Vitamins

Vitamin supplements are essential when you are on a strict workout regiment. Well actually, vitamins are important all the time, but their importance multiplies when working out. I am sure you are aware of the benefits of vitamin C, or taking a Calcium supplement, but have you walked down the vitamin aisle and asked, "what are all these other bottles for?" Here are a few supplements I recommend adding to your diet:

• Multi Vitamin: If you are not already taking a multi, I beg you, start! Multi vitamins, as well as, vitamins C and B all help build your immune system, fight fatigue, boost energy levels, and strengthen your cardio vascular system. Remember, a multi vitamin needs to be a daily addition to have the most effect. 
• Fish Oil and Flax Seed Oil: Both of these provide the "good fats" your body needs to repair muscle, fight soreness, and reduce inflammation. Taking these will help you during and after your workout because they help speed up the healing process. 
• You could simply eat a lot of fish (salmon for example), but you would have to eat a lot of it to match the amount you receive in a pill. Furthermore, all the goodness takes longer to process in your body then when you take it in the pill or liquid form. 
• If you are already in the habit of adding flax seed to oatmeal or in breads you bake, or even in almond/peanut butter, that's great! However, make sure you use ground flax seed. Your body does not process flax seed in its whole form, so you lose the benefits. 
• Cayenne: If you are in to spicy foods like we are at my house, you may have enough of this in your diet, but if not, consider this tiny pill. It helps increase blood flow, reduces inflammation about to 50%, and speeds up healing. You can take cayenne regularly or only post tough workouts; the effectiveness remains the same.

Happy Sweating,
Dominique