By Gennifer Strobo, Certified Nutritionist, Bombshell Fitness
It’s first thing in the morning. There you are reaching into your cabinet to start taking your daily supplements. As you start to go through the list you wonder to yourself, “why am I taking more vitamins than my grandma? I thought I was eating healthy and exercising so I shouldn’t need all of this.” Eating healthy and exercising is precisely the reason you need to take many of these recommended supplements.
As much as macronutrients contribute to your physical development so do micronutrients. Vitamin supplements play a role in your immune system, energy production, bone health, blood synthesis and even assist in muscle tissue repair and recovery.
Yes, we take our normal multi-vitamins but why do we need even more of some things already found in those multis?
At Bombshell we not only want you to feel great when you see your reflection in the mirror, but we want you to be as healthy as possible too. The recommended supplements on your Bombshell plan are designed to help do both. Below you will see just why you take what you take and how each pill you swallow is working on you from the inside out.
B-12 is crucial to our bodies for many reasons. It assists with red-blood cell production, muscle repair and protein synthesizing too. Studies have shown that this vitamin can be low in women who participate in exercise programs or athletics. If you don’t have enough of this vitamin in your body you could suffer a decrease in your performance and possibly could cause anemia too.
You already know that calcium can help strengthen our bones. Did you know that it can also help to balance your hormones and lessen muscle cramping? While you do find calcium in the dark leafy greens on your Bombshell plan, since women usually need more than men taking this in addition to your foods is very helpful.
This micronutrient is vital in protein and fat metabolism. It also plays a part in your immune system, central nervous system and regulation of blood pressure too. As an athlete participating in vigorous exercise daily you certainly don’t want to find yourself deficient in magnesium.
Did you know that a zinc deficiency can directly impact your endurance? Getting through a Bombshell killer cardio session will seem almost impossible. Zinc also has a role in building muscle, repairing tissue and keeping your immune system running at it’s best. It has been shown to have a role in proper function of your thyroid as well. Many vegetarians are found to have lower zinc levels and would certainly want to get this micronutrient up to adequate levels.
Vitamin C and E
The two are definitely needed. The stress that exercise puts on your body increases lipid oxidation, which requires your intake of antioxidants to be increased. When you are following a lower fat, minimal fruit diet the need for outside supplementation becomes necessary. Vitamin E is known to reduce inflammation in your muscles and help to decrease soreness. Vitamin C also helps to repair connective tissue that is “torn” during resistance exercise. We know it increases our immune system but did you know that it also helps your body produce collagen? Collagen is a protein that builds skin cells. This is yet another reason why Bombshells have that glow!
You’ve heard often how collagen can be good when it comes to our faces and skin, but it does so much more within your body. Supplementing with collagen as an athlete can benefit you as well. When working out with weights or performing cardio your body begins to breakdown proteins that support the tendons and ligaments that support our body structure. Want better functioning joints? You’ll need to make sure that you’ve got enough collagen daily.
Iron is essential for everyone, women and athletes in particular. Bombshells are BOTH. Iron is there to bring oxygen to your organs and does this through your blood. Women can experience low iron levels during menstrual cycles. Decreased iron levels can lead to feeling weak, tired and reduce your muscle output. Low iron correlates with low oxygen. When your blood oxygen levels are low you can tire more quickly during your cardio or when working out with weights. When your iron levels are low, your endurance is significantly decreased.
I know you see salt noted on all of the Bombshell nutrition plans. The key reason is that salt is a needed electrolyte in your body. It keeps you from getting dehydrated, fuels your muscles. If you have low sodium levels in your body, you have what is called “low blood volume”. Low blood volume delivers less oxygen to your muscles and can allow more toxins to build up since the pressure isn’t strong enough to remove them. If you don’t keep small amounts of salt in your diet you will feel weaker than that of the person who does.
As you can see we want to make sure that you are not only looking good on the outside but that you are a healthy woman on the inside too. Listed above are just a few of the benefits of each supplement we recommend. Through adequate macronutrient fuel in your meals and the additional recommended supplements your body will be running at its optimal best.
Rodriguez, Nancy R. PhD., RD, CSSD, FACSM, DiMarco, Nancy M. PhD., RD, CSSD, FACSM Nutrition and Athletic Performance, 3.01.10 http://Medscape.com
Boutenko, Sergei Athletes Need More Nutrients Than Less-Active People, 3.12.13 http://rawfamily.com
Collagen Supplements, an Incomparable Natural Protein in Nutrition and Weight Management, http://vitalproteins.com
Lockridge, Roger, Vitamin C – The Vitamin you Need to Succeed, 5.24.13 http://bodybuilding.com