Healthy New Year - Muscle & Performance

Healthy New Year


After the confetti (and hangovers) is cleared away, 2012 (and reality) sets in. Yes, it’s time to realize that you probably consumed excess calories during the holiday season and that you probably didn’t get in all the nutrients you needed to maximize your health, performance and physique goals. But it’s also time to right those wrongs and kick-start good health for the rest of the year. Here are three basic supplements you can take to reset your system. (P.S. Do we need to mention that now is also a good time to cut back on calories?)

Multivitamin/Mineral Because few people get in all the vitamins and minerals they need from their food supply, taking a multi ensures that you don’t have any deficits, supporting your health and performance in the gym. Even if you’re supplementing with individual vitamins or minerals (and you should be), you should still take a multivitamin/mineral with breakfast and dinner every day.

Fish Oil As far as we’re concerned, everyone — everyone! — should be taking a fish oil supplement. The American diet is notoriously low in the beneficial omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. Omega-3s have been shown to reduce the risk of certain cancers and heart disease and turn on genes that promote fat loss. Take 1 to 2 grams of fish oil two to three times per day with meals, for a total of up to 6 grams.

Antioxidants While many antioxidants may be included in your multi, you can gain even more benefits by supplementing additional amounts of vital micronutrients like vitamins C and E, beta-carotene, zinc, copper and selenium. These antioxidants destroy free radicals, harmful chemicals that are created by reactions in the body. Reducing free radicals helps improve overall health, reduces the chances of disease and promotes recovery from training.