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Whether they are full-time athletes or weekend warriors, there are many actions active individuals can take to achieve higher levels of health.
Eating a diet full of healthy foods from all of the different food groups (fruits, vegetables, protein, dairy, grains, and oils) is one option provided by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture in their co-created 2015-2020 Dietary Guidelines for Americans.
Another strategy is to stay adequately hydrated. Though the general recommendation for healthy people is to drink four to six glasses of water per day, Harvard Medical School stresses that even more should be consumed when exercising or otherwise sweating heavily. During these timeframes, two to three cups per hour are suggested instead.
Nutritional supplements can also help active individuals take their health to the next level. Here are a few that are often recommended for this purpose.
The key point about multivitamins is they provide a number of different nutrients and minerals which, overall, can increase the body’s health and wellness. This can help fill the gaps in areas where diet may be lacking. However, when choosing a multivitamin, the National Institute of Health stresses that it’s important to choose a reputable manufacturer to ensure you’re getting everything that should be in your vitamin—and nothing that shouldn’t.
Omega-3 fatty acids
Salmon, mackerel and herring are three food sources high in omega-3 fatty acids, a nutrient that has been proven to improve eye health, decrease risk of heart disease, and enhance bone and joint health according to Healthline. Omega-3s have also been found to fight inflammation and autoimmune diseases while boosting mental health, all of which can prevent injury and improve sports performance.
It’s not uncommon for athletes to experience delayed onset muscle soreness (DOMS) and L-glutamine supplementation has been found to help with this. For instance, one study published in the British Journal of Sports Medicine assessed 20 non-athletic young females, some of whom received glutamine supplements while the rest received a placebo.
After four weeks, researchers noticed that the subjects receiving the actual glutamine had weakened DOMS effects after engaging in physical activity. They also had less muscle damage and fewer hip flexor issues.
Medical News Today (MNT) explains that vitamin D also offers a number of health benefits. In addition to boosting bone health, vitamin D helps strengthen the immune system, stabilizes insulin levels for better blood sugar management, and supports healthy respiratory and cardiovascular function. Though the sun is a good source of vitamin D, sometimes supplements are necessary to receive adequate amounts as MNT reports that a large number of people are deficient in this nutrient.
The body does produce coenzyme Q10 (CoQ10) on its own, but the Mayo Clinic indicates that levels naturally decrease as part of the aging process. This is a concern because maintaining levels of CoQ10 helps the body with regard to heart health.
In addition, some research has found that it also helps boost physical performance because of its role in energy production, though the Mayo Clinic does concede that some of the findings in this area are mixed.
According to a 2017 review published in the journal Foods, curcumin—the main active ingredient in turmeric—is good for active people as it is thought to help control exercise-induced inflammation and reduce activity-related muscle soreness, thus improving both recovery and performance in individuals who are active.
It also helps ease conditions related to arthritis, anxiety and hyperlipidemia; but the review’s authors stress that it’s important to pick a supplement that provides for enhanced bioavailability, as curcumin on its own has “poor absorption, rapid metabolism, and rapid elimination.”
A more controversial substance that can potentially help active individuals is cannabidiol. Many athletes are leery about taking this substance, especially if they play professionals sports or are subjected to drug testing, as this substance is a main compound of the cannabis plant. However, the U.S. Anti-Doping Agency indicates that cannabidiol and CBD oil is “no longer prohibited.”
That is, as long as these products don’t contain THC (tetrahydrocannabinol), the component of the marijuana plant responsible for creating a high effect. Cannabidiol can be recommended for athletes and weekend warriors to help ease chronic pain and inflammation, manage dry skin, improve REM sleep and alertness, ameliorate brain trauma, and aid in improving cardiovascular fitness.
These nutritional supplements all have the potential of helping active people achieve higher levels of health. The key is finding the right combination for the individual athlete based on his or her current health and fitness goals.
TruGen3 is built on the bedrock of three trusted generations of the Lioon family’s nutraceutical knowledge and experience. And yet, we’re a new kind of company, delivering a carefully selected, limited group of exceptionally high quality, condition-specific nutritional supplements. Every product is backed by the highest ethical standards and clinically-researched ingredients, and available only through certified healthcare professionals.