Most people are so bogged down by the amount of nutritional supplements that they don’t know where to start. The Busy Bee Fitness Experts have narrowed it down to some of the most important supplements that will benefit anyone who exercises on a regular basis.
PROTEIN: Of course we had to start here and I’m sure some of you are shaking your heads. Protein supplements still have a stigma associated with them of unnatural juiced up bodybuilders with their protein shakers at the gym. The fact is, studies have shown that most active women do not get enough protein in their diets to match their level of activity. So if you want a nice toned body, being deficient in protein will be one of your main problems. HOWEVER, we aren’t talking about eating whole chickens and half a cow, there are many different types of healthy sources of proteins that would be beneficial for any type of training. Whey protein isolate has the highest absorption rate of any protein available.
MAGNESIUM: There are various forms of magnesium, the most important for training is Magnesium Chelate – it is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels which can be easily depleted with exercise. If you suffer from muscle cramps, restless leg syndrome or other kinds of muscle aches this could be the reason. It takes approximately 3-4 weeks of supplementation before your deficiency can be restored and you’ll begin noticing the positive effects.
FISH OILS: Fish oils have omega 3 fatty acids. Research is still out but evidence points to a slight reduction in blood pressure with regular supplementation. Most importantly for athletes, it reduces several markers of inflammation in your body and acts as a lubricant for your joints. The downside to fish oil supplementation is that they can be harsh for anyone with digestive problems and they are one of the more costly supplements. Research shows that you should take fish oils for a minimum of 3 months before you start to see the benefits of supplementation.
Feel free to contact us and we can put you in touch with our Nutritionist, Natasha Onley. A customized nutrition plan could significantly benefit your overall wellbeing. You can also book a free consultation with a Busy Bee Fitness Expert.