Pre & post workout supplements

Exercise is important in maintaining and improving our overall health, but it can take a toll on the body. Fuelling yourself with good nutrition, preparing properly, and allowing sufficient recovery are all important in maximising your workout. Certain nutritional supplements can also help, both prior to and after your exercise.

Pre-workout

Before starting your workout, remember to warm up properly; a simple 10 minute walk or jog is sufficient. Also ensure that you stretch effectively to minimise the risk of injuries such as muscle strains and pulls.

Try not to exercise too soon after a large meal, as this can cause discomfort. Similarly, exercising on an empty stomach may not be too beneficial, as it can cause dizziness and lightheadedness. A small healthy snack just before working out can offer some energy without causing discomfort.

• Energy: Some supplements can provide an additional burst of energy that is useful for maximising your workout in terms of performance. B vitamins are particularly important when exercising, as they play an essential role in releasing energy from food.

• Protecting against injury: Joint injuries are common when exercising, particularly during high intensity activities. Hyaluronic acid is known as the ‘goo’ molecule, and is found in the body’s connective tissues and joint fluids. Many people choose to supplement with hyaluronic acid to help lubricate the joints and to act as a ‘shock absorber’, cushioning the bones during exercise.

Post-workout

During your exercise, hydration is important as water is lost through sweat. Remember to drink plenty of water both during and after your workout, to replenish your stores.

In order to prevent stiffness and pain, it is vital to cool down at the end of your work out, again with a light walk or jog, and stretching of the muscles.

• Treating strained muscles: MSM is a natural form of sulphur that occurs in the body, and is important in the formation of muscles and healthy cells. In addition, it holds anti-inflammatory properties and MSM sup plementsare therefore popular with athletes. It is thought that MSM can help to ease muscle cramps and pain, and reduce muscle recovery time.

• Replacing lost nutrients: Intense exercise can interrupt the immune system and reduce the production of white blood cells. Taking a vitamin C supplement can help to boost the immune system, and help with the building of joint tissue. Vitamin C is also important for body’s absorption of minerals such as iron, a nutrient which many athletes find that they are low in, especially women.