6 Key Ingredients to Fitness Success

Exercise increases our need for a range of nutrients, particularly antioxidants. When we train hard, we take in more oxygen, meaning our body is exposed to more free radicals (the nasties that cause aging and oxidative damage). The harder and longer you train, the more antioxidants you need.

Training also places a heavy load on our muscles and joints, so it’s important to give them the right nutrients to avoid wear and tear. And of course, getting through that 6 am spin class takes a lot of energy, so you need nutrients that help boost energy production.

Signs you might need extra nutritional support. Muscle cramps, spasms, joint pain, poor immunity, and low energy levels are classic signs of a need for additional nutrition.

Here are our top six essential nutrients for gym bunnies and athletes:

1. The Spark Plug: Ubiquinol

Feeling wiped out after that training run? Reach for the CoQ10. CoQ10 is a naturally occurring compound found in every body cell, where it plays a vital role in ATP synthesis (or more simply energy production). Found in large concentrations in hard-working organs like the heart and lungs, CoQ10 is also a potent antioxidant.

Increasing your intake of CoQ10 may help boost energy levels and reduce fatigue from a heavy training schedule. Its antioxidant properties can help fight free radical damage and manage the increased levels of inflammation created by exercise.

Older athletes can particularly benefit from increasing their intake of CoQ10. Our CoQ10 levels decline naturally as we age (by the time we reach 40, our CoQ10 levels are half what they were at 20), so supplemental CoQ10 may help boost energy levels and enhance recovery for older athletes.

Xtendlife’s Omega 3 / QH Premium CoQ10 fish oil contains Kaneka QH Ubiquinol which is the same form of CoQ10 that is naturally produced by the body – making it highly bioavailable.

2. The Joint Healer: Green-Lipped Mussel

Sore knees after working out? New Zealand Green-Lipped Mussel can help.

Over time, exercise can cause wear and tear on joints, leading to pain and stiffness. New Zealand native Green-Lipped Mussels (Perna canaliculus) contain naturally occurring proteins, minerals, carbohydrates and omega-3 fatty acids that can help relieve pain and inflammation and improve joint mobility.

The active ingredients in Green-Lipped Mussel work in three ways to support healthy joints:

• Mucopolysaccharides (or MPS) support healthy elasticity within connective tissue and maintain supple, healthy joints.

• Chondroitin sulfate and glucosamine help rebuild and maintain healthy cartilage for natural shock-absorbing support within the joints.

• Omega-3 fatty acids help relieve inflammation.

Green-Lipped Mussels caught the attention of scientists and researchers when it was discovered that the Māori elders could perform even the most rigorous of physical tasks. Their strength and mobility were attributed to Green-Lipped Mussels, which made up an important part of the traditional Māori diet.

Demonstrating the efficacy of Green-Lipped Mussel to support joint health, patients with osteoarthritis who took a Green-Lipped Mussel supplement for 12 weeks noticed an incredible 89% reduction in pain.[1]

3. The sweetest way to boost your energy levels: Bee Pollen

A heavy training schedule increases your need for nutrients. Adding a little bee pollen to your daily routine is a simple way to boost your nutrition, increase your energy levels, and enhance recovery.

Bee pollen is the pollen from flowers that is collected by bees and then mixed with honey and other secretions to form granules. It also happens to be one of the most nutritious foods on the planet, containing a wide range of vitamins, minerals, and enzymes, as well as antioxidants to fight free radical damage. Native cultures worldwide have used bee pollen as part of their daily nutrition for centuries, as well as a survival food due to its high concentration of nutrients.

Bee pollen is particularly beneficial for athletes due to its anti-inflammatory properties, which can help to manage the increased inflammation created by exercise.[2] At up to 60 percent protein, it’s also a useful source of amino acids for muscle repair and recovery. 

4. Nature’s Powerhouse: Spirulina

Want to supercharge your workouts? Spirulina will give you the edge you’re after. This blue-green algae is arguably the most nutrient-dense food on the planet, containing a plethora of vitamins, minerals, and antioxidants to boost energy levels, enhance performance, and support your recovery. Containing all 22 amino acids, it’s a complete source of protein for vegetarians and vegans.

But perhaps spirulina’s most important benefit is its alkalizing properties. The modern diet, high in sugar, meat, and carbohydrates, is highly acidic which can lead to a range of health impacts over time, including poor bone density, inflammation, and even some forms of cancer. Green foods like spirulina help alkalize the blood, reducing this chronic state of low-level acidosis.

High in antioxidants, spirulina also helps counteract the increased oxidative damage and inflammation created by exercise,[3] as well as boosting the immune system.