As athletes when you are in training mode and following a HIIT (high intensity interval training) program your body changes in more ways than you realize. Here are some tips to help you workout longer and give your body everything it needs to maintain its optimal health as an athlete.
- Eat more calories. Your body will continue to burn calories when training and post workout when reaching the anaerobic zone when the EPOC effect begins.
- Hydrate! Hydrate! Hydrate! you need more than typical hydration. Your body has just depleted itself of water and electrolytes
- Increase your salt intake. You lose through perspiration. You need to replace it to ensure proper optimal health.
- Nutritional Supplements: When you push your body beyond it’s natural limits, it is really tough to get all the the nutrients, vitamins and minerals you need from regular healthy foods.
When it comes down to supplements there are literally hundreds of thousands on the market. I use a mix of Beachbody programs, HIIT programs, running and others. Over the past couple of month I began using the Beachbody Performance Line of supplements…not just because I am a Beachbody Coach, but because after suffering from Fibromyalgia pain for seventeen years I finally found something that makes me feel good!
These are some suggestions take from Denise Faye, Nutritional Expert at Team Beachbody for athletes on how to use the Performance Line.
The goal of this lemon-flavored pre-workout mix is to improve performance, increase focus, and delay muscle fatigue. It does this with three key ingredients.Low dose caffeine from green tea. Research indicates caffeine works via the central nervous system, delivering signals to your brain that energize you both mentally and physically. The current thinking is that low dose caffeine is every bit as effective as high dose—without the jitters.Beta-alanine. This amino acid is a precursor to carnosine, a substance in your muscles that reduces fatigue by shielding against acid build up. One side effect of beta-alanine can be a slight tingling in the face or extremities—a feeling I’ve come to love because it tells me the stuff is working.This anti-inflammatory phytonutrient is believed to increase the production of mitochondria, the “batteries” that make cells work. It’s also what gives Energize its disco-yellow color.
This citrus-flavored supplement is intended to be used during workouts to keep you well, hydrated. It also replenishes electrolytes. It does this by capitalizing on a fancy concept called osmosis.Long story short, liquids containing fewer particles (ex. sugar, for example) will pass through a permeable membrane (ex. your stomach lining, for example) into a liquid with more particles in an effort to create a particle equilibrium between the two areas.Many sports drinks contain a lot of sugar in an effort to both hydrate and fuel the body. The problem with this is that they’re hypertonic—meaning they contain more particles than blood—so they don’t absorb well. The result is they slosh around in the stomach, and any athlete who’s ever experienced “gastrointestinal discomfort” after chugging a bottled sports drink knows what I’m talking about.Hydrate contains fewer particles—meaning they’re hypotonic—so it is absorbed by the bloodstream faster. The results is you hydrate more effectively and maintain a better electrolyte balance. This is especially important to athletes, considering that even slight dehydration can have a huge impact on performance.
While carbs can play an important role in exercise recovery, the current thinking pinpoints protein—about 20 grams of high-quality protein—should really be the focus. Right after you work out, your muscles go into serious rebuilding mode. By consuming protein within 30 minutes of working out, you give your body the building blocks it needs to do this effectively.Recover is a chocolaty post-workout drink that does this with a propriety blend of fast-absorbing whey protein, medium-absorbing pea protein, and slow-absorbing casein protein to assure you have protein on hand for the entire process. Within the blend you’ll also find an optimal combination of branched chain amino acids (BCAAs), amino acids that are especially useful for building muscle.It also contains pomegranate extract, which contains ellagitannins, powerful anti-inflammatory polyphenols shown to be highly effective for recovery from exercise.
Sleep is when all of your body’s natural recovery processes ramps up. To take full advantage, this pre-bedtime, vanilla supplement contains micellar casein protein. (Micellar means it’s especially pure.) Casein is especially useful during sleep because its slow absorbing nature means it will keep muscle synthesis going strong during most of the process. One recent study showed casein before bed increased amino acid activity for seven and a half hours. Recharge also contains BCAAs as well as tart cherry extract, a natural anti-inflammatory substance packed with phytonutrients known as anthocyanins that have also been shown to mitigate exercise-induced muscle damage. Tart cherry also contains melatonin, a hormone that can improve sleep quality.The reason for the various anti-inflammatories in the line is to attack inflammation as many ways as possible. “As an athlete, where inflammation is exercise-induced, what can the effect of nutrition do?” Dr. Alamdari pondered. “We are really trying to tackle whole body exercise-induced inflammation, taking multiple pathways.”
Rounding out the Beachbody Performance Line is a proven, safe creatine supplement. When you push your workout so hard that your muscles run out of oxygen, your body relies on phosphocreatine to generate adenosine triphosphate (ATP), the substance your body uses for energy. Supplementing creatine means you get a little more ATP, which means you can hammer out another rep or two.There are several forms of creatine and every so often “the next big thing” comes out, but it never lives up to the hype. Beachbody Performance is creatine monohydrate, the most proven form around. It’s also sourced from Germany, a country known for the purity of its creatine.If you’re supplement savvy, you know why it’s important to use “safe” as an adjective when discussing creatine, a substance steeped in misinformation. To counter stigma like this—and to give a clear, direct message that the entire Beachbody Performance Line is safe and legal, we’ve taken the extra step to have them NSF Certified for Sport, a program recognized by organizations ranging from the NFL to the PGA. ” There has been news recently on banned substances found in some sports supplements,” explained Michael Wilson, Beachbody’s Executive Vice President of R&D (and fellow cyclist), “We certified our Beachbody Product Line to give our customers the added assurance, whether they’re weekend warriors or professional athletes, that the advantage we’re giving them is safe and complies with the highest level of requirements in professional and amateur sports.”