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If regular fitness and exercise is something you shifted up a gear in January, your body is likely to be feeling the effects of the workout. Aches and strains are absolutely normal and likely a good sign as these sensations indicate that your routine is at the right level of challenge to make an impact on your muscles and waistline.
If you’ve decided to keep on going with your routine throughout February and beyond, first of all, well done! Not everyone is as determined as you to achieve their goals so you should be very proud. And now that you have begun to establish a routine, it’s important to ensure that you have the right nutrition in place to support you during your workout. This blog will examine some of the vitamins and minerals required to keep your bones, muscles and bodily systems happy as you exercise, so that you can continue to #BeResolute and hit the gym regularly.
Calcium, vitamin D and magnesium
Most people know that calcium is good for your bones but actually, vitamin D and magnesium also play essential supporting roles and, in many cases, calcium would struggle without their assistance! It’s also not just your bones that benefit from these nutrients, your muscles also profit from a piece of the action.
Calcium, vitamin D and magnesium all contribute to the maintenance of normal muscles and bones; two body parts that have had a hammering over the last month if exercise is new to your agenda. Calcium is found in dairy products like milk and cheese, but foods like tinned sardines (with bones), okra, kale and broccoli are also excellent sources. When it comes to the muscles, calcium’s role is to regulate contractions, and this includes your heartbeat – another reason why it’s essential if you’ve taken up strenuous exercise! The average adult needs 700mg of calcium a day and a deficiency in this macromineral could lead to muscle weakness, bone pain and partial fractures.
Vitamin D facilitates calcium’s absorption and a study published by The Journal of the American Osteopathic Association identifies that vitamin D cannot be metabolised efficiently unless an adequate amount of magnesium is also in the system, so all three of these nutrients depend on the other in order to properly fulfill their duties. Vitamin D is found in fatty fish like salmon and mackerel, and magnesium can be sourced from potatoes, spinach and tomatoes.
Forever Living offers several great products that can help boost your vitamin and macromineral intake this February. Argi+ is the perfect sports drink to carry with you while you exercise as it’s high in vitamin D and if you chuck a Forever Fast Break bar in your gym bag to eat with your Argi+, you’ll gain all three of these mighty nutrients during your workout. A Forever Lite Ultra shake in chocolate or vanilla also makes for a delicious treat post workout, plus it’s high in all three of these muscle and bone-loving nutrients to ensure you are fully covered.
Protein
Fitness fanatics’ favourite food group should not be dismissed as a fad, because protein actually does play a major role in your body, and one that’s especially important during exercise. Protein contributes to the growth in and maintenance of muscle mass, and also in the maintenance of normal bones. That’s why it’s often favoured after a workout to help with repair and recovery.
The recommended daily allowance of protein is 46g for women and 56g for men, and Forever Lite Ultra provides a whopping 24g when made with skimmed milk. You can make up the rest with all sorts of delicious foods including eggs, chicken, oats, Greek yoghurt, broccoli, tuna and quinoa.
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