supplements

People workout for different reasons some want to keep their heart healthy others want to gain more energy and reduce the likelihood of falling sick. Whatever your goal is there many factors to consider while undertaking a rigorous workout. Your genetics will play a major role in the results of your exercise regime, factors like sleep, hormones stress, and fitness history play a significant role. To attain the results that you want you might consider taking nutrient supplements that are good for your health that could boost your immunity and help you attain your target results. Your goals, however, should be realistic and attainable since training and nutrition only will not help you reach unachievable goals.

Know your body needs before incorporating nutrient supplements

If you decide to take vitamin supplements and incorporate them with your workout regime, it is important to note that vitamins play an important role in keeping your body healthy. You should, however, be cautious when taking vitamins since large doses would be harmful to your health. For most people, our bodies get enough vitamins through eating a balanced diet, by avoiding processed food we could avoid taking vitamins altogether. You should take care not to misuse vitamin supplements and should seek professional help if you want to incorporate them into your regime. Of great importance is knowing your health status including your body needs for proteins and your energy levels. You should avoid taking high-dose supplements during your workouts unless a doctor recommends it.

When you decide to take mineral supplements, I advise that you split them up especially if you have a large number of pills in your regime. If you take them with a meal that contains fat, the vitamins will be easily absorbed, and it will cause fewer stomach upsets to you. Fat-soluble vitamins like (A, D, E and K) should specifically be taken with food that contains fats. You should note that vitamin supplements when taken on an empty stomach, would cause nausea, gastric disturbances, and heartburn. You can take your supplements at any time of the day since they are no rules on the best time of the day, you should find a time when they most agree with you. I would, however, advise you to take the supplements after meals such as during lunch or supper since taking them in the morning would be a recipe for disaster as your stomach might still be empty at this time of the day.

Advice on how and when to take nutrient supplements

Vitamin C which mostly comes in 200 or 500mg should be divided into two doses per day.  A pre-workout vitamin can be a good choice for appropriate consumption of Vitamin C. With this, it is water-soluble thus any residue not used by the body will pass out. A good pre-workout supplement like ps pre-workout can be consumed in higher doses safely. If you live under a smoke-filled environment or polluted environments and not getting at least five servings of vegetables and fruits in your daily servings you should take more of this vitamin.

Fish oil will benefit your cardio-respiratory system; the supplement is loaded with omega-3 fatty acids which do not need to be taken immediately or prior to exercise. Fat takes a long time in the digestive system thus fish oil when taken in large quantities may cause gastric distress, for this reason, it should be taken in reasonable amounts.

Iron is a necessary supplement for very active people especially female exercisers. Unlike other supplements, iron should be taken on an empty stomach for best absorption. Moreover, you should avoid taking it with other supplements that could inhibit its absorption especially calcium and vitamin E. If you experience nausea with intake of iron on an empty stomach a light meal would do you justice.

Minerals like calcium and magnesium are of great importance to the health of people who are exercising. When one is exercising the energy produced is converted to fatty acids and amino acids using calcium-dependent enzymes. Calcium, therefore, is used up during the workout, but its absorption should always be accompanied by Magnesium in a ratio of 1:2. Before your workout routine ensure that you take supplements of these minerals to boost your energy levels. Another advantage of these minerals is that it will help you with muscle relaxation thus recommended before going to bed.

High fibre supplements can be obtained from normal food such as broccoli, spirulina, and other super greens. These are nutrients dense energy sources and will boost your energy levels during a workout. Moreover, it helps you with your digestion and avoids digestive problems such as bloating. These supplements, however, slow down gastric emptying which might cause bowel movements, bloating and gases. You should avoid eating these supplements before working out or take them two hours before your exercise regime.

It is important to find out what nutrients will work for you depending on your energy needs. If you are not sure about your energy needs, visit a doctor who can help you with a good regime that works well with your active exercise regime. You should listen to your body and know what it needs and supply the nutrients in reasonable amounts to avoid health complications that come with too many nutrients in the body.