Benefit from Branched Chain Amino Acids (BCAAs)

BCAAs are a sub-group of amino acids which make up the most abundant amino acids in human muscle tissue.  Amino acids are simply building blocks of protein.  They can be found in many foods and in greatest amounts in high protein foods such as eggs, milk and meat.  Today these super amino acids can also be found in protein and carbohydrate sports drinks too.  A study in the International Journal of sports nutrition and exercise metabolism, Dec 2007, looked at the effect of a branched chain amino acid (BCAA) drink on markers (indicators) of muscle damage after endurance exercise.  The researchers compared drinking a BCAA drink with an equal calorie carbohydrate drink and a zero-calorie flavoured water, during exercise.  They found that all measured markers of fatigue were reduced in the BCAA supplemented group, indicating that BCAAs provide great support for recovery when taken on board during exercise.  The easiest way to achieve this is via a fortified sports drink.

Juice your joints

As you train harder for longer it becomes even more important to protect and cushion the joints.  When we tear or damage our tissue, as we do with the nature of training, our body reacts by producing glucosamine (this naturally occurs in tendons, ligaments and cartilage) to form new connective molecules.  Glucosamine’s main function in the body is to stimulate the growth of cartilage, and to hydrate tendons and ligaments protecting them from injury.  The body normally manufactures this miracle hydrator and protector and nominal amounts are obtained from our diets, but with production levels diminishing with age or with excessive training glucosamine supply can fall short of demand leaving our joints, tendons and ligaments vulnerable.  By adding glucosamine to the diet in the form of a supplement, this increases the synthesis of a substance called chondroitin.  Chondroitin keeps the cartilage filled with fluid, nourishing and hydrating it, both of which are vital in keeping it healthy, flexible and strong.  When looking for a glucosamine joint formula, ideally select a product combining glucosamine and chondroitin which in combination will work to restore synovial fluid and tissues in and around the joint, as well as between the vertebrae of the spine, acting to cushion the bones, tendons and ligaments from damage. The ideal combination is 520mg of glucosamine and 300mg of chondroitin per day, which can be found in formulas such as ‘Ache Free’, found in all good health food shops.

If you weren’t addressing any of these recovery factors, gradually employing them will likely lead to a dramatic improvement in recovery.  Even just getting the fundamentals of energy and hydration right, however, will leave you with more energy to train.  You can then more than imagine a body be strong and fit right through the summer months.