The following nutrients are reported to improve health and fitness.
Turmeric is a potent anti-inflammatory. Controlling inflammation is not only important after stressing your muscles and joints through exercise, but inflammation is a huge factor in nearly every disease, including cancer, ulcerative colitis, arthritis, diabetes, and chronic pain.
Curcumin is the compound in tumeric responsible for reduction of inflammation.
You can enjoy the benefits of curcumin by using tumeric when cooking, just remember to combine it with a healthy fat, like coconut oil and black pepper to increase its bioavailability.
Phosphatidylserine, (PS). Is critical in the maintenance of all cellular fuction as it works synergistically with the omega-3 fatty acids EPA and DHA to form healthy cell membranes. PS is a phospholipid and contains both aminoacids and fatty acids.
PS is best know for its ability to improve memory and cognitive function, but research shows that it is also important for bone matrix formation, immune system cell repair and removal, heartbeat coordination, testicular function, and for for hormonal secretion by the adrenal glands. It has also been shown to lower cortisol, something over exercising can raise to an unhealthy degree. PS has been shown to improve athletic performance and decrease muscle damage while improving the endocrine stress response to exercise-induced bodily stress.
One study found that supplementation with 750 mg of of soybean-derived PS significantly improved exercise capacity measured by exercise time to exhaustion in cyclists.
In supplement form, a standard dose of PS is 100 mg taken 3 times a day to a total of 300 mg daily.
Astaxanthin is a red pigment molecule that is found in certain marine algae and up in the food chain i various seafood and birds. It is a carotenoid structurally similar to to beta-carotene, but in an even more potent antioxidant.
Astaxanthin is fat soluble, and should be taken with food. Most studies find favorable effects when consuming 6 to 24 mg daily. An enriched salmon or krill oil will provide you with about 6 to 8 mg, otherwise you can find pure astaxanthin in supplement form.
Astaxanthin studies are in its infancy, but have shown that it reduces exercise-induced mucle damage, reduces body fat, body weight, and cholesterol, increases aerobic capacity and power output, increases blood flow, and boosts mitochondrial energy delivery in the heart for more power and and efficiency. Clearly, a powerhouse supplement for any athlete!!!