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Spring
time for sports and exercise
The days are longer and so are the sunshine hours. After a rainy and dark winter the rush of spring is felt. We want to come out and to move more. When looking at our body more critically in the mirror we might discover that it could benefit from getting more exercise. At the thought of summer soon arriving, wearing light clothing, we would like to look neat and trimmed. So if you have been a little lazy during the winter, it is now time to get started.
In my case I pull a spinning bike out on the terrace. Instead of just biking quietly, it is necessary to do interval training, while I enjoy the fresh morning air against my face and follows the dawn come. The most beautiful music is the birds singing and I love to hear how they communicate with each other. It brings me tremendous joy and energy to my daily chores. Afterwards I take the dogs to the sea, where the trip back home is walking and trotting comfortably. I have tried to start running, but after being tripped up by a dog twice, the idea is now abandoned. Although the sand is soft, it's not fun to be messing around on the ground. If I get to do more, I like to skip and weight train a little, but I do not always achieve that. The above is my daily routine 5 times a week. The 2 days off I spend to restoration. I prefer exercising at home and in the morning. This is mentioned as to emphasize that it is important that you find the physical form or sport that you like the most. Otherwise it will not be long before you will find a thousand excuses to avoid it.
The best thing is to play yourself to a better condition, because you then keep up the good habits. Regular exercise, in moderation of course, is healthy, and when you are active, you can boost your confidence quite considerably. When I write exercise in moderation, I think you should listen to your body, because it is not lying. Of course you may be sore after a workout, but you should not feel tired or heavy for several days. If so you are being too hard on yourself.
Vitamins / minerals and healthy fats
If you only want to take one product that contains everything, I would recommend the liquid vitamin and minerals supplement Mivitotal Flex. Profitably, it can also be taken as a base and lay the foundations for supplements of various other types depending on taste and needs. Similarly, Spirulina is rich in protein; vitamin B12 and minerals counteract also fatigue and feeling weak. If you are extremely active and perform heavy types of sports, it is important for your health that you do not suddenly stop the activity, but slowly decreases the intensity by jogging and then finishes it with walking. Our salt balance is of paramount importance, and especially here in these latitudes, where it is often hot and we sweat, we must make sure that our potassium balance is okay. The consequences of both a low and high number of potassium can be dramatic and deadly. Pay attention if you receive diuretics. It may be an idea to supplement with potassium.
You should be aware that the need for certain nutrients increases with the intensity level by the sport you are doing. You should pay particular attention towards the B vitamins. If you for instance suddenly notice that you get many mosquito bites, it can be a sign that you lack in B1. The vitamin is excreted in sweat and easily leads to deficiencies in athletes. Vitamin B1 in dosage 1 gram a day can keep the mosquitoes away, but remember it is important to consider a vitamin B complex, since the vitamin B’s works closely together. Other important supplements include vitamin C, D, Q10, calcium and magnesium, zinc and selenium and please remember the polyunsaturated fatty acids. Fat also discourages the urge to eat sweet which is a weakness many athletes have. It may also be a good idea to mix oil in smoothies as a beverage before the workout. Pay particular attention to magnesium. Magnesium deficiency can be fatal for heart function and also helps a good brain function. That is why you should eat plenty of nuts, whole grains, seeds and green vegetables. If you do a lot of jogging, you should be aware that you might be in danger of lacking iron. Iron is an essential mineral that mainly exists in the blood and in muscles, with a third stored in the liver. Symptoms of iron deficiency are fatigue palpitations and shortness of breath might occasionally with dizziness. You get Iron from whole grain products, meats, fruits and vegetables. If you need supplements of iron then be aware that a supplement of vitamin C enhances the absorption of iron.
Amino acids and proteins
Amino acids are the building blocks of life. All proteins are composed of amino acids. Amino acids are powerful healing substances, each one with its very specific activities. Amino acids are also responsible for healing, regeneration and normalizing.
Some individual amino acids have a special role when performing various forms of sports.
Glutamine is an amino acid that, in recent times, has become popular with many athletes. It is a rich source of energy for the body's cells and can help improve your muscle strength, get more strength and improve metabolism. To get the best effect take it after your training. Moreover, it is also known to reduce the craving for alcohol, drugs and other poisonous pleasures as well as sugar. It has also been used to treat intestinal inflammation. Patients with Parkinson should never use this, and if you suffer from constipation, Glutamine may exacerbate this.
L-Carnitine Another popular product for athletes during intense training activity is L-carnitine. Many people believe that it could positively affect their sports performance. L-carnitine is used to form ATP in the mitochondria’s, and thus it is believed to play a role in energy and fat metabolism, because it helps to transport long chain fatty acids to the mitochondria’s. It is recommended by connoisseurs to consume the product within 2 hours before the actual training. It is also thought to reduce the damage done to the muscles during exercise and promote the restitution that gives good energy and is benefiting the heart. 
L-arginine Prevail in the production of energy in the muscles. It is important for muscle metabolism. For instance Creatine is produced from L-arginine. It promotes the burning of fat, the liver regenerates, releasing growth hormone. As a small curiosity, it helps men's sperm quality. However people with herpes should never take it.
Proteiner are as mentioned earlier indispensable for the energy and muscle composition. All vitamins, minerals are important and good, but when it comes to build up your muscles there is only one substance that can provide you with the necessary nutrition and that is the proteins. Protein makes it possible for your muscles to grow. Of great help can be mentioned instant protein powder. The more protein there is available for the muscles the stronger they get when exposing them to weight.?Normally it’s told that a ½ - 1 g of valid protein powder per kilo body weight is sufficient, but if you want to increase your muscle mass you can take 3 g per kilo body weight. Whey protein is a protein where the milk as been filtered out so there is only whey left. It’s a very popular supplement of proteins due to its high contents of amino acids and quick absorption. Not only people who do a lot of exercise can benefit of protein powder but also elderly who find it difficult to eat sufficient of proteins and people with HIV and cancer have a high demand of proteins. Another and popular valid protein that works almost in the same way as whey protein is called hemp protein. Make sure you also get the good slow carbohydrate and remember to drink plenty of water. If you need energy here and now there are many good and healthy protein bars.
Other food supplements
There are many interesting food supplements that can be beneficial for you when you do exercise. Alpha Lipoic Acid is an antioxidant that mainly helps the brain and muscles during the exercise by preventing tiredness of the muscles.
MSM (methyl-sulfonyl-methane) can regenerate the tissue and improve the flexibility and elasticity in the joint ligaments and sinews.
Q 10 is an antioxidant that plays an important role in the production of energy. It works well together with L-Carnitine.
It can be an idea with a mixture of different adaptogens like for instance Omni Vital that consists of Astragalus, Rhodiola and Siberian ginseng. It can also increase endurance and be helpful for the respiration during exercise.
Creatine is very popular among athletes who do intensive training. It’s a composition of 3 amino acids Arginin, Glycin and Methionine. It can be a good idea to supply with both proteins and Creatine because both work together. Creatine will not build up your muscles. It works best by intensive training.
When you take Creatin you might be able to train harder and get more strength. If you prefer to have Creatin as a part of your food its found in meet, fish and different berries also called superfuits. Its important to drink 2 Litres of water daily too ensures that you get the maximum effect of the creatine.
D-ribose Many athletes has been happy for the novelty D-ribose which consists of a simply sugar substance. It is an amazing substance that especially has shown good effects towards keeping the heart healthy and thereby improves life quality. It stimulates the naturally energy. D-Ribose is still undergoing a lot of science to find out of the many effects. One benefit is that it might have a positive influence on fibromyalgia. It does not seem that D-Ribose can improve the actual athletic performance but it is still to be discussed.
Carnosine is a strong antioxidant that is eminently for all types of athletics. It is a health food supplement that increases muscle power and endurance. It helps you to regenerate faster after physical exercise because it neutralizes the accumulated lactic acid in the muscles. Carnosine is made of 2 amino acids Alanine and Histadine. Carnosine is famous for its protecting effect against ageing, weakening and degeneration. It is considered as one of the most effective food supplements especially for the skin, the brain and the nervous system. It has shown to work well together with other antioxidants to protect the tissue against the free radicals. Carnosine has also shown detoxifying effects by heavy metals stored in the body such as Cadmium, Mercury, Lead, etc.
Be careful that you don’t get blood sugar imbalances. Lots of people who exercise consume big amounts of sugar and fizzy drinks. If you eat a lot of grape- or fruit sugar it might push the cupper balance and have a negative influence to the heart.
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