Over 60? These Are The Best Supplements For Your Workout Routine – Eat This Not That
There is a lot to love about getting older, from those cherished bonds you can only make through decades of friendship, to the confidence that comes from a life well lived. However, not everything is so rosy in the aging process. For many active adults, training becomes more difficult with age, and potentially perilous.
That said, by adding the right supplements to help bolster your workout routine, you’ll feel stronger, healthier, and ready to take on the world. Read on to find out which supplements nutritionists and personal trainers recommend if you’re training over 60. And for great additions to your workout routine, check out the Best Supplements to Buy at Costco, Experts Say.
If you want to keep your energy level high throughout your workout, try adding the amino acid L-carnitine to your regular supplementation routine.
âL-Carnitine is one of my favorite energy and lean body supplements,â says Marie Ruggles, MS, RD, CN, CDE, author of Optimize Your Immune System: Create Health and Resilience with a Kitchen Pharmacy. Ruggles notes that people tend to produce less L-carnitine naturally as they age, but supplementation can help.
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Yes, protein shakes are still a great way to improve your exercise routine when you’re over 60.
“Protein supplementation has been shown to help prevent muscle loss in aging people, inhibit fat gain and reduce risk factors for cardiovascular disease,” says the personal trainer. Emilie Servant, head of trainer training at Ultimate Performance. âMaintaining muscle mass is known to be beneficial and reduce ‘all-cause mortality’ in people over 60. Protein supplementation has also been shown to maintain IGF-1 levels, which helps maintain bone density, reducing the risk of fractures and decreasing recovery time after injury. “
Vitamin D has been a hot topic amid the COVID pandemic, and it’s also a great addition to any workout-enhancing supplement routine over 60.
âVitamin D supplementation is associated with a wide range of benefits, especially in the elderly and the elderly,â says Servante. The benefits range from enhanced immune health, reduced systemic inflammation (protection against COVID), bone strength, reduced change in metabolic diseases, and even mental benefits like improved body condition. mood and cognition. “
âAt the recommended doses of between 1,000 and 5,000 IU per day, you should receive some or all of these benefits,â adds Servante.
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If you want to help relieve pain and inflammation in your joints after training, try incorporating curcumin into your regular routine.
“Of the dozens of reported benefits, the most important are dramatically reduced inflammation, improved cognitive abilities, improved cardiovascular health, and reduced risk and aggressiveness of certain cancers,” Servant explains. . “There is also substantial evidence of benefits in patients with rheumatoid arthritis.” To get these benefits, you need to take a supplement that contains a bioavailable form of curcumin, adds Servant.
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Adding omega-3 supplements to your workout routine can make all the difference in inflammation and whole body health.
âDHA and EPA, which are most easily obtained from concentrated fish oil supplements, have a wide range of health benefits,â explains Servante. “DHA has a direct effect on GPR120 receptors which directly reduces inflammation and increases insulin sensitivity. When combined, EPA and DHA have beneficial effects on lipid profiles, including cholesterol. Omega-3 supplements also have heart health benefits and lower your risk of stroke. “
While many people lose muscle mass as they age, supplementing with creatine can be helpful in keeping your body active and strong. There have been many claims surrounding the sports supplement as being dangerous or causing side effects, but none are supported by science.
“Creatine is a supplement that can help maintain and grow muscle mass,” says personal trainer Jody Braverman, NASM-CPT, NASM-FNS, PN1, founder of TrimTactics.com. “The International Society for Sports Nutrition reported on a meta-analysis showing that creatine supplementation in older study participants resulted in increased muscle growth and strength after 12.6 weeks of strength training. “
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