In today’s digest we bring you articles on What You Should Look for When Choosing a Multivitamin, How to Optimize Your Iron Levels-Besides Just Eating Red Meat, Best Leg Exercises for Stronger Glutes, Quads, More and 3 Incredibly Powerful Healthy Fats That Will Strengthen Your Health and Help You Eliminate Excess Fat – Fitness and Power. Hope you enjoy them…
What You Should Look for When Choosing a Multivitamin
The first five letters of the alphabet all have a vitamin equivalent.When considering a multi, you want to make sure you have plenty of all these, but you also want a broad range of minerals, which are easily lost during intense workouts. Here, we give you a rundown on the importance of these vitamins and […]
The first five letters of the alphabet all have a vitamin equivalent.When considering a multi, you want to make sure you have plenty of all these, but you also want a broad range of minerals, which are easily lost during intense workouts. Here, we give you a rundown on the importance of these vitamins and compare seven popular formulas, each of which has unique advantages. We’ve also listed the amount of key vitamins each formula contains.
Vitamins and Daily Values
Many vitamins and minerals have a Daily Value (DV) assigned to them, which refers to the bare minimum amount to take. Hard-training athletes may need several times more than 100% of the DV for optimal health, performance, and growth.
Vitamin A: DV 5,000 IU
Vitamin A has anti- oxidant properties (it destroys free radicals created by intense exercise). The beta carotene form also supports metabolism.
Vitamin C: DV 60mg
Also known as ascorbic acid, this vitamin is among the most potent of the an- tioxidants, promoting faster recovery and better growth. Recent research shows that vitamin C supports more intense training by reducing heart rate, thereby also reducing the perception of fatigue and exertion.
Vitamin D: DV 400 IU
Recent research shows that vitamin D not only plays a role in increasing strength, it also boosts testosterone levels.
Vitamin E: DV 30 IU
E is a fat-soluble vitamin and works as an antioxidant, helping protect your cells from free radicals. It also supports muscle growth and joint health. While it’s plen- tiful in our food supply, those who work out with intensity should consider supplementing for additional benefits and gains.
What’s in a Dose? Pick the formula that’s best for you based on the goals you want to achieve
■ 9,900 IU of vitamin A
■ 1,000mg of vitamin C ■ 680 IU of vitamin D
■ 300 IU of vitamin E
Includes 2g of fiber, 6g of protein, and digestive enzymes. Animal Pak was designed for bodybuilders and other athletes.
Get ANIMAL PAK at the Muscle & Fitness Store >>
CYTOSPORT MONSTER MULTI
■ 12,500 IU of vitamin A
■ 600mg of vitamin C
■ 2,500 IU of vitamin D
■ 200 IU of vitamin E
Includes fish oil for cardio support, astragalus for immune function and milk thistle for liver health.
Get CYTOSPORT MONSTER MULTI at the Muscle & Fitness Store >>
DYMATIZE SUPER MULTI
■ 3,000 IU of vitamin A
■ 200mg of vitamin C
■ 400 IU of vitamin D
■ 60IU of vitamin E
Designed for hard-training athletes, this offers an affordable daily dosing price of about 44 cents.
Get DYMATIZE SUPER MULTI >>
GASPARI NUTRITION ANAVITE
■ 5,000 IU of vitamin A
■ 250mg of vitamin C
■ 1,000 IU of vitamin D
■ 30 IU of vitamin E
Boosts endurance and recovery with beta-alanine and a proprietary blend of L-carnitine/L-tartrate.
Get GASPARI NUTRITION ANAVITE at the Muscle & Fitness Store >>
GNC AMP RIPPED VITAPAK PROGRAM
■ 5,000 IU of vitamin A
■ 300mg of vitamin C
■ 1,600 IU of vitamin D
■ 30 IU of vitamin E
This product also includes CLA and proprietary formulations to accelerate body-fat loss.
Get GNC AMP RIPPED VITAPAK PROGRAM >>
■ 10,000 IU of vitamin A
■ 300 mg of vitamin C
■ 300 IU of vitamin D (as cholecalciferol)
■ 200 IU of vitamin E
Contains five proprietary formulas, including a blend of amino acids and botanicals that enhance male vitality.
Get OPTIMUM OPTI-MEN at the Muscle & Fitness Store >>
SIX STAR VITAMIN PACK
■ 8,700 IU of vitamin A
■ 135mg of vitamin C
■ 26 IU of vitamin D
■ 85 IU of vitamin E
Also contains about 250mg of a range of amino acids, plus PABA and inositol, among other nutrients.
Get SIX STAR VITAMIN PACK >>
What You Should Look for When Choosing a Multivitamin was originally published at LINK
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How to Optimize Your Iron Levels-Besides Just Eating Red Meat
Iron is a serious powerhouse. It does so much for your body: It’s an essential mineral that plays a role in metabolism, respiration, brain function, and immune function. Perhaps its most well-known purpose is delivering oxygen to tissues. Iron is also responsible for making a very important molecule called hemoglobin. When oxygen passes through your […]
Iron is a serious powerhouse. It does so much for your body: It’s an essential mineral that plays a role in metabolism, respiration, brain function, and immune function. Perhaps its most well-known purpose is delivering oxygen to tissues. Iron is also responsible for making a very important molecule called hemoglobin. When oxygen passes through your lungs it’s picked up by hemoglobin and delivered to tissues that need it, such as working muscles. Once it gets to your muscle, it unloads the oxygen to be used and picks up the waste product (carbon dioxide) to return to the lungs and exchange it for oxygen.
Everyone needs iron, but it is especially important for endurance athletes. Training can reduce iron levels because of increased cell turnover and the need to make new red blood cells to deliver oxygen. Moreover, endurance athletes can lose iron in multiple ways: sweating, gastrointestinal bleeding, and hemolysis (aka rupturing of red blood cells). Specifically, endurance athletes are prone to a phenomenon called “footstrike hemolysis,” which occurs when people repeatedly land on their feet with the force of their body weight. The impact causes a small amount of red blood cells to break open within the small blood vessels (called capillaries) in the soles of their feet. Similarly, endurance athletes are prone to “runner’s pseudoanemia,” which is a mild anemia that occurs with regular physical activity. It’s not just running—cycling or swimming can also cause the condition. Finally, iron loss can occur due to circulatory stress from muscle activity. Basically the more you exercise, the more iron you use and the more you need to replace it. Because many runners have such high training volume, they are more susceptible to low iron levels.
Low iron levels then have many consequences, such as feeling fatigued, flat, tired, unable to hit intensity targets, frequent illnesses such as colds or viruses, and poor recovery.
When You Need More Iron (or Less)
In general, most athletes could benefit from more iron, but there are times or conditions when it’s absolutely essential.
- When training volume and/or intensity increases
- With regular NSAID use, such as aspirin or ibuprofen
- If you have gut issues
- Poor dietary intake
- Vegan/vegetarian diets need to be particularly conscious of iron intake
- When training at altitude
- For women with heavy periods
There are, however, times when you actually require less iron, such as:
- If blood test show elevated iron levels
- If you’re post-menopausal
- People who have medical condition with high iron levels, such as hemochromatosis
The daily iron recommendation for women 18-50 years old is 18 mg/day. Men and post-menopausal women have the same recommendation of 8 mg/day.
How Do You Optimize Iron?
We often think of eating steak to improve our iron status, but there are several other strategies. The most efficient and safest way to increase iron is to eat animal foods rich in heme iron such as oysters, clams, turkey legs, tuna, eggs, shrimp, chicken thighs, or beef. Non-heme sources come from plants and include fortified cereals, beans, tofu, lentils, molasses, spinach, whole grains, and peanut butter. Unfortunately, plant sources have significantly less iron and you only absorb 2-20%, so if you consume non-heme iron, you may need up to 80% more iron.
If you don’t eat foods rich in heme iron, you will likely need to take a supplement. First get a blood test to see what your levels are to determine appropriate dosage and duration. If a supplement is deemed necessary, then take it in the morning and as close to finishing exercise as possible. Avoid taking it with tea, coffee, or calcium (either food-based or supplemental calcium), because they prevent iron absorption. Add a source of acid such as vitamin C from fruit, squeeze of a lemon, or tomatoes to enhance absorption. Women will absorb more iron in the first half of their menstrual cycle (first day of period through ovulation), so if taking a periodic supplement, take it during this time.
You can also use cast iron pots and pans to cook, which can add about 6-8 mg per dish. Dry, non-acidic foods don’t pick up much, so use cast iron for acidic foods like spaghetti sauce and chili.
Make sure you are eating enough calories and carbohydrates to support training, in addition to basic physiological function. If energy availability and carbs are too low, a protein called hepcidin increases and blocks iron absorption in the gut.
When it comes to training, running on soft surfaces such as grass, turf, or a track can reduce the impact and amount of red blood cells that break open with footstrike hemolysis.
Iron is essential for health and performance. By optimizing your levels, you set yourself up for achieving your best.
Best Leg Exercises for Stronger Glutes, Quads, More
Sure, keeping the leg muscles strong makes you look toned, but they’re also really important for overall functioning. You need leg strength to move around effectively and support good posture standing up, says Rondel King, CSCS, a corrective exercise specialist and New York City-based personal trainer. “It’s your foundation.” Consider the quadriceps, for example. These […]
Sure, keeping the leg muscles strong makes you look toned, but they’re also really important for overall functioning. You need leg strength to move around effectively and support good posture standing up, says Rondel King, CSCS, a corrective exercise specialist and New York City-based personal trainer. “It’s your foundation.”
Consider the quadriceps, for example. These muscles, which are the most voluminous ones in the body, help you complete regular daily movements, such as climbing up the stairs, rising from a chair, and extending your knee, according to an April 2020 article in StatPearls.
The hamstrings, quadriceps, adductors, and calves are the major muscles of the leg, though you can also count the glutes, too, King says. Technically the glutes are part of the muscles of the butt, but they’re involved in pretty much all movements that utilize the lower extremities and are called on during most leg exercises (including the ones below).
“The glute is made up of three different muscles that assist with the abduction and medial rotation of the hip, as well as stabilizing the pelvis,” says Sarah Browning, an ACE-certified personal trainer and manager and master trainer at Shred415 in Boulder, Colorado. “Whether you are doing squats, deadlifts, or lunges, you are definitely activating your glutes.”
Strong leg and glute muscles will also help prevent injuries. “[Strong legs] do have a protective effect and make you more resilient and guard against injuries,” King says, particularly for athletes completing dynamic moves like jumping and cutting. By having strong legs, you have more control over your body and will be better able to recover if you lose your balance or fall in an awkward way, for instance. “Being weak in the lower extremities exposes you to various injuries and ailments,” King says.
Plus, the leg muscles are a major source of power for your body. A stronger lower body can improve athletic performance, too. “For athletes, strength is the foundation of athletic movement where speed and power are involved,” King says. “Having that baseline of strength will make you a better athlete.”
Finally, researchers have linked leg strength and healthy aging. According to a February 2016 study published in Gerontology, increased leg power (and greater muscular fitness overall) led to improved cognitive aging among study participants.
Which exercises are best for stronger legs? Here’s a 7-move workout designed by Browning to help you build lower-body strength. It’s adaptable whether you’re a regular exerciser or beginner.
7-Step Leg Workout for Stronger Glutes, Quads, and Hamstrings
Start with a solid warm-up to get the blood flowing, such as three to five minutes walking on the treadmill or on the elliptical or jogging in place, Browning suggests. Then, complete a few dynamic stretches, such as walking lunges, runner lunges, monster walks, or jumping jacks, before starting the workout. (Dynamic stretches are moves that lengthen the muscles as they’re in motion.)
Do the following moves as described below with little rest in between. That’s one round. Repeat for two to three rounds total, resting for one or two minutes in between each round.
Browning suggests doing this workout two to three times per week; it can be added to your current fitness routine. She notes, however, that these exercises are designed for people who are healthy and have no known injuries or health concerns. If that’s not you, it’s best to consult a personal trainer or physical therapist to help you build an individualized routine.
1. Bodyweight Squats
3 Incredibly Powerful Healthy Fats That Will Strengthen Your Health and Help You Eliminate Excess Fat – Fitness and Power
For decades, fat was a word that caused dread and disgust. Ever since the 80’s, low-fat products have slowly conquered supermarket isles around the globe, while the full-fat ones got shoved away in the corners. As a society, we have been constantly told by doctors, nutritionists and health agencies that if we lead a fat-free, […]
For decades, fat was a word that caused dread and disgust. Ever since the 80’s, low-fat products have slowly conquered supermarket isles around the globe, while the full-fat ones got shoved away in the corners. As a society, we have been constantly told by doctors, nutritionists and health agencies that if we lead a fat-free, supposedly healthy lifestyles, we’ll avoid obesity and cardiovascular problems. But did this dietary shift really improve our health, fitness and overall well-being?
The statistics seem to state quite the opposite. Obesity, diabetes and cardiovascular disease have all reached epidemic proportions all around the country, and their prevalence is increasing at a rate faster than ever. And one of the major reasons behind this trend seems to be contained in the fact that together with the harmful fats, we’ve abandoned the healthy ones as well.
Let’s make it clear: fat is an important source of energy for our bodies and they need to obtain a certain amount of it from the food we eat. Fat plays a big role in the construction of cell membranes and the sheaths surround nerves, while also being vital for blood clotting and inflammation.
However, not all fats are created equal. Monounsaturated and polyunsaturated fats are considered as better than saturated fats, and saturated fats are better than artificial trans fats which are created in an industrial process that adds hydrogen to liquid vegetable oils to increase their shelf life and make them solid, easy to use and inexpensive to produce.
In fact, trans fats are the ones that should be avoided at all costs, while all other fats deserve their rightful place in a healthy diet since they offer plenty of health-promoting benefits, such as increasing the metabolic rate and stimulating the burning of excess body fat.
If you have been starving your body of fats so far, now it’s the time to reintroduce these essential nutrients to your life and enhance both your overall health and your weight loss efforts. And here’s where to begin.
1. Fish oil
Fish oil has been proven to aid the body in countless ways, including supporting weight loss, heart health, bone density, insulin sensitivity, fertility, healthy pregnancy, skin health and cognitive functioning. Most of the benefits of fish oil stem from its incredible abundance of omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). To increase your intake of fish oil, you can up your consumption of fatty, cold-water fish such as salmon, sardines and mackerel, or buy fish oil capsules.
Regardless of which you choose, you’re guaranteed to get some amazing benefits. Multiples studies have shown that fish oil reduces inflammation, blood triglycerides and arterial plaque instability, thereby protecting the organism against cancer and cardiovascular disease. In addition, the DHA and EPA found in fish oil have a powerful ability to enhance the metabolism and increase fat burning by positively altering the gene functioning through various mechanisms which include changing the makeup of cell membranes, altering the transcription of genes and influencing the levels of calcium within the cells.
All of this makes DHA and EPA extremely effective not only at fighting off numerous diseases but in terms of eliminating excess body fat as well. More specifically, these acids have the ability to increase the rate of fat burning by stimulating the activity of enzymes in the liver involved in fat breakdown and oxidation and diminishing the activity of enzymes that promote fat storage, which leads to an improved fatty acid and glucose metabolism. For optimal benefits, most health experts recommend three to four servings of fatty fish per week or a regular daily intake of fish oil supplements.
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3 Incredibly Powerful Healthy Fats That Will Strengthen Your Health and Help You Eliminate Excess Fat – Fitness and Power was originally published at LINK