When you exercise intensively, you also burn a lot of energy. Then it is good to pay extra attention to ensure that you get enough nutrients from the diet. Are you not always able to eat healthy and varied food or do you want to offer your body extra support? Then you can opt for a supplement. We have listed the 6 best supplements for athletes for you.
Proteins are important for the muscles. In this way, proteins contribute to the maintenance and growth of muscle mass. They also play a role in the recovery of your muscles after training. Because you train a lot and strain your muscles, you cause damage to the muscle fibers. This also damages the muscle cells that help your muscles to contract. These broken cells (proteins) are removed from your body and your body then builds up new muscle proteins. This requires sufficient protein from the diet.
The muscles need energy during intensive efforts and creatine plays an important role in this. Energy is supplied by the phosphate compounds ATP (adenosine triphosphate) and creatine phosphate (CP). When ATP breaks down, energy is released so that you can perform movements. ATP is converted to adenosine diphosphate (ADP) + P (= phosphorus) and energy after muscle contraction. There is only a small amount of ATP in our body, which means that it is quickly exhausted during efforts. It ensures that you can put maximum strain on your muscles for about 8 to 12 seconds. Then your muscle cells need new energy. Creatine phosphate recharges the substance ADP (adenosine diphosphate) in the muscle to the substance ATP, making the muscle resilient. No oxygen is required for this process. Creatine, therefore, plays an important role in the energy supply during short intensive movements such as during strength training, bodybuilding or sprints and can increase the total number of repetitions by 5 to 15%.
When you choose creatine supplementation, always choose creatine monohydrate, because this is the best form of creatine.
If you exercise a lot and intensively, your resistance will come under extra pressure. A multivitamin contains vitamins and minerals that support your body’s resistance and your energy level so that you can keep working out. Recent research among 553 athletes concludes that athletes should consider a multivitamin with a dosage between 50% and 100% RDA in addition to a good diet. Flinndal Sport Multi contains all 13 vitamins and 9 minerals that you need, all up to a maximum of 100% of the recommended daily allowance.
4. Omega 3 fatty acids
Your heart is a special organ. It works closely with blood vessels that ensure that all organs are supplied with oxygen and important nutrients. With exercise, your muscles need extra oxygen and nutrients. By beating harder, the heart ensures that the muscles receive sufficient oxygen and nutrients.
The omega 3 fatty acids EPA and DHA support your heart. Starting at 250 mg per day, these fatty acids make a positive contribution to the normal functioning of the heart, which benefits sporting performance.
Magnesium plays a role in the metabolism of carbohydrates, proteins, and fats to obtain energy. Also, it supports the production of cells and tissues and helps to build up body protein. This mineral plays an important role in maintaining flexible and strong muscles. Magnesium is a counterpart of calcium and has a muscle-relaxing effect. The ratio between calcium and magnesium in the body is therefore very important. It is also an important mineral for the functioning of the nervous system and the brain.
Athletes have an increased magnesium requirement of 10-20%. The muscles demand extra magnesium due to increased exertion and due to perspiration, part of the magnesium consumed leaves the body for absorption. This makes it wise for an athlete to take a magnesium supplement every day.
6. Vitamin D
Vitamin D is good for the muscles because it helps to keep your muscles strong and flexible. It also ensures good resistance, contributes to the cell renewal process and increases calcium uptake in the bones. So good support for the athlete!