Health and beauty

What elements should be supplemented?

What elements should be supplemented? What should every athlete know?
How often should you train so as not to overload your body?

What elements should be supplemented? What should every athlete know?

During intense training, it is important to provide the body with enough nutrients, including vitamins and minerals. What elements should be supplemented? Here are some elements that are essential during intense training:

  • Magnesium – is essential for proper muscle function, helps with muscle relaxation and may help reduce the risk of muscle cramps;
  • Vitamin D – is crucial for bone and muscle health, helps to absorb calcium and phosphorus and strengthens the body’s immunity;
  • Iron – helps in the formation of red blood cells that transport oxygen to the muscles, and also affects the level of energy and endurance;
  • Vitamin C – helps protect cells from oxidative damage, affects immunity and accelerates regeneration after training;
  • Potassium – is necessary for the proper functioning of the nervous and muscular systems and affects the body’s electrolyte balance;
  • Protein – is the basic building block of muscles, so during intensive training, it is worth taking care of proper protein intake;

However, it is worth remembering that the best source of nutrients are varied and well-balanced meals. Supplementation should be treated only as a supplement to the diet and should always be consulted with a doctor or physician

How often should you train so as not to overload your body?

The appropriate frequency of training depends on many factors, such as training goal, fitness level, age, health and other individual factors. However, it is generally recommended that adult adults engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, combined with strength training at least twice a week.

It’s important to give your body time to recover between workouts. Training too often or training too hard can lead to overtraining, which can lead to injury, fatigue, decreased performance and an increased risk of disease. That’s why it’s important to include rest days between workouts, and remember to eat properly, stay hydrated, and get adequate sleep so that your body has enough time to recover and adapt to your workout.

Remember that every body is different, so it is always worth adapting your training routine to your individual needs and limitations. If you have any doubts, it is worth consulting a trainer or doctor.

Leave a Reply

Your email address will not be published. Required fields are marked *