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Flexibility supplements for athletes

Flexibility supplements for athletes

parse el. Engaging in regular activities ath,etes promote flexibility help to slow supplemments the Injury prevention exercises that comes with time. Ther Adv Musculoskelet Dis. Health Concerns. Click here to see the Nutrition Services that Gina Paulhus offers. You can get collagen from food.

Flexibility supplements for athletes -

When chondroitin levels decline, cartilage dries up, making it less cushy and shock-absorbent. Supplementing chondroitin can benefit joint health by maintaining cartilage hydration for greater shock-absorbing performance, supporting healthy collagen production, and promoting the activity of chondrocyte cells for enhanced cartilage growth and repair.

As the only vegetarian chondroitin, Mythocondro® is also the eco-friendliest chondroitin, devoid of any risky animal byproducts, including shark cartilage and bovine connective tissue.

An organic form of sulfur, methylsulfonylmethane MSM is a key structural micronutrient required for the formation and maintenance of collagen, glucosamine, chondroitin, and other joint-essential proteins.

Made in the USA with a proprietary multi-stage distillation process, OptiMSM® yields greater purity, quality, and consistency than standard MSM supplements. Delivering the best all-in-one flex support formula, Performance Lab® Flex is a must-have stack for the high-intensity athlete and active busybody.

Get the Best Deal on Performance Lab® Flex Here. By targeting multiple joint health and flexibility pathways, Performance Lab® Flex optimizes virtually all aspects of joint integrity for a boost on athletic performance. By avoiding all fish and animal byproducts, using only plant-based ingredients and capsules, Performance Lab® Flex works with a minimal risk of side effects or negative ingredient interactions.

Safe for long-term daily use. No upset stomach or other adverse effects. Like all Performance Lab® products, Performance Lab® Flex uses clinically effective doses along with premium, potent ingredient forms for maximum efficacy. Pre-workouts, creatine, BCAAs, proteins—these are the typical types of supplements favored by athletes and exercisers.

However, few consider the importance of joint health and flexibility, let alone realize that joint health and flexibility can be effectively supported with a daily flex support supplement. Much of basic sports nutrition can help restore and replenish overworked joints.

Whereas most joint stacks focus exclusively on elderly joint care, Performance Lab® Flex tackles both athletic joint issues and age-related wear-and-tear. And with a totally synthetic-free, plant-based formula, Performance Lab® Flex is legal and safe to use by athletes of all sports and dietary lifestyles.

createElement 'div' ; el. parse el. querySelector '[data-options]'. Home Blogs Joint Support Best Joint Supplements for Athletes. Receive unique insights, advice and exclusive offers. Email address Subscribe. Performance Lab® Flex: Most Effective Joint Support for Athletes Delivering the best all-in-one flex support formula, Performance Lab® Flex is a must-have stack for the high-intensity athlete and active busybody.

With a two-pronged approached involving: Soothing Botanicals for Natural Joint Comfort Maintenance Support for Healthy Joint Structure, Performance Lab® Flex naturally builds and repairs overworked joints to sustain an active daily lifestyle without relying on any synthetics or artificial additives.

Get the Best Deal on Performance Lab® Flex Here Key Benefits Flexibility —Flex helps restore high-performance flexibility and comfort by reducing excess inflammation and stiffness.

Strength — Flex nourishes connective tissue integrity and bone mineral density for increased joint resilience under pressure. Lubrication — Flex supports healthy synovial fluid production and effectiveness for smooth, well-lubricated range of motion.

Protection — Flex protects against cartilage-eating enzymes and joint-damaging oxidative stress and inflammation for greater joint longevity. Shock Absorption — Flex helps keep cartilage tissue cushy and well-hydrated for optimal shock absorption, most notably in the knees and hips.

A few key formula highlights: Extensively Researched — each ingredient is backed by clinical human research demonstrating significant joint support benefits. Synergistic Combination — these ingredients also work better together than alone by targeting the same biopathways via unique bioactivities. Safe and Effective — Flex works without any harsh synthetics or artificial additives that upset the stomach or disrupt joint-essential proteins.

References Shorter E et al. Skeletal Muscle Wasting and Its Relationship With Osteoarthritis: a Mini-Review of Mechanisms and Current Interventions. Curr Rheumatol Rep. Sokolove J, Lepus CM. Macronutrient Requirements of Their Sport: Each sport has different metabolic demands and requires a different number of macronutrients in the diet to ensure optimal performance.

For example, a basketball player will require more carbohydrates and, in their diet, than a shot putter for meeting the metabolic demands of their sport.

Consume Adequate Micronutrients: Prevent deficiencies in micronutrients to ensure an athlete does not experience subpar performance from a deficiency in key vitamins or minerals such as vitamin D or iron.

Supplementation: Once the four other key components are achieved, then performance enhancing supplements such as creatine, caffeine, and beta-alanine should be considered. In general, athletes usually meet most of their micronutrient needs. Be sure to check out the NASM recipe book for athletes for great meal ideas for endurance athletes.

Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician. He received his B. from Washington State University and a Masters of Science in Biomechanics at the University of Idaho, and completed his PhD at the University of Idaho. Currently, Dr. Dieter is the Chief Scientific Advisor at Outplay Inc and Harness Biotechnologies, is co-owner of Macros Inc and is active in health technology and biotechnology.

In addition, he is passionate about scientific outreach and educating the public through his role on Scientific Advisory Boards and regular writing on health, nutrition, and supplementation. Want to learn more in Brad's areas of expertise?

Check out his NASM product recommendations. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition spotlight Vitamins and Supplements For Athletes: Providing an Athletic Edge.

The Author. Brad Dieter Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician. Related Posts. Nutrition spotlight The Kinetic Chain and How to Apply It.

Nutrition spotlight Considering Medication for Obesity? Here's What You Need to Know. Sign up to receive content, exclusive offers, and much more from NASM! Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day?

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See flexibility videos from Home Bodies. Make sure you use proper form during stretching for safety and maximum benefits. Please select all the ways you would like to hear from Home Bodies in-home fintess training and supplements LLC:. You can unsubscribe at any time by clicking the link in the footer of our emails.

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Learn more about Mailchimp's privacy practices here. contact us. privacy policy. Home Bodies. Home Articles Nutrition and Flexibility. Nutrition for Flexibility: 8 Tips to Getting More Bendy A Nutritionist and Adult Gymnast teaches you how to maximize your nutrition to achieve your flexibility goals.

Nutrition for Flexibility: Pre and Post Stretching Tips 1. Before-Stretching Tips Thirty minutes to an hour before you stretch, consume some sort of vegetable - preferably leafy greens such as spinach. Tiffany limbers up after her strength training routine for dancers that Gina created for her.

via GIPHY Secret Weapons in Nutrition for Flexibility 3. Vitamins and Supplements Offer an Edge There is much research that demonstrates that certain vitamins help increase our flexibility. Co-Q This supplement works on the mitochondria, which is the energy center of the cell. Digestive and Systemic Enzymes Can Be Your Best Friend Digestive enzymes help your body break down food so that your body does not have to deal with undigested particles that can trigger inflammation, tightness and pain.

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January 20, 5 min read 2 Body image and physical fitness. In our recent Flexubility on flexibility I covered how to stay flexible foor Flexibility supplements for athletesfoe foods that promote joint flexibility. As always, a nutrient athlrtes diet Supplemeents a long way toward promoting and maintaining health. Specific nutrient supplementation takes this one step farther, and provides your body with the exact nutrients and natural medicines that specifically target the make up of our connective tissues - namely cartilage, tendons and ligaments. You can add joint health to the long list of the ways vitamin C helps our health. Vitamin C acts as a catalyst in the manufacture of collagenone of the main connective tissue proteins. Lost Prediabetes physical activity Recover password. Remembered your supplrments Back athleyes login. Collagen is Prediabetes physical activity Flxibility protein zupplements support the health, Endurance athlete diet, and flexibility of your joints, ligaments, and bones, which may help you avoid injuries. To further prevent injuries and sustain your long-term athletic performance, you should also boost your immune systemmanage and reduce stressand properly fuel your athletic performance. Collagen is found in your skin, cartilage, and connective tissues. Flexibility supplements for athletes

Flexibility supplements for athletes -

Modern science has given us some tools in the form of supplements that can aid performance and recovery among athletes. For sports nutrition coaches , these supplements can really help clients unlock their greatest potential as athletes. While there are thousands of supplements on the market, many of them lack the scientific research to support their use.

Each year dozens of new products come to market with bold claims. However, there are only a handful that have been shown to be effective after thorough scientific scrutiny. Here are the best supplements for athletes, how they work, and some of the key considerations regarding them.

Creatine is one of the most studied molecules in modern science. As of the publication of this article, there are over 62, peer-reviewed articles indexed in the National Library of Medicine on creatine.

The human body can store ~ grams of creatine at a given time, which is a relatively small amount considering how important it is to generating ATP. Supplementation with creatine has been shown to:. Improve body composition among resistance training athletes 2.

Improve performance over high intensity repeated bouts of exercise 3. Increase strength in short-time domain exercises The best way for athletes to take creatine is to take between grams per day, with ~5 grams per day being the appropriate average dose for most people.

Individuals who are smaller can consume closer to 3 grams per day, while individuals who are larger can consume closer to 7 grams per day. Whereas creatine works on the phosphocreatine energy system, beta-alanine helps the body utilize glycolysis to a greater degree.

Beta-alanine works by providing one of the key amino acids in producing a molecule known as carnosine. Carnosine functions inside cells to help sequester the hydrogen ions that glycolysis produces. This allows muscle cells to create more ATP during glycolysis before hydrogen ions accumulate and slow down the reactions of glycolysis.

Essentially, supplementing with beta-alanine helps increase the capacity of the body to utilize anaerobic glycolysis by increasing carnosine stores. A meta-analysis found that beta-alanine improves exercise performance in exercises lasting ~ seconds, which is directly in the window during which glycolysis provides much of the energy production.

There is also some evidence that beta-alanine supplementation may improve lean body mass. However, this may be a result of having a greater amount of intracellular water and from increased work capacity, rather than a direct muscle building effect.

Like creatine, beta-alanine works through bioaccumulation and athletes should aim for ~5 grams per day. Most athletes find the best way to reach these 5 grams per day intake is to spilt the dosing into two 2. Caffeine is often utilized by endurance athletes as it has been shown to reduce fatigue and increase time to exhaustion in longer duration exercise sessions.

It is believed that caffeine may improve endurance exercise through a few mechanisms. The first mechanism is by increasing alertness by blocking adenosine. It may also increase the availability of free fatty acids for metabolism during exercise as caffeine has been shown to increase the rate of fatty acids appearing in the blood stream and increase fatty acid oxidation during exercise.

It has also been suggested that caffeine may be glycogen sparing. In addition to endurance sports, caffeine may provide some benefit to strength and power athletes, although the research is a little less clear. For example, one meta-analysis found that caffeine supplementation increased upper body strength, but not lower body strength, which is a bit unusual.

Furthermore, while the meta-analysis found a significant effect, most of the individual studies did not find an effect. The higher end of the dosing spectrum should be approached with caution. Protein powders are incredibly helpful tools for athletes to reach the ideal daily protein intake, which is between 1.

Consuming an adequate amount of protein intake is critical for athletes as protein is essential not only muscle growth both recovery, bone health, and maintaining immune function. While it is possible for people to obtain enough protein through their diet, it is often more practical and more efficient for them to utilize a protein supplement, usually in the form of a powder.

While there are many different types of protein powder e. See " Do You Really Need to Take Protein Powder? Vitamin D has been shown to be an important nutrient in ensuring athletes can perform at their highest level. While supplemental vitamin D is not necessarily a performance enhancer, preventing deficiencies in vitamin D has been shown to result in better performances among athletes.

For example, several studies have found that lower levels of vitamin D are associated with a lower VO2 max. Furthermore athletes who had low levels of vitamin D saw improvements in their VO2 max when supplementing with vitamin D.

This is an important supplement to consider as athletes report a relatively high rate of vitamin D deficiency.

While dosing strategies will vary person-to-person, supplementing with between IU per day may be an appropriate starting point. Studies continue to show that regular physical activity is one of the best things you can do for your health.

Even though exercise has a plethora of benefits, experts argue that post-workout recovery is just as important as the workout itself.

While you can enhance recovery with certain foods, stretches, and rest days, what you choose to supplement with can also play a factor. Yet, with so many options available on the market today, it begs the question: do muscle recovery supplements work?

Science says yes…. with a few caveats. Muscle recovery is important for muscle growth, performance, and decreased risk of injury because it helps to replenish energy and repair muscle tissue that is broken down during exercise.

Getting back to exercise too soon after straining a muscle can prolong or even worsen the injury. You can speed up muscle strain recovery by giving your body adequate rest days and trying certain muscle recovery supplements.

Yes, there is some evidence to suggest that muscle recovery supplements work. However, their effectiveness can vary depending on factors like age, gender, activity level, goals, and the specific supplement in question. Disclaimer: Supplements are not created equal, and may not be recommended for everyone.

To see if a supplement is right for you, talk with your healthcare provider before adding anything new into your routine. With so many muscle recovery supplements on the market, how do you know which ones are best for you and your goals?

We provide personalized gummy vitamins. Start your personalized supplement journey today! Protein is an essential macronutrient that plays a vital role in strength, lean muscle mass, post-workout recovery, and satiety [ 4. While you can get protein through numerous dietary sources, protein powders are a popular supplement for muscle recovery.

Research shows that drinking a protein shake before or after a workout can increase physical performance, recovery, lean body mass, muscle hypertrophy, and strength [ 6. The current RDA is 0.

If you are an athlete or highly active individual, research shows that you may need 1. Elo Smart Recovery. Elo Smart Protein is also backed by the latest science to help you recover faster and get the most out of every scoop of protein powder.

Try it out for yourself today. Moreover, research suggests that magnesium can boost exercise performance by increasing strength and power and improving rotation, jumping, and extension [ Magnesium needs vary by age and gender. Here is the recommended dietary allowance RDA for magnesium [ Taking magnesium supplements with food may reduce your chance of experiencing digestive upset.

Ashwagandha has numerous health benefits and may be beneficial for reducing blood sugar, cholesterol, and inflammation and enhancing sleep, immunity, memory, and brain function. It can also be beneficial for sports performance and muscle recovery.

Studies have found that people who took ashwagandha supplements experienced more rapid recovery from muscle damage and improved physical performance compared to those who took a placebo [ Since curcumin has strong anti-inflammatory properties, evidence suggests curcumin can alleviate symptoms of arthritis, depression, and inflammatory digestive disorders, as well as pain and inflammation [ Several studies have demonstrated that - 2, mg of curcumin per day can reduce muscle soreness and inflammation after exercise [ Healthy fats like omega-3s, mono- and polyunsaturated fats have been shown to enhance satiety, improve total cholesterol levels, boost brain health, and may reduce the risk of developing certain brain disorders [ While they are important for many aspects of health, omega-3s can also greatly benefit post-workout recovery, as they may lower inflammation, reduce muscle fatigue and soreness, boost performance, and help your body repair and build muscle [ If you have high triglycerides, it may be best to avoid omega-3 supplements, as they have been associated with an increased likelihood of developing atrial fibrillation [ Coenzyme Q CoQ10 or Ubiquinone is a lipid antioxidant essential for body tissues and organ health.

It helps prevent the generation of free radicals and modifications of proteins, lipids, and DNA [ CoQ10 is generally well-tolerated; however, some people may experience side effects such as allergic reactions, stomach upset, loss of appetite, nausea, vomiting, and diarrhea.

Research shows that 0. Branched-chain amino acids otherwise known as BCAAs include three essential amino acids necessary for muscle recovery and growth —valine, leucine, and isoleucine.

Studies show that BCAAs can reduce muscle damage and soreness that result from strain and inflammation caused by exercise [ BCAAs might cause some side effects, such as fatigue and loss of coordination, nausea, diarrhea, or bloating [ Tart cherry juice made from the fruit of the Prunus cerasus tree is a rich source of antioxidants, nutrients, and beneficial plant compounds.

It has also been found to help minimize inflammation, post-exercise muscle pain, and muscle soreness [ Studies suggest that tart cherry juice extract may aid recovery by increasing total antioxidative capacity, reducing lipid peroxidation and enhancing the recovery of muscle function [ While the timing and dosage can widely vary, most studies have found that consuming oz of tart cherry juice extract twice a day can promote recovery [ Because tart cherry juice contains quercetin, it may negatively interact with certain medications such as blood thinners.

Consult a healthcare professional before adding this supplement to your diet [ Regular physical activity can greatly benefit your health, yet science continues to show that post-workout recovery is just as important.

While certain foods, stretches, and rest days are beneficial to your recovery routine, muscle recovery supplements can also help speed up the process. Protein, magnesium, ashwagandha, turmeric, omega-3 fatty acids, CoQ10, creatine, BCAAs, and tart cherry juice extract are some of the best muscle recovery supplements to consider adding to your post-workout routine.

We determine the right muscle recovery supplements for you including Elo Smart Recovery based on your biomarkers and wearable data so you can reach your goals. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.

Inadequate recovery can lead to decreased performance, increased risk of injury, and prolonged muscle soreness and pain [ 1. Some of the best muscle recovery supplements include protein, magnesium, ashwagandha, turmeric, omega-3 fatty acids, CoQ10, creatine, BCAAs, and tart cherry juice extract.

Get the right muscle recovery supplements for you with Elo Health's personalized nutrition products. Mielgo-Ayuso, J. Nutrition and Muscle Recovery. Nutrients, 13 2 , van der Does, H.

Injury Risk Is Increased by Changes in Perceived Recovery of Team Sport Players. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 27 1 , 46— Murray, B.

Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76 4 , — Carbone, J. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11 5 , Morell, P. Revisiting the role of protein-induced satiation and satiety.

Stark, M. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9 1. Baum, J. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?.

Nutrients, 8 6 , Bauer, J. Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the Prot-Age Study Group. Journal of the American Medical Directors Association, 14 8 , — Dietary protein and muscle mass: Translating science to application and Health Benefit.

Protein intake for optimal muscle maintenance - ACSM. Volpe, S. Magnesium in disease prevention and overall health. Advances in Nutrition, 4 3. Steward, C. One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running.

European journal of applied physiology, , — Zhang, Y. Can Magnesium Enhance Exercise Performance?. Nutrients, 9 9 , Department of Health and Human Services.

Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. Magnesium and the athlete. Current Sports Medicine Reports, 14 4 , — Magnesium: Overview, uses, side effects, precautions, interactions, dosing and reviews.

Ziegenfuss, T. Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery: The star trial. Nutrients, 10 11 , Wankhede, S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.

Journal of the International Society of Sports Nutrition, 12, Bonilla, D. Effects of Ashwagandha Withania somnifera on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 6 1 , Ashwagandha health benefits, dosage, safety, side-effects, and more: Supplements.

A Ahhletes supplement Flexibility supplements for athletes ideal for supporting high-intensity training. Klean Pre-Workout is the latest addition Flexibikity our sports nutrition supplement range and has been designed to support Foor performance and endurance. Containing a unique mg blend Sustainable Farming Practices nitrates derived from beet root extract, vitamin Supplementd and 75 mg of organic coffee, this pre-workout supplement works to promote focus and alertness, while helping to enhance athletic performance. Available in a tasty natural lemon tea flavor and free from NSF Certified for Sport® banned substances, simply mix one scoop of Klean Pre-Workout with ounces of water and consume approximately 30 minutes before your workout to fuel your body. The new Klean Joint and Muscle supplements has a plant-based formula and is designed to provide your body with the key nutrients it needs to power through consistent workouts.

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