What you should be taking but probably aren’t!
Written by Nichole DeHart
There are a few things that I have recently added into my diet to help give me more energy and help me recover faster. During Games Season, our training volume has increased, so I am constantly looking for ways to improve my recovery and reach my body’s full potential. I have recently added two new items to my diet and have seen a huge improvement in not only my recovery but also my performance! I am really excited about the results that I have seen in my recovery so I want to share them with the community. I strongly suggest adding in these two items if you don’t use them already.
GREENS FIRST
What is it?
It is a nutrient rich powder that packs in vegetables and fruits. Greens First provides naturally occurring and easily absorbed vitamins, minerals and macronutrients. Check out the nutrition facts to see how nutritionally packed a serving size is: http://www.greensfirst.com/gf_content2_2011.asp?node=324
Why would you take that?
I realized that my body was probably in an acidic state. I eat a ton of vegetables but my training volume is pretty heavy and I tend to be on the stressful side, lending me to be more acidic. Greens First has helped bring me back to a normal alkaline state and I have felt a huge difference! I have experienced way more energy and mental clarity!
Why would I want to be more alkaline?
Our body has a natural acid/alkaline balance. However, due to our lifestyle, we can often mess up our normal PH balance. If we have a healthy PH balance, then we are less likely to suffer from chronic disease. If our body is too acidic, then it will exhibit symptoms like fatigue, skin outbreak, IBS, etc. Being alkalized helps boost energy and your immune system. This is really important to me, especially during this time of year where I don’t want to be wiped out by some nasty virus going around the gym. An acidic body promotes growth of bad bacteria, yeast and fungi and can make you prone to getting infections. When your body is too acidic, oxygen levels are lowered and cellular metabolism stops, which can lead to the growth of cancer cells. So in other words, being too acidic is not conducive to being healthy. Being alkaline can eliminate all these symptoms as well as improve your digestion, reduce inflammation and give you more energy.
I strongly recommend ordering a container of Greens First and making it a daily habit to have. You can order Greens First online (http://www.greensfirst.com/gf_content2_2011.asp?node=15) or you can purchase it at the gym.
The second item that I have added into my diet is Magnesium.
What is it?
It is the fourth most abundant mineral in the body. It is involved in hundreds of reactions in the body that range from ATP production to protein synthesis (kind of important!). Magnesium also helps with recovery and strength gains. If you are deficient in magnesium, then the body will have a hard time building muscle and restoring tissue. For the majority of us, this is not good! No one wants to be squatting less then their body’s full potential!
How do I know if I need to take magnesium?
Fatigue, constipation and insulin sensitivity are dead give aways that you are probably deficient in Magnesium. Magnesium is also critical for sleep quality and stress management (two things that I desperately need to work on).
Where and how can I take magnesium?
You can get magnesium by eating fish that have a ton of Omega-3’s. You can also supplement the mineral. I have started to take Pure Pharma Mineral M3 and have noticed a big difference in my sleep and recovery. I have a way more restful nights sleep now that I take magnesium, which has indirectly helped me manage my stress levels. I have also noticed a big difference in my recovery. I am getting up in age (I turned 27 this year -gasp-) and can definitely tell a difference in the way my body handles an increase in training volume. The addition of magnesium in my diet has made a big difference to my overall recovery.
You can purchase the Pure Pharma Mineral M3 online (http://shop.purepharma.com/us/purepharma-m3-us.html).
If you aren’t supplementing with these items then I definitely recommend adding them into your diet. Note your improvement in energy, sleep quality and recovery!
Sources:
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1554/Tip-431-Take-Magnesium-To-Improve-Body-Composition-Don-t-Let-A-Deficiency-Keep-You-From-Reaching-Your-Goals.aspx
http://www.livestrong.com/article/444199-what-are-the-benefits-of-alkaline-in-the-body/
View Comments
Do you take the M3 right before bed?
Thanks!
This is an interesting article. But, at the same time, I'm always highly skeptical of supplements. I require any supplement I take to pass two questions: 1) Can I get this (macro/micro nutrient) from my diet? 2) Can I EASILY get this nutrient in the right quantity, quality, and timing from my diet?
The answer to the first of these questions should be the same for everyone--yes. The answer to the second will vary by person primarily due to your lifestyle. The only supplements that meet this test for me are probiotics and protein supplements.
Looking at the greens first website, the product is made by juicing the veggies and air drying the pulp. If you think this is a critical supplement for the veggie content, it would be reasonable to ask yourself if you would rather buy a juicer and juice your own fruits/veggies. The cost savings and the increase in product freshness would be worth it to me; but, again, this will differ by person.
If you think the value of the product is for alkalinity, I think it would be reasonable to ask yourself if you would rather eat highly alkaline food. For example, a handful of raisins (or figs, or spinach) eaten post-WOD. All of these are highly alkaline foods; and, taken post-WOD (when your body is most acidic), would likely adequately replace the supplement. Again, you'd have to ask yourself--is it easier for me to bring a box of raisins or a supplement bottle post-WOD? This answer will differ by person.
The last point I'd make regarding supplements is that the medical research is highly ambivalent and/or skeptical on them. Pro-supplement fans will argue this is due to three things: 1) recency--most supplements haven't been on the market that long and haven't been studied that intensively. 2) the way medical tests are done--they test "end states" (think heart morbidity or large mineral deficiency). Most athletes take supplements because "they make me feel good," which is not something that the medical community is really capable of testing scientifically. 3) Differences in quality between products. I won't go into this last point; but, lets just say it's probably not accurate.
Thanks again for the article! I'd ask any athlete considering these supplements to consider these points as well.
I added the Magnesium a few months back and have definitely seen improved recovery and have continued to PR - even at my sub-masters age of 34 :)