Supplements, what you need to know
There is a section with various claims: anti-stress, for sleep, weight loss, transit, vitality ... To compensate for the deficiencies of a diet very low in micronutrients and to meet the needs of athletes, supplements can be a good boost. Provided that you choose the most suitable for you and use it well.
Why supplement
The French have never been so fond of dietary supplements, these herbal products, vitamins, minerals or trace elements that come in the form of capsules, pills, tablets and powder. If they do not replace a varied diet, these nutritional supplements (which are not medicines) are useful to fill in some micronutrient deficiencies.
Quick and easy to take as a treat, supplements make up for the deficiencies of our modern diet, which is sometimes unbalanced, synthetic and often very poor in nutrients. Then come micro-supplements to strengthen the organism, to be in better shape and in better health.
Among the conditions that may require the use of nutritional supplements:
- stressful period
- Impaired transit and digestive disorders
- Extreme tiredness and low energy
- Sleep disorders and insomnia
- Pregnancy
- Intense sports training
Vegetarian or vegan diet
It remains to know how to find your way through the many available products and sort them in order to avoid marketing pitfalls. Because not all supplements have the same benefit and the same benefit. Without including an exhaustive list, FizzUp explains the benefits and uses of three nutritional supplements that are particularly interesting for athletes' needs: magnesium, omega-3, and whey.
magnesium
The majority of French people are deficient in magnesium with average daily doses lower than those recommended (320 mg per day for women, 420 mg for men). In some populations such as teens, pregnant women, and athletes, the needs are even greater. However, magnesium is an essential mineral for the functioning of the body. It participates in more than 300 biochemical reactions.
Magnesium is famous for its anti-stress and anti-fatigue properties, and is also involved in the transmission of nerve impulses necessary for the contraction and relaxation of muscle fibers. To ensure the proper functioning of the nervous system, this trace element plays a role in regulating mood by participating in the production of neurotransmitters such as serotonin. It also helps in regulating blood pressure and blood sugar levels.
Signs of magnesium deficiency
Some of the easily detectable symptoms that can reveal a deficiency of this mineral: excessive fatigue, cramps, muscle tension, anxiety, extreme stress, palpitations, excessive emotion, acute premenstrual syndrome, low morale, headache, insomnia, palpitations, and crunchy nails. brittle hair...
Athlete's interests
Exercising leads to a significant loss of minerals through sweat and urine. Magnesium therapy is recommended especially in periods of intense training, stress or extreme fatigue, for example. Taking magnesium will help fight fatigue, stress, and many other performance factors that put you at risk for injury.
How to refuel
In addition to betting on magnesium-rich foods (dark chocolate, bananas, magnesium-rich mineral water, almonds, walnuts, hazelnuts, etc.), you can turn to supplements to take as a treatment (generally for at least one month) in the form of tablets, capsules or oral solution.
Omega 3
These polyunsaturated fatty acids are said to be essential because the body is unable to manufacture them. Therefore it must be provided through our diet and nutritional supplements. Several studies have praised the benefits of omega-3s, particularly those that come from oily fish (salmon, tuna, mackerel, etc.) and fish oils (EPA and DHA). Among its assets, these fatty acids will be beneficial for mental health, by protecting neurons.
They may be useful against cognitive decline (memory loss and Alzheimer's disease) and improve mood. Studies have also highlighted its anti-inflammatory properties, especially on joints, and its protective effect against cardiovascular diseases (myocardial infarction, etc.).
Athlete's interests
Like other people, athletes often lack omega-3s. Training causes oxidative stress to cells that cause inflammation. Taking omega-3s is a good way to protect your muscles and joints. They are involved in building muscle (by enhancing protein synthesis), which is an important asset if you are a bodybuilder. These fatty acids contribute to better recovery by relieving post-workout pain. Reduce aches and risk of injury.
Finally, another interesting feature if you want to lose weight or even develop your lean mass before a sporting event, omega-3 will stimulate lipolysis, the breakdown of fat cells, which are used as fuel for energy.
How to refuel
Consumption of vegetable oils (nuts, rapeseed, flax), fatty fish and fish oils can increase the intake of omega-3. Supplementation in the form of capsules (3 to 4 per day during meals) of omega-3 based on fish oils (better absorbed by the body) to be taken as a treatment Or on a continuous basis, providing the recommended daily intake for the body (2g each, on average in adults), especially if you are a vegetarian or vegan.
whey protein powder
Substances that are indispensable to your body, found in your skin, hair, nails, and muscles, and proteins are essential to your cells. Trouble is, if you can meet your protein needs by consuming enough plant (legumes, grains, etc) and animal proteins (meat, eggs, dairy, etc.), it is not uncommon to have a protein deficiency of animal origin. (It is made up of 20 essential amino acids and therefore better used by the body). This is especially the case for vegetarians, vegans, or even after 60 years, who suffer from age-related muscle wasting.
The benefit of protein powder for athletes
Athletes also need an adequate amount of protein. Proteins are the cement for the muscles by ensuring the construction of muscle fibers. However, they deteriorate under the influence of physical activity. Proteins are then responsible for rebuilding them and improving recovery after exercise. So consuming enough protein helps maintain and grow muscle mass (protein stimulation), whether you're bodybuilding or not.
Consuming whey, these protein powders, is not only popular in gyms. It is useful for many profiles: among vegetarians and vegans, athletes who follow intense training or a bodybuilding program, etc. For good reason, this protein powder provides a source of protein that is quickly absorbed by the body and easy to carry in your gym bag. Consumed after a session, it serves as fuel to restore and regenerate muscle mass. The key: less fatigue, less injury risk, more performance.
How do you consume it?
Choose your favorite organic whey to drink after exercise or away from training diluted with milk or water. It can also be easily incorporated into sports snack recipes (smoothies, pancakes, etc.)
This information cannot replace medical advice. If in doubt, feel free to seek advice from a health professional or nutritionist for proper supplementation.
It is useful to fill a temporary or chronic deficiency, nutritional supplements have their place in parallel with a balanced diet. Omega-3, magnesium, and whey are very interesting supplements for athletes that boost energy and muscle recovery among the many benefits.