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Dealing with sport injuries with supplements

11th March 2018 Print

Even when the most sophisticated technique is used, when pushing ourselves to the limit, sports injuries can and do become a real problem when we are lifting more than we have before. Nobody likes time off training, but fortunately there are steps you can take to ensure your body is working optimally, reducing your risk of injury and making sure you recover as quickly as possible. As Pharma Nord, retailers of Vitamin D3 supplements explain, the importance of nutrition should not be underestimated.  

Fatty acids: supplementation

Within our diets, Omega 3 can be supplemented, and it is found in oily fish, sardines, salmon, mackerel and herring. This essential fatty acid helps to protect against inflammation, which plays a part in many injuries and can also slow recovery. It also has an important role in the body's energy supply process and has been used to increase resistance to fatigue in athletes. Omega 3 also helps to keep joints and tissues well lubricated, which can prevent injury, as well as supporting a healthy immune system.

An athlete should consider a high-quality Bio-Fish Oil. The omega 3 is derived from the flesh of the fish, which is purer than oil from the liver. 

Keeping hydrated 

Sometimes during an intense gym session, we forget to stay hydrated and this can leave us lacking energy. Water is an important medium to transport nutrients around our bodies and also where metabolic reactions essential for our bodies to function take place.  If joints or tissues are dehydrated they are more susceptible to tears and injury — a problem for weightlifters. We must consume a minimum of one litre of water from food and drink per day, with two litres being optimal.

Bones are also important

In our skeleton, there are 206 bones – and there are also 200 joints that connect all of your bones together. Physical activity can place enormous stress on our joints and bones, so it's important to consider the nutrients that can strengthen them, particularly as we age. 

Magnesium should be supplemented within your diet to ensure that your bones remain strong. Magnesium works together with calcium, so it is important to achieve the right balance of these minerals. Foods to add to your diet include beans, nuts and whole grains such as brown rice and whole wheat bread. 

Due to Hydroxide acetate and carbonate forms being the best for absorption into your body, you should supplement magnesium in these forms. The recommended daily allowance (RDA) is 400mg/day. 

MSM and silica can also be used in order to help protect your joints. MSM is a naturally occurring sulphur which can be found in foods such as fresh fruit, vegetables and meat. Silica is found in plant-derived foods like unrefined cereals and rice. 

Boosting your energy levels and muscle strength

When you’re working out intensely, the added pain and soreness of muscle tear and repair can take effect. So, how can we protect our muscles from fatigue and ensure we have enough energy? 

A vitamin like substance, Coenzyme Q10, is required by all of our cells to produce energy for your body. Some can be found in food but most is produced within our bodies. The challenge is our natural Q10 levels decline from our mid-twenties, which can leave us and our muscles feeling tired and weak, increasing our chances of injury. 

A diet that is balanced with fruits and vegetables is vital if you would like to meet your fitness goals. Some nutrients, for example magnesium and coenzyme Q10, are depleted by intense physical exercise and so it's important to think about what you may be deficient in, and to take supplements to overcome this.