HealthyWNY Supplementation Guide
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Lifelong Wellness
CO Q 10 with ubiquinol – is naturally occurring in the body but has been found to diminish with age. CO Q 10 supports cellular energy production (ATP synthesis). Secondly this coenzyme works as a potent antioxidant which destroys free radicals.
Supplementation benefits include improved oxygen usage in the heart, and muscles leading to increases in max aerobic capacity, anaerobic endurance and overall work capacity. Further it aids recovery at the cellular level.
Take CO Q 10 with a fat such as peanut butter or avocado to absorb fully.
Multi-vitamin- Supplements cannot replace food, though daily supplementation of vitamins and minerals can provide essential nutrients that are not complete from food intake. Use a daily multi-vitamin to make up for deficiency of vitamins and minerals.
Omega 3 fatty acids (often as Fish Oil) are also known as alpha-linolenic acids, which are considered essential fatty acids because the body cannot produces these fats. They can be found in nuts and/or seeds, along with their oils, and commonly in fish.
Supplementation benefits include increased aerobic endurance through improvement of the circulatory system, cognitive ability, effective treatment for inflammatory issues such as asthma, arthritis, and general pain. Omega 3’s also improve fuel usage which increases the body’s ability to burn fat as energy.
Flaxseed – is extremely nutritional, consisting of one third oil ( essential fatty acids) and two thirds fiber which is full of valuable vitamins and minerals.
Flaxseed enhances fat metabolism, aids endurance performance, and provides favorable body composition changes. It helps body regulate metabolism, and aids mobilization or use of fats and carbohydrates as fuel in muscle during long duration activity.
Cinnamon – This natural spice improves blood sugar regulation, cellular glucose metabolism, and studies have proven its efficiency in reducing insulin resistance. Supplementation with cinnamon has been said to reduce LDL cholesterol, act as an anti-inflammatory, as well as several other long-term health benefits. Cinnamon is a great addition to meals or healthy snacks.
Joint and Connective Tissue Supplements
Glucosamine – is a key component of proteins in connective tissue. Supplementation can prevent degeneration and loss of cartilage in synovial joints such as the knee, hip, ankle, shoulders and spine.
Chondroitin – is a constituent of hylaline cartilage which is important for reducing stress and absorbing shock during movement. Supplementation can aid prevention of osteoarthritis in the long term. Similar to or in combination with Glucosamine, Chondroitin can prevent degeneration and loss of cartilage in synovial joints .
MSM – (Methylsulfonylmethane) is an organic compound found to aid joint protection which further could provide relief for arthritic joints. MSM is also a powerful antioxidant and anti-inflammatory.
Muscle Building & Recovery
Protein – contains essential amino acids which are the building blocks for synthesis or the building of muscle, connective tissue, enzymes, and hormones. Protein is vital to all active people and can be consumed naturally in food. For supplementation after training, whey and casein protein powders are the most common, originating from milk. Soy protein is another common source.
Creatine – is a naturally occurring nutrient that comes from meat and fish. 95% of creatine is stored in the muscle which provides a reservoir of energy that is used to replenish ATP (energy) during high intensity activity.
Supplement with creatine for strength, power, and prevention of muscle degeneration. Aids treatment of degenerative diseases such as type II diabetes.
BCAAs – 3 essential amino acids leucine, isoleucine, and valine. They cannot be created by the body and must be supplemented or taken in during consumption of protein rich food.
BCAAs are key to muscle synthesis or building and play a role in prevention of muscle breakdown . BCAAs can be used as fuel in the muscles. Supplement before and or post exercise.
Glutamine- is the most abundant amino acid in the body and is important to health and recovery of active people. Glutamine can be consumed in protein sources. It aids in heavy resistance training and ultra endurance activity. Glutamine further prevents muscle breakdown and improves the body’s immune response.
Beta Alaline – is an amino acid which aids synthesis of Carnosine. It can reduce muscle fatigue and enhance overall resistance work capacity. Beta Alaline further optimizes PH levels in the muscle during exertion of high intensity activity.
Supplementation boosts explosive muscle strength and anaerobic endurance. Further it can also increase aerobic capacity. Basically it can help one train harder and longer.