Dietary Supplements That Work

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For help maximizing your body’s physical potential, try these simple, healthful supplements to a balanced diet. From two-time Olympic Gold Medalist swimmer Megan Quann Kendrick, author of Get Wet, Get Fit: The Complete Guide to Getting a Swimmer’s Body

With a proper diet, the average active individual does not necessarily need any dietary supplementation. That said, there are a few simple, healthful things that can be added to your nutritional program to enhance your well-being. Many times people forget the meaning behind the word “supplement.” Please keep in mind that the products mentioned below will be of little good if not accompanied by an adequate intake of quality foods.

Coenzyme Q-10, more commonly called CoQ10, is a powerful antioxidant that helps eliminate free radicals from the body. This supplement has also been shown to help improve cardiovascular function and reduce blood pressure, and it plays a key role in energy production in the body as well.

EPA/Ill (licosaheiaenoic Acid and Eicosapentaenoic Acid)
This supplement and its long-form name is a fancy way to say fish oil, essential omega-3 fatty acids. The benefits of this supplement are numerous, and they include improved brain function, improved cardiovascular function, enhanced lipid profile, and improved body composition as the fatty acids promote the shedding of body fat stores.

As more of the world’s waterways become polluted, there are reports coming to light that show high levels of mercury in the supply of fish humans consume. While the amount of fish that most people
eat isn’t enough to worry about, by supplementing your diet with pill-form fish oil you’re reducing one worry while taking advantage of all the available benefits.

Vitamin C
There is some research to suggest that active individuals may have low levels of vitamin C in their bodies. The International Journal of Sport Nutrition and Exercise Metabolism published a study in 2006 showing that vitamin C supplementation can increase fat oxidation during submaximal aerobic exercise, as well as help “reduce muscle soreness, damage, function and oxidative stress due to eccentric exercise.”

As a suggestion, taking 500 mg each day of this vitamin could be beneficial to your health and exercise performance.

Amino Acids
The International Journal of Sport Nutrition and Exercise Metabolism published another study, this one in December 2006, on the use of amino acids and their effect on muscle soreness. They found that when consumed thirty minutes prior to and immediately after exercise, muscle
soreness was considerably lower than in the placebo group of their test. One serving before and after exercise is recommended.

For years there has been a great deal of misinformation surrounding this product, which is actually naturally occurring in the body. It is not a steroid — it is an amino acid — and it has never been proven dangerous to otherwise healthy adults. In fact, creatine has been proven safe throughout thousands of studies and has been proven to promote increases in lean body mass, positive body composition, muscular strength and even brain function — 2 to 5 grams a day is sufficient.

Megan Quann Jendrick, author of Get Wet Get Fit: The Complete Guide to Getting a Swimmer’s Body (Copyright © 2008 by Megan Jendrick and Nathan Jendrick), won two gold medals in the 2000 Olympics and is a longtime member of the U.S. National swim team. She has won ten titles and ten U.S. Open titles, and set twenty-six American records.

Nathan Jendrick, her husband, is an amateur bodybuilder, competitive swimmer, personal trainer, and freelance writer. A frequent contributor to and creator and host of the Deck Pass radio show, he is the author of Dunks, Doubles, Doping: How Steroids Are Killing American Athletics.




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