It’s the perfect time of year to get back into your exercise routines; the days are warming up, but the sun still has a way to go before it reaches its summer strength and slowly but surely, the desire to stay tucked warmly in bed is being replaced by an urge to get back out there and get moving!
Regular exercise is one of the best things you can do to look after your health—it helps with weight management, strengthens muscles and bones, reduces stress, helps to manage fatigue, is critical for our mental health … the list goes on! And while we encourage everyone to prioritise finding forms of movement that they enjoy, it’s important, particularly for those amongst us who exercise very frequently or intensively, that our dietary and nutritional habits support our physical activity.
Your need for specific nutrition strategies will depend on the level of exercise you do, as well as your ambitions. By this, we mean that if you enjoy a leisurely walk, or visit the gym 2-3 times a week, a healthy, balanced diet of fruit, vegetables, wholegrains, and lean protein, should be sufficient to support you. An elite athlete, however, will have different nutritional needs. As Desbrow, Slater and Cox outline:
A reciprocal relationship exists between nutrition and intense sports participation: frequent participation in sport can create unique nutritional requirements, while attention to the unique nutritional goals of sportspeople can enhance training and promote optimal competition performances.
Below is a list of exercise-focused nutritional aids and supplements you might like to incorporate into your activity and dietary regimes.
Protein
Protein is a large, complex molecule in the body, responsible for growing and repairing cells, and regulating the body’s tissues and organs. It is a critical element of any diet, but if you’re engaged in endurance or strength training, or trying to build muscle mass, it is even more important. As a result, we all need different amounts of it. You can calculate your average nutritional needs here.
Most people get sufficient amounts of protein through their diets, from lean meats and poultry, fish, eggs, tofu, nuts, seeds, and dairy products such as milk, yogurt and cheese. However, if you’re exercising intensively or find it difficult to get enough protein through your diet (for instance, because you are vegan or vegetarian), you might find it beneficial to add a protein supplement to your meals. Supplementation should also be discussed with a healthcare professional, such as an Accredited Sports Dietitian.
Why not try adding a scoop of Thriving Protein from Nutra Organics to your smoothies, porridge, or baked goods like muffins and slices for an extra dose of some creamy, vanilla-flavoured, plant-based protein? Alternatively, for a more neutral flavour, you might prefer Amazonia’s organic Raw Protein, made from pea and brown rice proteins. At WholeLife we stock an extensive range of proteins to suit all flavour preferences and dietary requirements. Browse the whole range here.
Electrolytes
When we exercise, we sweat. And when we sweat, we lose the precious fluids that keep us hydrated and prevent cramps, heatstroke, exhaustion, digestive complaints, headaches, and more. So it’s critical to rehydrate after exercise.
We also lose electrolytes in our sweat. These are contained in nearly every cell in our body and have natural positive or negative electrical charges which help us regulate chemical reactions and nerve and muscle function, rebuild damaged tissue, and balance blood acidity and blood pressure.
To replenish our electrolyte stores after exercise, water will often suffice. Most guides recommend the consumption of about one and a half times the amount of fluid you lost while exercising, in the 2-4 hour period after you’ve completed your exercise. For instance, if you lost 1kg, it’s advisable to rehydrate with 1.5 litres of water in the following few hours.
To optimise and quicken rehydration, you might consider adding an electrolyte mix to your water. Some options you could try include Pure Sports Nutrition’s Raspberry Electrolyte Hydration, Musashi’s Watermelon Electrolytes, or Hydralyte’s Orange Electrolyte Powder Sachets.
Magnesium
Health coach, Casey Seidenberg, claims that, “There’s no magic bullet for fitness, but magnesium comes close.” This nutrient, she says, helps with energy, muscle strength, flexibility, sleep, and stress management—all crucial elements of successful, healthy sporting performance. Without it we can experience muscle cramps, tightness, and pain, as well as a range of other detrimental health impacts that range in severity, from fatigue, headache and nausea, to high blood pressure, heart disease, osteoporosis, stroke, and Type 2 diabetes.
Foods high in magnesium include leafy green veggies, bananas, avocados, seeds (linseed, pepitas), nuts (almonds, cashews) and brown rice. Still not getting enough magnesium into your system? Supplement your intake with Blackmores Super Magnesium Plus Tablets, or Pillar’s Triple Magnesium Professional Recovery Powder.
Vitamins for joint health
While exercise is important, some forms of it can take a toll on the health of our joints. In particular, high-intensity training, running, and sports such as football, netball and basketball, can put extra pressure on our joints and may increase our risks of osteoporosis, arthritis, or injuries. Exercise that strengthens muscles while going easy on our joints—like walking, swimming, or bike-riding—is ideal. However, specific vitamins may help you to protect joint health.
Vitamin C fights inflammation and also stimulates the production of collagen and proteoglycan—both of which are critical for the cartilage between our joints. You could try Swisse’s Ultiboost Vitamin C Plus Manuka Honey, or the Vitamin C + Zinc Immune Training Advantage Tablets from Pillar.
Vitamin D helps your bones to absorb calcium and therefore, is crucial in supporting the health of our bones. In addition, it supports muscle movement, nerve communication, and inflammation. Vitamin D can be found in fatty fish (like salmon and tuna), and eggs, but if you’re not getting enough in your diet you might consider supplementing your intake with Lipo-Sachets Vitamin D Sachets, Blackmores’ Vitamin D3 1000IU Capsules, or, for a plant-based option, Vital’s Plant Based Vitamin D Vegecaps.
Vitamin K is also important for minimising joint pain and strain and with sufficient amounts of it, you’ll be better equipped to avoid injury and optimise your training. To supplement, you might try the combination formula of Vitamin K2 and D3 from Nature’s Way.
Optimising your sports or exercise regimes depends on your personal physical health, as well as your diet, the intensity of your workouts, and your goals. As a result, you should always consult a health professional to ensure you’re using supplements that are most appropriate for you.
The pharmacists at your local WholeLife Pharmacy and Healthfoods are always happy to help you find products that are right for you; be sure to ask them for assistance and guidance, and always read product labels and follow directions for use.
References
Cleveland Clinic (2021) Electrolytes, Cleveland Clinic. <https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes#:~:text=What%20do%20electrolytes%20do%3F,inside%20and%20outside%20of%20cells>.
Connor E (2020) ‘The Relationship Between Vitamin D and Arthritis’, Healthline, <https://www.healthline.com/health/arthritis-vitamin-d#prevention>.
Desbrow B, Slater G and Cox G.R. (2020) ‘Sports nutrition for the recreational athlete’, Australian Journal of General Practice, 49(1-2). <https://www1.racgp.org.au/ajgp/2020/january-february/sports-nutrition-for-the-recreational-athlete>.
Healthdirect Australia (2021) ‘Magnesium and your health’, Healthdirect Australia. <https://www.healthdirect.gov.au/magnesium>.
