You may have heard of the nutrient colostrum as “the first milk”, but do you know about all of its powerful benefits? Learn about why you need colostrum during cough and flu season and beyond from Amanda Williams, MPH.
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
So you’re ready to get fit and you have questions as to what you should be taking when it comes to your pre- and post-workout routines. This is a question that comes up often and many times, people are not exactly sure what they should be doing. Should they be taking creatine before or after I workout? Should I be taking my protein powder before or after I workout? Today, I’m going to give you a basic overview of what you can be doing when it comes to your exercise routine to really optimize your cellular energy, as well as support skeletal muscle growth.†
There is so much research out there showing that there are very targeted natural nutrients, such as creatine, carnitine, glutamine and Vitamin D, that can all be very supportive. Researchers have done studies with NHL players, NFL players, college basketball players (both male and female) and college football players where they looked at Vitamin D insufficiencies and deficiencies and how that impacts their performance overall. If you have a Vitamin D insufficiency or deficiency, it’s going to slow your recovery time from any type of skeletal muscle injury.†
The relationship between energy and exercise
We don’t just think in terms of endurance athletes, marathon trainers and Olympic athletes. We have to think about all of us and what we should be doing when it comes to staying fit and staying healthy. We have to make sure that we have this ability to regenerate any of the energy that is expended. Each cell has its own motherboard, the mitochondria, that generates energy called ATP and we have to make sure that we can recover that. We also have to make sure that we have enough energy in the beginning to be able to exercise.†
We can look at the different things that we know can help to restore and replenish our mitochondrial energy ATP. We can look at things like ATP itself, which is a fabulous supplement that we offer. Many folks who are into working out on a regular basis utilize ATP and will take it just before they exercise. Taking ATP allows the cells within the skeletal muscle to really be more vibrant and allows for quicker recovery and repair.†
We can also look at things like ubiquinol and carnitine, both of which we know help to generate cellular ATP production. Rhodiola can also be beneficial. This is a wonderful adrenal adaptogenic herb that so many endurance athletes have used for a very long to not only help give them that extra boost during exercise, but also for that rapid recovery post-workout.†
When should I take each of these nutrients?
We may know which nutrients help promote exercise performance, but the big question is often when they should be taken. This can really vary. It’s going to depend on each individual person.†
When we look at post-exercise nutrition, the whole goal is to repair that muscle tissue that has potentially been damaged and to replenish our glycogen stores. In older individuals, this is often the area where they need more support. I usually tell people who are of older age that they should take their protein powder and creatine after they exercise because that is when their body will really want more. Maybe you take your rhodiola before you exercise and then post-exercise, you use your whey protein isolate along with creatine monohydrate.†
Creatine has been shown to help promote healthy blood glucose and cognitive function in addition to muscle mass. But when do we take this? Once again, it really depends on the individual person. For many people, they will find that utilizing creatine post-exercise really seems to potentiate the most positive benefits.†
We can look at L-carnitine, which is a little amino acid that can generate so much power and energy production. It helps to enhance our energy output and also works as a free radical scavenger. It might be a good idea to use this nutrient after exercise because we know that we generate free radicals in our body just from exercising alone. If we want to be able to lower those free radicals, using carnitine post-exercise may potentiate a greater benefit.†
Glutamine is another amino acid that falls into that category when we think about exercising. It is very important when it comes to recovery, even when it comes to falling ill or dealing with stress. When we workout, this is effectively a stressor, which causes our glutamine stores to go down. It’s always wise to make sure we’re putting extra glutamine back in. I look at glutamine as being one of the nutrients that you would take before you workout. This is because we recognize that glutamine levels may already be at that low end, so if we put some in and then we use it up during the workout, then we still have some leftover.†
In this episode, Amanda Williams, MPH discusses nutrients that can support workout performance. She details why it is so important to get physical activity regularly and also recommends which nutrients to take prior to your workout and which to take following your exercise.†
- Variables in exercise performance
- Why exercise is important
- The importance of diet and lifestyle together
Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.
With so much fitness technology on the market it may be difficult for you to decide which is worth it. The one thing many experts can agree on? Monitoring your heart rate is one of the most important parts of your workout.
Photo by Luis Quintero on Unsplash Working out is hard work, and not just physically! There are specific nutrients and minerals your body needs in order to power through your workout and recover from it. Here’s what you need to know in order to give …
Photo by MindBodyStock on Unsplash
Written by Luke Kornblatt
Whether you’re a casual jogger or gym addict, it’s always important to make sure that you’re getting the most out of your workouts. The health benefits of a good workout are endless. Not only can it help you physically, helping you to balance your weight and improve energy, but exercise also promotes healthy sleep patterns and a better mood. How can you make sure your body is reaping all of the benefits of an excellent workout? You turn to your diet.
Best Foods for a Healthy Workout
Foods that fuel your exercise performance are very important. It’s about eating the right types of food at the right time throughout the day. A healthy breakfast can help you get off to a good start. According to an article published in the Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day off with a good meal can also help replenish your blood sugar levels to help power your muscles and brain energy.
Be sure to stay away from sugar and turn to grains like oatmeal and whole grain cereals that are high in fiber. Some good sources of protein are milk, yogurt, nuts and eggs.
Supplementing your Healthy Workout
Interested in taking your healthy eating to the next level? One way to really increase your productivity and ensure you’re reaching your maximum potential during workouts is through the use of sport related products.
If you want to both step up your workouts while at the same time increasing your overall health, taking a multivitamin is the perfect solution. Taking a multivitamin is beneficial in upping your performance on and off the field by combining useful supplements including vitamin c, vitamin d, calcium, magnesium, as well as many others. A performance multivitamin is a superior supplement that can benefit any lifestyle, but it is particularly helpful for athletes and for those with an active routine. It helps to provide powerful cell protection, increases stamina and endurance, improves stress resistance, and strengthens the immune system. It also improves the circadian rhythm – the body’s normal adaptation to the 24 hour clock – helping your body adjust to more vigorous exercise and recover more quickly after a workout. A superior performance multivitamin will be non-GMO, made following cGMP (current Good Manufacturing Practices) and made with vegetarian capsules that offer efficient absorption and protects the delicate ingredients.†
One ingredient that’s a must for all athletes looking for a boost is creatine. Creatine has been shown to enhance muscle mass, as well as build up strength and give enhanced boosts of energy, which is great if you’re an athlete like a weightlifter or a sprinter. A superior Creatine powder supplement will be non-GMO and made following cGMP standards. In a study published by the Public Library of Science One, researchers from various Canadian research institutions placed thirty-nine older adults, aged 65 to 85, who lived at home on a six-month exercise and supplement regimen. One group was supplemented with 5 grams of Creatine Monohydrate with 2 grams of dextrose along with 6 grams of Conjugated Linoleic Acid and the other group received placebo (dummy pills resembling the supplements) for 24 weeks. All participants performed resistance exercise twice a week for the study period. Functional capacity improved in both groups as measured by the ability to walk, sit, stand, and climb stairs and overall balance. Among those supplemented with Conjugated Linoleic Acid and Creatine Monohydrate, there was a greater gain in muscle endurance and a significant increase in muscle mass with a significant decrease in body fat compared to those on placebo.†
Questions on how to make sure your body is reaping all of the benefits of a good workout? Leave a comment below to join the conversation with one of our healthcare professionals!