 30-60 grams of carbohydrates per hour to ensure adequate fuel supply. Adequate carbohydrate intake is also crucial for preventing muscle loss and promoting muscle recovery.

Creatine

Another nutrient that aids high-intensity exercise is creatine. Creatine is an amino acid naturally found in animal proteins like meat and seafood. It's stored in our muscles and can provide energy during exercise or enhance performance during strength training. Vegans have difficulty consuming creatine through food, so their creatine stores are relatively low. Therefore, supplementation is recommended.

 

BCAA (branched chain amino acids)

When glycogen stores are depleted due to sustained endurance exercise, supplementing with BCAAs is essential. BCAAs are essential amino acids used by muscles as an energy source. They increase blood flow, helping to supply nutrients to muscles. They also promote muscle synthesis, inhibit muscle breakdown, and help relieve fatigue during exercise.

 

electrolyte

Exercising in hot weather like today leads to a lot of sweating, so it's important to be mindful of electrolyte imbalances. Electrolytes play a crucial role in maintaining fluid balance in the body, so replenishing key electrolytes like sodium, potassium, and magnesium through electrolyte drinks during exercise is crucial.

 

Antioxidants

Strenuous exercise increases our body's energy use and blood flow, leading to rapid oxygen consumption. This leads to oxidative stress, which can damage cell membranes and contribute to body aging. Therefore, during the recovery period after exercise, it's recommended to consume a balanced diet rich in antioxidants like vitamins C and E, such as fruits, vegetables, and legumes, or supplement with antioxidants.

 

 

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Exercising is important, but

This is information that increases effectiveness.

 

You can also find it in eating habits,

There are many different types of nutritional supplements.