Power Push: Boost Your Athletic Performance!
By Cameron Hendrix
In addition to eating well and staying hydrated, consider nutritional supplements that can boost your endurance and help you recover from your workouts. A multivitamin/mineral supplement is a good place to start to make sure you're covering the basics of your needs. But advanced training may benefit from additional help. Recent research on highly trained athletes has revealed some surprisingly effective results.
Cyclists who took 300 milligrams (mg) of coenzyme Q10 (CoQ10) for eight days increased their sprinting speed and reduced their levels of fatigue. The supplement may also reduce inflammation following a hard workout or race.
Long-term endurance training requires a delicate balance. Running, cycling, and climbing for long periods do amazing things for our cardiovascular health, but can also make us susceptible to respiratory infections. Vitamin C has been proven effective for helping to prevent such conditions.
Whey protein is an excellent source of the amino acid leucine, which is essential for muscle repair and growth. Derived from milk, whey protein is commonly found in protein drinks and powders.
If your training load is high, consider taking omega-3 fatty acids. Participants in a 2015 study who trained for 17 hours a week saw improvements in neuromuscular function and were less fatigued after taking a supplement that included 375 mg EPA, 230 mg DPA, and 510 mg DHA, which are all types of omega-3 fatty acids, for three weeks.
Glutathione supplements have been shown to reduce exercise-induced fatigue and to suppress levels of lactic acid, which often causes soreness following exercise. Glutathione is naturally produced in the body, but stress, pollution, aging, and many other factors can deplete it. This antioxidant substance boosts strength and endurance in athletes.
Athletes recovered faster from sprinting and made quicker decisions after drinking high-nitrate beet juice for a week. The findings seem particularly beneficial for players in sports that involve prolonged, intermittent exercise, such as rugby, football, or soccer. Participants drank about 4.7 ounces of beet juice daily and saw improvements of 3.5% in sprint performance and 3 percent in decision-making speed.
Drinking tart cherry juice helps prevent inflammation, oxidative stress, arterial stiffness, and pain after intense physical exercise. One study showed that drinking 12 ounces of a tart cherry juice blend for 8 consecutive days preserved more strength in fatigued muscles after exercise compared to a placebo. When participants, who otherwise never exercised, performed repeated arm exercises, the placebo group's strength was still reduced by 10% after four days, but the tart cherry group's arm strength actually increased by 6%.
By Cameron Hendrix; Originally published in Remedies for Life magazine. Modified by Peach Vitamins staff.