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Do you need a boost to achieve your exercise and fitness goals? Here are 3 supplements that can help!

When we exercise, whether its for general fitness, training for a specific athletic event or to achieve a healthy weight it is important to consider your recovery after especially intense levels of exercise. If you recover properly between exercise bouts

2021-06-01 21:12:32

collagenweight lossashwaghandafitnessexercisetart cherry


When we exercise, whether its for general fitness, training for a specific athletic event or to achieve a healthy weight it is important to consider your recovery after especially intense levels of exercise. If you recover properly between exercise bouts you can prevent injury and improve your performance on your next training session, which will help you reach your goals sooner no matter what they may be. So how can you maximize your recovery after an intense exercise session? Refuel with both carbohydrates and proteins and ideally have at least a small snack in the first 30 minutes after you finish your exercise, as your metabolism will still be elevated from the exercise session. Hydration during and after your workout is really important. A good way to make sure you have replaced what you sweat out in your session is to check your weight before and after your session, as any loss you see on the scale would have been from water loss. Getting enough good quality sleep is also really important, so get of those cells phones at night and make sure your room is as dark as possible. Finally there are several supplements that have evidence to help improve your training performance and recovery from exercise. 

 

Here are a few you may not know about!

 

Ashwaghanda

Also known as Withania Somnifera, Ashwaghanda is an herb that is known as an adaptogen. What this means is that this herb has shown to help the body adapt and respond to different kinds of stress in a variety of ways. It is often used to help with anxiety and stress and increasing cognitive functioning but there have been several studies to show its effects on improving the body’s response to the physical stress of intense exercise training. Ashwhaganda has shown to significantly increase VO2max or maximal oxygen uptake as well as improve strength and power, showing that taking this herb can be helpful in both endurance and power training(1). Several studies have also shown that ashwaghanda can help you recover from exercise sessions faster by improving sleep, decreasing cortisol levels (stress hormone), and decreasing muscle soreness(1). Doses range from 120-1250mg per day with the higher doses being more relevant for effects to be seen in highly trained athletes(1). 

 

Tart Cherry

Montmorency, or tart cherries, , contains numerous phytochemicals including anthocyanins and flavonoids. Both tart cherries and sweet (Bing) cherries contain these compounds; however, they are present in higher concentrations in tart cherries(2). It is these compounds that are responsible for their anti-inflammatory and anti-oxidant capacity and the reason Tart Cherry has become popular with athletes and those who undergo high intensity exercise training. These compounds have been reported to decrease muscle damage, reduce pain levels and recover faster after exhaustive exercise(2). Doses can range from 1oz of concentrated juice to the equivalent of 120 cherries per day(2). 

 

Collagen

The muscles and supporting tissues in our bodies consist of several different types of collagen and other proteins. Collagen however seems to be the most abundant and sensitive to mechanical loading of the muscles that happens in high intensity explosive exercise especially(3). Studies have shown that there is an increase number of collagen specific amino acids in the blood after intense exercise which indicates damage to the muscle tissues and collagen breakdown(3). Thus supplementing with collagen to help with exercise recovery and performance is becoming increasingly more popular. There is evidence that supplemental collagen is well absorbed by the body and that it can significantly reduce muscle soreness and subsequent exercise/ athletic performance(3). 

 

 

1.         Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021 Feb 11;6(1). 

2.         Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Curr Sports Med Rep. 2017;16(4):230–9. 

3.         Clifford T, Ventress M, Allerton DM, Stansfield S, Tang JCY, Fraser WD, et al. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids. 2019 Apr;51(4):691–704. 


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영화 정 (joh4487@hanmail.net)
2021-06-07 05:28:35

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