There are three factors that you should not neglect if you want to be successful in sports. This article will tell you what they are. In addition, we will tell you which nutritional supplements can be useful in sports.

Don’t worry, we also move away from the mainstream products that revolve around amino acids. Did you know, for example, that probiotics can also support your performance?

3 Golden Rules for Successful Athletes

Busted! I’m sure you’ve Googled what makes a successful athlete. Of course, ambition, that’s a given, but beyond that, there are 3 golden rules that every fitness enthusiast should follow, but beyond that, there are 3 golden rules that every fitness enthusiast should follow. They help keep your body on track.

Now, let’s take a look at which tips have earned a success award.

1. Hard Training

Do you think this is just a phrase I’m going to give you along the way? But no, we are now dissecting the word together. After all, hard training can be defined in different ways. And that’s a good thing because the term should definitely be understood individually. Just because your gym buddy is swinging the pump bar up seemingly effortlessly and endlessly, that doesn’t have to apply to you.

Hard training requires a lot of self-reflection. Otherwise, you’ll end up overtraining. That’s not advisable, because you’ll ruin athletic successes and put an excessive strain on your body.

There is one thing we must be aware of: sport is not murder, but it does put your organism in a certain state of stress. This applies to both strength and endurance sports. If you routinely overstress your body with too much intense exercise, it can lead to a chronic increase in your cortisol levels. Cortisol is a stress hormone that your body releases to ensure it has enough energy. It’s a bummer that performance is maintained by stirring up your protein stores – your body’s muscles.

This happens because cortisol promotes the formation of glucose from proteins. It also slows down the production of testosterone. However, the sex hormone is considered a real helper for muscle building.

A study suggests that the training time should not exceed 60 minutes. According to this, already after 45 minutes, the cortisol level rises sharply and the testosterone level drops.

In a nutshell: a hard workout is about going to your limits, but not beyond them!

2. Sufficient Recovery

As an athlete, you know that rest is just as important as hard training. Experts emphasize that muscles should be allowed to rest at least 1-3 days a week.

Only through recovery can you restore your body’s physiological balance. Often, recovery is treated “stepmotherly”. The recovery period is particularly troublesome for enthusiastic athletes. It is seen as a compulsory break that is only willingly skipped. Try to change your mindset. The recovery phase is not an interruption of your training, on the contrary, it is an important part of it. You can’t have one without the other.

Don’t believe me? Maybe a study from Finland will motivate you. It has been proven that muscle growth in strength athletes does not happen during training but during the rest period.2

3. Healthy Nutrition

Your body is only efficient if it has enough nutrients. Therefore, you should choose your food as varied as possible. It is obvious that fast food does as little for you as other “empty” food ingredients. Use the power of nature and resort to valuable oils that are rich in omega-3 fatty acids – Linseed oil is particularly recommended.

Fruits and vegetables should be on the menu several times a day. Foods high in fat and sugar should be given little attention. Meat is a welcome guest, but here, too, moderate consumption is important. After all, pork in particular supplies the pro-inflammatory Arachidonic Acid.

Nutritional Supplements in Sports man swimming in a pool

Source: Unsplash

Nutritional Supplements in Sports

Can you remember the place where all athletes used to meet after their training, but also in between? It was like a kind of gas station where your organism got important nutrients, and you could choose from a variety of flavors. From currant to strawberry to lemon, it was all there. Exactly, we are talking about the mineral drink bar.

These popular drinks are still available in gyms today. For a long time, they were considered THE way to legally boost the body during training. In recent years, nutritional supplements have increasingly drawn attention to themselves. They are supposed to compensate for possible deficiencies in order to make the organism robust and efficient. This should make it possible to better master athletic challenges.

When you think of “dietary supplements in sports”, amino acids are sure to come to mind. Of course, we also offer high-quality amino acids in the form of L-TRYPTOPHAN, L-GLUTAMIN, L-LYSIN, and L-TYROSIN.

Today, however, we would like to take a look at those dietary supplements that are rarely in the spotlight.

Nutritional Supplements: Omega-3 Fatty Acids and Sports

If you are highly active in sports, your body can develop compounds that have an aggressive effect. If there are additional injuries in the musculature, for example, due to stress, the result can be inflammatory reactions. You will notice this because the regeneration phases are longer and there is muscle pain. This unfavorable course can be positively influenced by a healthy diet.

Fatty acids, especially omega-3, play an important role. Your body is not able to produce these fats itself, therefore, the fatty acids must be taken in from outside. Both omega-3 and omega-6 are necessary for your organism. However, omega-6 fatty acids are increasingly taken in, for example with sunflower and soybean oil.

The right ratio between the fatty acids is crucial. The German Nutrition Society advises a ratio of 5:1, with the first value representing omega-6.

Omega-3 is considered to be beneficial to health but tends to be consumed to a lesser extent in this country. A good source of omega-3 is cold-water fish such as salmon, herring, and mackerel.

Why Are Omega-3 Fatty Acids So Important for Athletes?

Omega-3 fatty acids possess anti-inflammatory properties. In addition, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) can be deposited in the membranes of the body’s cells. This makes them more flexible and supple. According to experts, this effect is particularly crucial for the metabolism of athletes. People who practice recreational sports are advised to take in at least 0.3 g EPA/DHA daily. This can be achieved with two fish meals per week.

By the way: It makes no difference whether you prefer fresh, frozen, or canned fish.

Are you involved in competitive sports? If so, an increased intake may be advisable. According to nutrition experts, we are talking about 1-2 g EPA/DHA per day. It is much harder to consume this amount, however, if you don’t want to eat fish every day, high-quality dietary supplements are a solution.

Our Recommendation: Omega-3 Fish Oil Capsules From Arktis Biopharma

OMEGA 3

With our premium omega-3 supplement you can get both Eicopentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Both EPA and DHA contribute to the normal function of the heart, and in addition, DHA is needed to support healthy vision and normal brain function.

Our omega-3 capsules are enriched with vitamin E. The nutrient is considered helpful in the fight against oxidative stress which occurs during sports.

Nutritional Supplements: Probiotics and Sports

Probiotics are, by definition, a concoction that combines viable microorganisms. They are supposed to support the intestinal flora and thus push the immune system. No wonder, because your gut houses the largest percentage of immune cells in your body.

Let’s face it: diseases are the most frequent threat to your training success, aren’t they? Other athletes feel the same way. In particular, colds of the upper respiratory tract can necessitate a forced break. Numerous studies suggest that probiotics can help to counteract these annoying complaints.

In one study, long-distance runners were given a probiotic containing the bacterial genus Lactobacillus Fermentum or a placebo. The result – the subjects with the probiotic only complained of half as many days of respiratory symptoms as the control group.

Intestinal Bacteria and Their Outstanding Performance

Protecting the microbiome in your gut is imperative. Not to mention the fact that beneficial bacteria help synthesize nutrients and keep cortisol levels in balance.

One study even found that mice could swim four times longer if they took Lactobacillus Plantarum TWK10.

Our Recommendation: the Probiotics Start-set From Arktis Biopharma

Do you want to pay more attention to your intestines, but don’t know how? Then you should try our starter set. With it, you get a full load of beneficial bacteria.

Start-set From Arktis Biopharma includes Bifidobacterium bifidum DSM-15954, Enterococcus faecium NCIMB 10415, Lactobacillus acidophilus DSM-13124 , Lactobacillus casei DSM-2001, Lactococcus Lactis, and Lactococcus Salivarius.

In addition, our product contains vitamin D, which contributes to the normal functioning of the immune system. To the set, we add our “Arktis GROW”, which is made of 100% acacia fiber. This is valuable dietary fiber, which is both food and fertilizer for beneficial intestinal bacteria.
Secret Tip: Arktis Strong | Colostrum From Arktis Biopharma

Colostrum is a true insider tip. Many have not yet heard of this valuable elixir. According to selected studies and practical experience, it can even help athletes. In particular the antioxidative and the immune-modulating characteristics are brought thereby into the foreground.

Colostrum is the first milk that mammals pass on to their offspring. It is endowed with a multitude of vital and protective substances, which can also be absorbed with our dietary supplements. The colostrum is sourced exclusively from EU-certified German-Austrian farms. There is no genetically manipulated animal feed involved.

Furthermore, care is taken to ensure gentle processing in order to preserve the valuable vitamins, minerals, growth factors, amino acids, and immunoglobulins as well as bioactivity.

Sources

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954/
  2. https://pubmed.ncbi.nlm.nih.gov/21311349/
  3. https://www.ak-omega-3.de/presse/publikumsmedien/omega-3-fettsaeuren-sind-wichtig-der-sporternaehrung
  4. https://pubmed.ncbi.nlm.nih.gov/17617998/
  5. https://pubmed.ncbi.nlm.nih.gov/18272539/
  6. https://pubmed.ncbi.nlm.nih.gov/27070637/
  7. https://pubmed.ncbi.nlm.nih.gov/26689231/
  8. https://pubmed.ncbi.nlm.nih.gov/21933312/
  9. https://www.intechopen.com/books/probiotics-and-prebiotics-in-human-nutrition-and-health/biosynthesis-of-vitamins-by-probiotic-bacteria
  10. https://pubmed.ncbi.nlm.nih.gov/11244182/
  11. https://www.aerztezeitung.de/Medizin/Colostrum-wirkt-antioxidativ-und-staerkt-die-Abwehr-349191.html
  12. https://www.dge.de/presse/pm/mehr-bewegen-und-die-fettaufnahme-reduzieren/
Jennifer Ann Steinort

Autorin Jennifer Ann Steinort

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