How carnitine can help you at the gym and other nutrients to include when you’re working out
-Jan 16, Hannah Hargrave , Fitness -
It’s not just weights, reps and steps you should pay attention to when you’re working out. You can boost your fitness regime by adding some all natural nutrients to your diet too.
In order to workout efficiently, get the best results and be fitter and stronger you need to fuel your body properly.
It doesn’t matter whether you’re easing yourself into gentle exercise or you’re striving for body perfection we could all get more out of physical activity with the right essential nutrients and vitamins.
Not only can the right ones strengthen your bones and muscles but they could prevent injury and help you recover too.
While there are many in the list below you’ve likely heard of one important addition you which could be completely foreign to you is carnitine.
What is carnitine and what can it do?
Carnitine – full name Acetyl-l-carnitine – is a naturally produced amino acid in our bodies. Athletes and professional bodybuilders commonly use it when training, because it’s been shown to boost endurance.
It also speeds up fat burning and kickstarts your metabolism, which is why it’s also popular with people wanting to lose weight.
In addition it assists in preventing muscle loss which can happen in old age or with illness.
The best time to take carnitine is post workout, but you can also take it throughout the day with your meals – especially if they’re high protein and high in healthy carbohydrates.
Good sources of carnitine are: Red meat, chicken breast, cod, whole milk, asparagus, cheddar cheese, ice cream, whole wheat bread.
Other nutrients to enhance the efficiency of your workout
Broken bones and fractures are debilitating and can take an age to heal. To prevent this you need strong bones and since bone density decreases as you age you want to ensure you’re getting plenty of vitamin D.
When you don’t get enough vitamin D your body can start taking calcium from your bones and weakening them in the process.
Good sources of vitamin D: Salmon, liver, cod liver oil, canned tuna. It’s also available in Lumity’s Morning and Night supplements.
Your muscles need oxygen delivered to them to make sure they stay strong, but so that they can also recover quickly between your workout sets or aerobic sprints.
Iron plays a major role in transporting O2 to your cells and removing carbon dioxide too, so it’s imperative you’re getting enough.
Good sources of iron: Dark leafy greens, beans, lentils, red meat.
Vitamin E isn’t just great for your hair, skin and nails it’s also a powerhouse for your workouts. It helps blood flow so that red blood cells can get to the muscles during cardio and strength training.
Vitamin E also aids tissue recovery so you don’t have to wait so long between workouts. If you suffer from arthritis or cramps which are hindering you’re workouts, vitamin E can also help.
Good sources of vitamin E: Almonds, avocado, sunflower seeds, kiwi fruit, broccoli.
Injury isn’t just a fitness fanatic’s worst nightmare, it can be a disaster for anyone, especially if you’re active. Pulled muscles and tendons are common place, but more vitamin C in your diet could reduce the chances of these types of injury and ensure you can continue to lift and move at the rate you want to.
Vitamin C maintains the connective tissues and reduces the production of the stress cortisol too, so your waistline will also thank you.
Good sources of vitamin C: Peppers, broccoli, strawberries, kiwi fruit, citrus fruits
Coenzyme Q10 sounds more like the headquarters of spy agency than a powerful antioxidant and anti-inflammatory. While it’s present in the body naturally it’s levels decline from our mid twenties. Coenzyme Q10 produces energy within cells, so it’s easy to see why it would help deliver an efficient and energetic workout.
It offers greater endurance and can increase the ability to lose body fat.
Good sources of coenzyme Q10: Red meats, vegetable oil, nuts and seeds, salmon, broccoli
Omega 3 Fatty Acids
Your joints can get put under a lot of pressure and strain when you work out, especially when running or weight lifting is your thing. Omega 3 fatty acids keep your joints well lubricated and not only reduce inflammation but can also help you recover quicker from any strains.
Omega 3 is also great for give your body a boost of energy so you can keep going for longer.
Good sources of omega 3 fatty acids: Salmon, tuna, mackerel, flax seeds, walnuts
Lumity’s Morning and Night Supplements and the new men’s formula too contain many of the ingredients above. Take them twice daily alongside a healthy diet and exercise to nourish your body from the inside out.