People who jog on a regular basis have greater nutritional requirements than those who don’t. Post workout supplements can therefore come in very handy for joggers as they aid in the recovery process, enhance their performance and boost their energy levels. The more intense the jogging, the greater the needs to have more nutrients in the diet. Any exercise that involves a long period of physical exertion demands more from the body and it is always good to supplement this supply of nutrients. There are a lot of nutrients that are lost in the sweat when one is jogging – such as sodium, potassium and magnesium.
Jogging will also cause wear and tear of the muscles thus ending in tissue breakdown. The right nutrients should therefore be taken in order to repair the tissue after the workout process. These also aid in reducing the soreness in the muscles. They should therefore be taken within one hour after the jogging. Most nutrients may be found in the diet but not all them can be consumed in the diet at once. This is where the supplements come in handy. The post workout supplements are a crucial element in determining how fast the body will recover, gain from and adapt to the exercise. Recharging the body in the right way an hour after exercise increases the ability of one to recover.
The list below serves as a good starting point for post workout supplements and shows how each of them are important for the body. The list is a good place to start on the road to fitness.
1. Vitamin C
When one takes part in an intense physical activity, the body will require a higher amount of oxygen. Processing this extra oxygen places a strain on the muscle cells causing stress. The stress leads to creation of harmful free radicals. Some joggers adapt to this naturally but for others, there is the need to have antioxidant supplements, of which vitamin C is a good example. The anti-oxidants combat the free radicals released during the workout and help to keep the muscles growing. Vitamin C also provides a boost to the immune system.
Small amounts of this mineral can go a long way. Zinc usually works with the enzymes in the body. These enzymes take part in energy metabolism. A lot of energy is lost during the exercise and it is therefore important that the energy levels are built up after the workout. Zinc is also important for the maintenance of a healthy immune system.
3. Whey Protein
This is one of the best choices of protein. It helps one to maintain their protein mass and it is also absorbed more easily than other proteins. Joggers require more proteins in their diet as compared to non-joggers. Whey protein provides the required proteins in addition to supplying the body with branched amino acids which come in handy in muscle recovery after working out.
Magnesium plays a very important role in endurance performance. It assists with muscle contraction and supply of energy to the body. Jogging which is an endurance activity, can deplete the supply of magnesium in the body hence the need to supplement. There are also some other health benefits of magnesium such as supporting the cardiovascular health, strengthening bones and muscles and the nervous system.
Physical stress which is encountered while jogging can deplete the body’s supply of glutamine therefore making it necessary to supplement. Being an amino acid, l-glutamine helps to fuel the muscles and reduces muscle soreness during the exercise. Additionally, it provides support to the immune system which can be burdened by the jogging.
6. Fish Oil
Omega-3 acids are essential fatty acids which are very good for the body. Fish is one great source for these though most people do not eat enough of these in order to gain the health benefits they provide. The omega-3 acids are also very important to joggers as they assist in the dilation of the blood vessels. This helps to improve the flow of blood in the body thus slowing more nutrients to reach the body and muscle cells much faster. The body is therefore able to operate more efficiently. In addition, they also support the health of the brain and the cardiovascular system which is great for joggers.
7. Chondroitin sulfate
This is a substance which is usually found naturally in cartilage. It is a good supplement to protect the cartilage from deterioration and acts as an anti-inflammatory to help relieve knee pain.
This is usually prescribed from joggers with knee injuries. Naturally found in lobsters, crabs and shrimp shells, and the substance helps build up the cartilage between the joints. Glucosamine supplements help to repair the damaged cartilage which is usually common with runners. It also improves the flexibility in the knees.
This plays a huge role in the nervous system and communication. Low levels of Choline may lead to decreased muscle performance, damage to the muscles and general body fatigue. People who exercise for long period of time are prone to Choline deficiency. Choline supplements should therefore be taken in order to rejuvenate this.
Iron is important especially for female joggers as it assists in the supply and circulation of oxygen in the body. Iron deficiency may result in anemia which is not healthy for the body. Iron supplements should therefore be taken in cases of intense training in order to boost the level in the body and avoid the deficiency diseases. It is also important to note that the amount of iron should be just right and not too much as having too much iron in the body brings its own health problems.
In conclusion, the above list of supplements to take after jogging should get you started to a healthier lifestyle and get you fit. It is good to have the right amount of supplements in order to avoid overloading the vitamins and minerals that are in the body. One should also consult their doctor before going ahead with the regimen in order to determine their safety.