How to Get
the Most From Your Exercise
While through many studies exercising is proven to be
beneficial for our health, unfortunately many people do not get all the
benefits or expected results from their exercise and this may discourage them
from continuing exercise. Any exercise program requires a proper nutritional
support which is shown to substantially
improve the outcome.
Exercise impacts our body's metabolism and with correct
nutrition we are able to increase this impact contributing to gain better
results. Through a process called Catabolism the food is broken down to its
small building blocks which is used by the cells to produce energy (ATP). Every
activity in our body requires energy, for example energy is used for
detoxification, repair, growth, fighting disease, producing enzymes, producing
hormones, and many other activities. The process of using energy to produce new
compounds and molecules is called Anabolism.
A proper nutrition during exercise should provide energy for
the muscle's activities, repair, growth, or maintenance. During exercise our
muscles first obtain their energy from their limited reserves of ATP and other
molecule called Creatine Phosphate, but this source quickly runs out. Then
muscles via aerobic metabolism use Glucose at the presence of oxygen to produce
their required ATP. When there is not enough oxygen supply, muscles via
anaerobic metabolism use Glucose to produce energy and this process results in
production of another compound called Lactic Acid which causes soreness and
pain in the muscles. As the Glucose reserves decrease muscles turn to Fat and
Protein for their source of energy.
The intensity, type of exercise and the group of muscles
involved in an exercise program affect the metabolism and create different
results. For instance, anaerobic exercises involving short but intense muscle
activates like weight lifting cause muscle growth; while, aerobic exercises
involving long term but low level of muscle activities like running, biking,
and swimming result in weight loss,
better respiration and cardiovascular health. Combination of both methods will
help with better muscle mass and weight loss.
One of the common reasons why people stop exercising is
feeling of fatigue and long recovery periods. Providing muscles with energy
during exercise will reduce fatigue and reduce time of recovery. A group of
supplements are proven to effectively be able to support muscle function,
repair, strength, and energy.
N Acetyl L Carnitine is the biologically active form of amino acid L Carnitine
shown to deliver fat to the mitochondria to produce energy. Because of its
essential role in transporting fat to mitochondria to produce energy, Carnitine
is an effective fat burning supplement. Studies
on
L Carnitine L Tartrate reveal that it substantially increases burning
glucose and fat in muscles and promotes better output when taken over 24 weeks
with moderate exercise. Also, studies show that L Carnitine improves muscle
recovery and reduces the muscle stress markers. Researches also suggest that L
Carnitine improves the vascular function, and could be used to prevent risk of
heart disease. L Carnitine is available in different forms, the studies for its
benefits on fat metabolism, muscles, recovery, and vascular health are done
mainly on the L CarnitineL Tartrate
form; while, studies on its benefits for brain used N Acethyl L Carnitine.
Carnosine is made up of two amino acids
including beta-alaniane and histidine
produced by our cells. It is more found in Muscles, Brain, and Heart. Carnosine
in muscles prevents fatigue, and offsets the effects of lactic acid. Carnosine
level of muscles increases during exercise. During exercise muscle cells use
beta-alanine to produce Carnosine, however their ability to do so and the
availability of beta-alanine is limited. Based on studies Carnosine helps to
neutralize the high amount of free radicals produced during exercise, and it
balances the PH of the muscles. Human trial showed improvement in the muscle
power in sprinting concluding that the Carnosine's amount in the muscles could
result in the better performance. In the brain it plays a protective role
against toxins, and it the Heart it helps in regulating the heart beats. Research
on human tissue also suggest Carnosine could provide anti aging benefits as
well.
Mitochondria as energy factories of our cells require
sufficient amount of
Coenzyme Q10 to produce energy. Mitochondria
are damaged by the free radicals and unable to produce CoQ10, causing aging and
age related diseases. Those tissues that require higher energy also have more
number of mitochondria and that means they need more Co Enzyme Q10. Other than
participating in energy production, Co Enzyme Q10 acts as an antioxidant and by neutralizing free radicals it reduces
their damaging effects on the cells.
Protein Supplements are
commonly used providing spectrum of benefits.
High quality of lean Whey Protein
is easily absorbed quickly providing the muscles with amino acids they need to
repair and recover. Among the plant proteins,
pea protein provides higher
amounts of Glutamine, Arginine,and
Branched Chained Amino Acids. According to a human study from Pennington
Biomedical Research Center, calories derived from protein is more stored as
muscle tissue, while the other sources of calorie such as fat and carbohydrate
are stored as fat. This study suggests that protein may have an impact on the body's
fat percentage. And higher muscle mass translates to increase in metabolism.
Amino acids are the building blocks of proteins. Our body is
unable to make Essential Amino Acids ; therefore, they must be sourced from
food and supplements. Research shows Essential Amino Acids Valine, Leucine, and Iso Leucine which are known as
Branched Chain Amino Acids are particularly
important to prevent muscle tissue from
being used for energy production, and to improve muscle performance.
Among the amino acids,
L Glutamine is comparably found in higher
levels in the body; however, it depletes quickly during exercise, after
surgeries, and during sickness such as infections. Studies have shown those
athletes with lower levels of glutamine are more exposed to respiratory
infections, and Glutamine supplementation reduced their respiratory infections
rates. Glutamine also found to prevent muscle damage , and loss of muscles as
source of energy; therefore, it helps with maintaining the muscle mass and
promotes recovery.
Amino Acid
L Argenine is an essential amino acid rich in
nitrogen group. It is important in wound healing, immune function, cell
division, growth hormone production, and it is precursor to Nitric Oxide (NO).
L Argenine dilates the blood vessels promoting better blood supply to the
muscles and reduces the heart over load. Studies show that oral supplementation
with L argenine increased the Growth Hormone production specially when
combined with exercise.
Researchers suggest supplementing with
D ribose will help to keep the
energy (ATP) levels high and reduce recovery time. This is very helpful during
exercises like long distance running, swimming and biking when muscles require
sustained amount of energy to perform. Ribose is used to improve performance
during exercise by supplying energy, it reduces cramp and pain from exercise.
It is also helps to improve symptoms related to Chronic fatigue, Fibromyalgia,
and coronary heart disease.
Amino acid
Creatine, according to many studies
participates in production of ATP by providing Phosphate Group, therefore the
muscles get less tired, and less Lactic Acid is produced. It has shown to be
effective in increasing lean muscle mass and strength. Research suggest that
Creatine is mostly effective in high density exercises, such as weight lifting
or those sports which require high amount of energy in short period of time; while,
there is less evidence to support its benefits for aerobic type of
exercise.Creatine is an osmotically
active molecule and drives water in to the muscles, so at first the weight gain
is due to the water retention, then later due to its effects on muscular
strength and providing better energy, it
helps to carry more weights and that will build muscle mass. Metabolite of the
Creatine is Creatinine which has to be eliminated via kidneys regardless of the
Creatines' types on the market.
Usually recommended
Multivitamins for active lifestyle are
designed to provide assistance filling the nutritional gap necessary to
maintain energy, repair, and prevent deficiencies. Some of the active
multivitamins contain more antioxidants and energy enhancing compounds;
however, they are still only one of the basic parts of a healthier and active
lifestyle and certainly should not be considered as a replacement for other
nutritional requirements and a healthy balanced diet.
Articles
and products featured by Health Palace are collected from a variety of sources
and are provided as a service by Health Palace. These newsletters, while of
potential interest to readers, do not necessarily represent the opinions nor
constitute the advice of Health Palace. Presented materials are only for
information purposes and do not intent to treat, cure, or prevent any disease.
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