You want to do more of what you love, perform better, and do it without fatigue, pain, or restrictions.
Supplements offer an appealing strategy for achieving this, but with so many influencers and brands making bold claims, it’s easy to get lost in misinformation and junk science.
At Vive Recovery Studio, we’ve witnessed the benefits of the right supplements for the right goals with elite athletes. When athletes have access to the best, we know it can make a difference.
To ensure you’re getting effective results and not being misled, you need a clear approach to make informed choices. In this article, we’ll explore a simple, yet effective, four-step hierarchy to build your own nutrition and supplement strategy.
This progressive approach allows you to advance from one step to the next as your knowledge and comfort grow. Let’s dive in!
Step 1: Hydration
The foundation of any good nutrition plan starts with hydration. Think about it, you can go for days or even weeks without food. You won’t survive that long without water.
Water is essential for every cell in your body. It helps regulate body temperature, keeps joints lubricated, and aids in nutrient transportation.
It helps fascia slide and glide while prevent densification. Remember to drink plenty of fluids throughout the day, and don’t forget about electrolytes, which are crucial for nerve and muscle function.
Step 2: Macronutrition
Once you’ve nailed down hydration, it’s time to focus on macronutrition. This involves balancing your intake of proteins, carbohydrates, and healthy fats.
Proteins are the building blocks of your muscles, carbohydrates provide energy, and fats are essential for many bodily functions.
A well-rounded diet that includes all three macronutrients will fuel your workouts and aid recovery. Supplement cant do their jobs if you haven’t taken care of the basics.
Step 3: Health & Function
The third step in our hierarchy is health and function. This is where supplements can play a key role by improving your overall functional health.
Certain vitamins and minerals, such as magnesium, vitamin D, zinc, and Omega 3, are crucial for overall health and bodily function. They support everything from bone health to immune function to brain health.
These are ones that have good research and supplement the basics you’re getting from a well rounded, whole-food diet.
- Magnesium: Supports muscle and nerve function, energy production, and bone health. It can improve sleep quality and also helps regulate blood sugar levels and blood pressure.
- Vitamin D: Crucial for bone and muscle health. It also supports immune function and has been linked to mood regulation.
- Zinc: Important for immune function, wound healing, DNA synthesis, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence.
- Omega 3: These fatty acids are important for heart health, reducing inflammation, and supporting brain function. They are found in fish oil and flaxseeds.
- Iron: Essential for the production of hemoglobin, which carries oxygen in the blood. It is particularly important for women, athletes, and those with certain health conditions.
Step 4: Specialized Goals – A Deeper Dive
The final step in our nutrition and supplement strategy is all about specialized goals. This is where we focus on specific areas of health and performance that are unique to each individual.
Let’s break down each of these goals:
Tissue Repair
Whether you’re an athlete recovering from a strenuous workout or someone healing from an injury, tissue repair is crucial.
Supplements like protein and collagen provide the building blocks your body needs to repair and rebuild tissues.
Curcumin, an active ingredient in turmeric, has powerful anti-inflammatory effects and can speed up recovery.
Omega 3 fatty acids and broad-spectrum CBD can also support tissue repair by reducing inflammation.
Metabolic and Energy Systems
To perform at your best, your body’s metabolic and energy systems need to be firing on all cylinders.
Tart cherry is rich in antioxidants and can help reduce muscle soreness and speed up recovery after a workout.
Beta-alanine can improve performance during high-intensity exercise.
Beetroot is high in nitrates, which your body converts into nitric oxide, a molecule that enhances blood flow and boosts physical performance.
Creatine is a well-researched supplement that can improve strength and power output during resistance exercise.
Sodium bicarbonate can buffer lactic acid, helping to delay fatigue during high-intensity exercise.
Functional Adaptability
Functional adaptability is all about helping your body adapt to stress, whether it’s physical stress from a workout or mental stress from daily life.
Ashwagandha and Rhodiola Rosea are adaptogenic herbs that can help your body handle stress more effectively.
Curcumin and ginseng have been shown to support immune health and overall well-being.
Broad-spectrum CBD can promote relaxation and help manage stress.
Sleep
Last but certainly not least, we have sleep. Good sleep is essential for recovery, performance, and overall health.
Melatonin is a hormone that your body produces naturally; it signals your brain that it’s time to sleep. It’s probably one of the most know for sleep, but shouldn’t be needed chronically. Better to use during times of hard sleep or change in time zones.
Magnesium can promote relaxation and improve sleep quality.
L-Theanine, an amino acid found in tea leaves, can enhance relaxation and sleep. Apigenin, found in chamomile, is another natural sleep aid that can be taken as a supplement or as Chamomile tea.
Valerian is a herb that can improve sleep quality.
It also appears Broad-spectrum CBD may also support better sleep by reducing stress and anxiewty that can interfere.
Follow the Process
Remember, this is a progressive process. It all depends on starting with the basics.
Start with hydration, then move on to macronutrition, health and function, and finally specialized goals. Each step builds upon the last, creating a comprehensive nutrition and supplement strategy that supports your fitness journey.
As always, before starting any new supplement regimen, it’s important to consult with a healthcare professional. Supplements can be a powerful tool in your fitness arsenal, but they should be used responsibly and as part of a balanced diet.
