If you train a lot or participate in an obstacle run, your body can endure a lot. Taking good care of your body through eating the right food and drinking enough water is therefore super important. But did you know that you can also use dietary supplements? Certain supplements can improve your endurance, provide an energy boost, speed up recovery, and enhance your performance! In this article, we discuss the best supplements for athletes (and Vikings).
Attention: It is always important to listen to your body and possibly consult your doctor to determine if taking certain supplements is advisable. There is no 'one size fits all' when it comes to supplements. Dietary supplements are not substitutes for food. Always maintain a healthy and varied diet.
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What are supplements?
Dietary supplements are products that provide extra nutrients that you may not get enough of from your daily diet. Even Vikings sometimes fall short! They can contain vitamins, minerals, amino acids, herbs, and other beneficial substances. Supplements come in various forms such as pills, capsules, powders, and liquids. There are many types and brands on the market nowadays... Sometimes it's hard to see the forest for the trees! Whatever you choose, always opt for a product with high-quality ingredients because it concerns your body! But when and why should you use supplements?
Why should you take supplements?
There are various reasons why you might consider taking supplements. However, it's always wise to consult your doctor first to ensure it won't cause harm; don't just take anything! We increasingly see people taking everything because they believe it's good for them, but unfortunately, this can backfire.
Reasons why you might take supplements:
- Supplementing nutrients: They help to supplement deficiencies in nutrients, especially if you do not get enough from your diet.
- Specific health goals: Some supplements are designed to improve your health in specific areas, such as your immune system, energy, or joints.
- Improving Athletic Performance: Supplements for athletes can help to perform better, endure longer, and recover faster. So, also for people participating in obstacle runs or busy with training for an obstacle run!
The top 5 best sports supplements
As we mentioned earlier: don't just take everything! There is no ‘one size fits all’ when it comes to supplements for athletes, even though it may seem harmless. Do you have physical issues? Always consult your doctor first.
Below, we discuss the five best supplements for athletes that can help you achieve your best and aid in recovery after an obstacle run or workout!
Magnesium
Magnesium is essential if you do a lot and/or intense sports. It's therefore the ideal supplement if you participate in obstacle runs! There are different types of magnesium available, but make sure to choose a form that is most absorbable. A good choice, for example, is magnesium bisglycinate. Always do your research and carefully consider the effects and side effects of the type of magnesium you buy. Magnesium is also found in nuts, seeds, green leafy vegetables, legumes, whole grains, fish, dairy products, fruit, dark chocolate, and soy products!
Below you can read about the benefits of magnesium:
- Helps with muscle recovery: Magnesium helps your muscles recover faster..
- Prevents cramps: It can prevent muscle cramps that often occur after exercise.
- Provides energy: Magnesium plays a role in energy production, which is important after exercise.
Proteins
Another important one! Proteins are essential when you exercise because they aid in muscle recovery and growth. The Vikings used to eat a lot of meat and fish for good reason! Eating the right food before exercising is crucial, and proteins play a major role in this. If you find it difficult to get enough protein from food alone, you can also opt for a protein shake or protein bars. We recommend the products from Herbalife!
Below you can read what proteins are good for:
Muscle recovery: Proteins are the building blocks of muscles. After exercise, they help your muscles recover.
Muscle building: By consuming proteins after a workout, you stimulate the growth of muscle tissue. Oorah! 💪🏻
Satiating: Proteins keep you feeling full longer than carbohydrates or fats.
Performance enhancement: Adequate proteins can contribute to increased strength and endurance during workouts. This way, you'll definitely reach that finish line!
Creatine
Was er maar iets dat hielp om je spieren meer energie te laten produceren. Nou… Maak kennis met creatine! Het is een van de meest onderzochte en bewezen effectieve fitness supplementen voor sporters. Door creatine in te nemen verbeter je onder andere je sprintprestaties. Maar het helpt je ook om meer gewicht te kunnen tillen tijdens trainingen! Je vind creatine vooral in dierlijke producten, zoals rood vlees (varken en rund) en vis (zalm, tonijn, haring). Natuurlijk is ook creatine als supplement voor sporters te vinden en komt vaak in poedervorm voor.
Below you can read about the benefits of creatine:
- More Strength: It can help muscles have more energy for explosive movements, such as sprinting and weightlifting.
Better Performance: Yes please! Creatine can lead to better performance during workouts.
Spiergroei: Dit supplement kan helpen bij het opbouwen van spiermassa, vooral in combinatie met krachttraining. Powerrrr!
Omega-3 fatty acids
It may not sound very appetizing, but omega-3 fatty acids are great for your overall health. Plus, they can give your athletic performance a significant boost! Omega-3 fatty acids are found mainly in fatty fish like salmon, herring, and mackerel, as well as various nuts and seeds. Not a fan of fish? Luckily, there are supplements available for (fish-averse) athletes that contain omega-3 fatty acids: Fish oil capsules or plant-based omega-3 capsules. Fish oil is essential for athletes!
Below you can read about the benefits of omega-3 fatty acids:
- Anti-inflammatory: Can reduce inflammation caused by intense workouts. Bye bye, muscle soreness!
Heart Health: Lowers triglyceride levels (that's a difficult word, huh) and improves blood pressure, which is beneficial during intense physical activity.
Joint Health: Can help reduce joint pain and stiffness.
Improved Cognitive Function: Can enhance sharp focus and mental clarity. You'll need that during the obstacle runs at Strong Viking.
Faster Recovery: Omega-3 fatty acids can support muscle recovery after exertion. This way, you can get back on track quickly!
BCAA
BCAA’s (Branched-Chain Amino Acids) zij supplementen die voornamelijk helpen bij spieropbouw en -herstel, het verminderen van spiervermoeidheid en kunnen de prestaties verbeteren. Het is niet voor niets een erg populair fitness supplement! BCAA’s komen van nature voor in eiwitrijke voedingsmiddelen, zoals vlees, vis, eieren, zuivelproducten, soja en kikkererwten (weer die vis, hè🐟😉) Het is ook als supplement te verkrijgen in poedervorm. Hierbij is het belangrijk om te letten op de kwaliteit van het product, de verhouding van de drie essentiële aminozuren (leucine, isoleucine en valine)!
Below you can read about the benefits of BCAAs:
- Muscle Growth: Leucine, one of the BCAAs, activates protein synthesis in the muscles, which helps with muscle building and recovery after intense workouts. Soon you'll look like a true Viking!
- Less Muscle Soreness: Less muscle soreness after training? We'll take that! BCAAs can help reduce muscle tissue breakdown during and after exercise.
- Reduced Fatigue: BCAAs can help reduce the production of serotonin in the brain, which can slow down fatigue and improve mental focus.
- Better Endurance: By reducing the buildup of lactic acid in the muscles, it can help you go longer without getting tired.
Improve your sports performance
Supplements for athletes can help improve your sports performance, endurance, focus, energy levels, muscle building, and recovery. You often get enough magnesium, proteins, creatine, omega-3 fatty acids, and BCAAs from food. That's why eating before exercising is so important! However, if you have a deficiency, dietary supplements are a good choice.
As seen above, fish is rich in vitamins, amino acids, fatty acids, and other nutrients. There's a reason why the Vikings used to eat a lot of fish. We'll grab another herring and see you soon at the start of the next Strong Viking obstacle run. OORAH!