Written By Mikkie Mills / Reviewed By Ray Spotts
Current exercise recommendations for adults suggest at least 150 minutes of moderate-intensity physical activity each week. You'll also want to include at least two strength training sessions in your routine.
If you are new to exercise, or you aren't getting the nutrients you need from a balanced diet, you may have considered taking a nutritional supplement. Choosing one made with natural ingredients can help boost your workouts, improve your results, and move you closer to your fitness goals.
Why Choose Natural Supplements?
You have plenty of choices when shopping for supplements. Opting to use only natural products can help narrow your selection and increase the positive results.
They contain fewer harsh chemicals and additives, so you know exactly what you are taking. If you are concerned about possible interactions and side effects, you have even more reason to choose natural products. A look at Thrive side effects shows what can help you stick to a supplement regimen and improve long-term results.
When Should You Take Supplements?
There is no best time to take supplements in general, whether they are natural or not. Each one is designed for a specific purpose and should be used accordingly.
However, there are some guidelines you can follow to ensure the products you take actually work to boost your workouts or recovery. A lot of that has to do with timing in relation to exercise and eating.
Pre-workout products generally offer a boost of energy. They may help increase circulation to supply extra oxygen to muscles as they work.
Some, but not all, pre-workout supplements may also contain protein to fuel activity and give your muscles the tools to repair afterward. Look for a long-lasting protein product that will stay with you throughout your entire workout session. You'll want to take these about 30 minutes to an hour before you start exercising for the best results.
Once you are done exercising, your body needs extra protein and amino acids to repair muscle and tissue damage it has sustained. A quick-absorbing protein such as whey can be an excellent choice for this.
You will also want to replace electrolytes, vitamins and minerals that have been depleted through perspiration and increased metabolism. Trace minerals like zinc, selenium and magnesium and vitamins C and B are all great choices for a post-workout boost. They can help with tissue repair and the recovery process and restore balance to nutrient levels within your body.
Which Supplements Actually Work?
It's all good and well to know the benefits of natural products and when to take them, but that isn't all the information you need. You also need to know which ones are actually going to help you achieve your fitness goals. After all, the dizzying selection of supplements in any nutritional aisle can leave you confused and overwhelmed.
Oxidation and free radical damage increases with intense exercise and is linked to cellular damage, premature aging and an increased prevalence of certain diseases. That can quickly negate some of the positives associated with increased physical activity.
Luckily, it doesn't have to. Adding high-quality natural antioxidants to your diet can counter oxidative stress and slow or stop the resulting cell damage.
If you are looking to boost energy levels so you are able to power through a tough workout without losing intensity, there are several herbal stimulants that may be able to help. Ginseng is very popular for sustaining energy levels. Caffeine, especially from natural sources like green tea, can also provide a boost.
Steer clear of products with high levels of sugar or ultra-processed energy products. Those refined sugars have been linked to a host of negative health consequences including depleted gut health, chronic inflammation and higher rates of diabetes.
Your body needs protein and amino acids to complete the rebuilding processes involved in recovery. They form the basic building blocks of all tissue in your body.
Without adequate levels, you won't see gains in muscle size or body composition. Worse, you also increase your chance of injury since muscles and connective tissue are not in top form. Learn the different types of protein supplements available and choose one that works for your dietary preferences and exercise needs.
If you are increasing your exercise levels, you need to supply your body with the right nutrients to fuel workouts and repair damage incurred during them. Natural supplements can be an excellent choice to help you achieve your fitness goals.
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Mikkie Mills is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks and DIY. When she's not writing, she's chasing the little ones around, walking her dog, or can be found rock climbing at the local climbing gym.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.