GYM DRAIN AND SUPPLEMENTS
Working out means that you need fuel in the form of nutrients and food and we spoke to a certified elite personal trainer Tomasz Zielinski from Ecstatic Training about supplements.
There are numerous studies showing the positive effects of certain vitamins and minerals on the skin but we do need a good diet. Supplements are an excellent means of boosting the nutrient delivery to your cells and a way of ensuring that your body gets what it needs on a daily basis. The aim of supplementation is optimum nutrition delivery and optimum cellular function. Supplements are not meant to replace food or give you 100% of your RDA.
Firstly, too many vitamins or minerals can be bad. We shouldn’t overload on vitamins and minerals because doing so can have hazardous consequences. Water-soluble vitamins (C & B vitamins) are generally excreted in the urine if taken in excess. Fat-soluble vitamins (A, D, E & K) are stored in the liver and can cause poisoning if taken in excess. Supplementation should be about filling in the gaps that your diet leaves, or boosting your levels up to the daily recommended intake, not taking more than is required.
Supplements – Who Should take them and the benefits:
Vitamin C – Smokers, low citrus fruit intake, restricted diet collagen, anti oxidant, wound healing, skin health, wellbeing
Vitamin D – Everyone in UK advised to take 10 mcg in winter months(adult dose). Children take less. Bone density, prevents rickets & osteomalacia/porosis, muscle health, strong teeth
Vitamin B – Vegans, vegetarians, low calorie/restricted diet & low dairy Multi-functioning, helps in virtually every cellular function, skin health, energy
Iron – Women with heavy menses Production of haemoglobin, prevents anaemia
Calcium – Low dairy, restricted diet Vital for healthy bones
Omega 3 -Take if you don’t eat oily fish at least 2 x per week Vital for healthy brain, heart, joints & skin
Magnesium – High alcohol, high caffeine/fizzy drinks, stress/anxiety, PMS, peri-menopause, over 55 Co-factor in over 300 cellular processes
Zinc – Restricted diets, over 55 Co-factor in over 300 cellular processes, skin health
Folic acid – Pregnancy, restricted diets Cell division & growth, prevents anaemia, brain & energy
Glutathione – Restricted diets A master Antioxidant, health, anti-ageing, detoxifies, protective
Doctors advise that If you think you might be deficient in any way then the best place to start is a trip to see your Gp.