For GuavaPass members, and people who are constantly moving from yoga class to spin class to strength building sessions, providing your body with the right supplements is essential for maintaining lean muscle mass and a low body fat percentage, all while maintaining high brain function, healthy joints and proper circulation.
Although your vitamin choice will differ from person to person, depending on your body composition goals and daily activities, there are a few staple vitamins that you should be taking every day without fail. Here is your cheat sheet to Vitamins in 2018. Mix and match your goals for whichever applies to you the best!
If you want to build muscle…Take Glutamine
In addition to a high protein diet, adequate sleep and weighted workouts, Glutamine is a key supplement to help you lay down lean muscle mass, and fast. Glutamine an amino acid found naturally in the body, and is an important energy source for cells. Most of the Glutamine in your body is found in your muscles, but during intensive exercise, this level tends to fall.
Taking a Glutamine supplement (either through a tablet, or powder form) before or after your workout reduces the breakdown of muscles during your workout, and stimulates new growth, providing the pure amino acid rather than your body taking from your current muscle mass.
If your muscles are sore…Take Magnesium
If you’ve ever complained about soreness to your trainer, you’ve probably told to take Magnesium time and time again. But why? Delayed Onset Muscle Soreness (DOMS) is widely known as ‘the day after leg day’, and is the combination of tiny muscle tears, lactic acid build up and swelling in the muscles post workout. It sounds a lot worse than it is, but basically, this is why it hurts to stand up, sit down or cough the next day.
Magnesium helps by regulating muscle contractions (pains, cramps, and spasms) and improves the transport of muscle repairing compounds, like calcium and potassium, to muscle tissue. It helps you recover faster, soothes sore muscles and improves your muscle endurance so you can workout harder the following session, and with fewer rest days in between.
You can take Magnesium through tablet form after your workout, or before bed. You can also purchase Magnesium through a spray or topical form.
If you want to improve brain function… Take Fish Oil
Omega-3 fatty acids are an essential supplement for your body, meaning your body cannot naturally produce this; it has to be consumed, as seeing as the general population isn’t eating enough (good) fatty foods like fresh fish, nuts, seeds and (healthy) oils, supplementing it is becoming more and more important. Fish Oil supplements are made up of two types of fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
As your brain is made up of 60% fat, its efficiency and effectiveness rely on this compound being abundant throughout the brain and the entire body. Scientifically speaking, EPA and DHA support the synaptic plasticity and the expression of performance related molecules in the brain. Meaning, this supplement is an essential part of memory recall, concentration, and problem-solving processes. Clinical studies have also found fish oil supplements can improve cases of depression, anxiety, and other mental disorders.
Purchase Fish Oil Supplements here
If you want to sleep better… Take Vitamin B
You might have thought Melatonin is the supplement to take, but recently it’s supplementation has caused a negative long-term effect on users’ sleeping patterns. We’ll go into this in more detail.
Vitamin B is found in a variety of foods including whole grains, eggs, nuts, leafy vegetables and a number of citrus fruits. But although you can find Vitamin B in almost every meal you’ve consumed today, the common problem is the quantity – all of these foods only hold minimal amounts of B3, B5, B6, B9 and/or B12. Giving your body and brain higher amounts of Vitamin B can improve your sleep in an interesting way. It helps regulate your body’s level of a certain amino acid called tryptophan, the precursor to sleep hormones melatonin and serotonin.
Melatonin supplementation has come into some speculation, with a number of clinical trials showing the overuse of melatonin adversely affecting the body’s ability to naturally produce it, making it harder over time for you to fall asleep without taking a dose. Vitamin B is a safe and sustainable alternative as it encourages the process but doesn’t limit the body’s normal functioning of natural hormones.