Six Important Nutrients to help with Performance and Recovery

No amount of any herb or nutrient is going to take you from the couch to the podium without your dedication to proper training and nutrition.

However, if you’re already doing what you can in terms of diet and exercise, then adding a daily supplement to enhance the effects of your training can serve as a tune-up for your body and help you reach the next level of performance.



Rhodiola is a herb that has adaptogenic properties. This means it helps to increase the body’s resistance to the effects of stress, including physical stress such as strenuous exercise by modulating the stress hormones released by the adrenal glands (stress glands).
It also helps to improve performance in athletes by slowing glycogen utilisation and reducing lactic acid build-up leading to improved athletic performance and decreased fatigue. Click here to find out more



Glutamine is an amino acid that is naturally found in the body but intense physical activity can drain glutamine stores faster than your body can replenish them, which can unfortunately cause your body to break down its own muscle, leaving you in a catabolic state. Low levels of glutamine can also compromise your immune system, increasing your risk of infections.

Glutamine supplementation has been shown to aid in muscle recovery, in addition to boosting immune function following exhaustive exercise.



Endurance athletes need protein! While it’s not uncommon for endurance athletes to place more focus on carbohydrate intake, protein is essential for the repair, construction, and maintenance of your muscle mass.

Additionally, when you exercise for prolonged periods of time, your body turns to protein as an additional source of energy, making it even more important to consume adequate protein so that you don’t sacrifice your muscle tissue!

Inadequate protein intake leads to a dehydrated amino acid pool and consequent breakdown of healthy cells without repair, ultimately leading to elevated injury risk, slowed recovery time, increased feelings of lethargy and poor athletic performance.


Coenzyme Q10 (CoQ10)

CoQ10 is required by your cells to produce energy particularly in the heart and muscles. When athletes train, their bodies demand for CoQ10 is increased. Because the body is in such high need of energy during physical activity, CoQ10 can get used up rather quickly if not present in adequate amounts. In fact, it’s fairly common for trained athletes to have lower amounts of CoQ10 because of the huge demand during exercise.

Although the human body makes its own CoQ10, production declines with age, poor diet, illness and some medications.

Supplementing with CoQ10 can increase your maximal oxygen uptake (VO2-max) so more oxygen gets your cells so they can function properly; faster recovery, as well as protecting your body from oxidative stress; plus it’s great for long term heart health. Link to Good Health website Opti Co-Q10 and CoQ10 300mg Complex. Click here to find out more



Bovine colostrum is used by athletes mainly for its natural source of Growth Factors (IGF-1) which helps in muscle recovery time after intense training but it is also helps to maintain gut integrity against the heat stress of exercise, and assist recovery from illness from over training, infections and surgery. Click here to find out more



Magnesium in particular is a common deficiency amongst athletes and is vital for proper muscle function, blood pressure, hormonal interactions, immunity and bone health as well as crucial for energy metabolism.

Virtually every body system can display deficiency symptoms because all systems throughout the body rely on magnesium. Athletes in particular might find it easy to explain away fatigue or muscle cramps, lowered immunity, and even altered heart rates, and indeed these symptoms are common and multi-faceted in cause. However, a simple magnesium deficiency could also be the underlying factor. Magnesium is also lost through sweat, so athletes training hard in hot and humid environments might further increase demands. Click here to find out more