Taking the Right Supplements
Supplements are designed to provide nutrients that we don’t get in our normal diets. It is now recommended that everybody take at least a multivitamin and mineral supplement daily. You may find that other supplements increase your health, your energy or your exercise ability. Here are some of the nutrients that are commonly supplemented:
• Carbohydrates. You only need carb supplements during periods of intense physical activity. In those instances, it helps to eat an energy bar or drink every hour or two.
• Protein. Few people in developed countries need extra protein. The exception is when you are performing strength training and trying to build muscle. A protein supplement before and after exercise can make your workouts more effective. Creatine, a specific amino acid, is another supplement that can benefit strength training.
• Fats. Surprisingly, most of us do benefit from taking an omega 3 fat supplement.
• Vitamins and minerals. As mentioned above, we all need extra vitamins and minerals. In addition to a good multivitamin, there are times when you need even more of specific vitamins and minerals:
o During pregnancy and lactation, you need extra folic acid, iron and calcium.
o After age 50 you need extra calcium (men, too), vitamin B12, folate and vitamin D.
• Antioxidants. There is some evidence that we may need extra antioxidants, such as vitamins A, C and E, Coenzyme Q10 and others, especially on days where we engage in strength training or strenuous exercise.
• Phytonutrients. These have definite health benefits, and are included in many supplements. You should get most phytonutrients from eating plenty of fruits and vegetables.
• Probiotics. People with chronic bowel problems or immune deficiencies may benefit from probiotic supplements. They are very helpful in replenishing normal intestinal bacteria and flora after taking antibiotics.Watch Canelo Alvarez Make his return Saturday night against Rocky Fielding only on DAZN!