Did you know there are natural supplements that can help you achieve better results from exercise? Just about everyone would like to look slim and toned, but not everyone is willing or able to put in the effort to achieve this outcome. A common line I hear from my patients is “I would exercise if it wasn’t so hard”. Or “I’m so exhausted, I barely have the energy to get through the day. I have nothing left to spare on exercise”. Improving your overall health and energy level is always the first step. Building up a good level of strength and fitness takes time and commitment. Once you have achieved greater fitness, exercise becomes much more enjoyable. There are no nutritional supplements that can take you from a couch potato to an elite athlete, but there are nutrients that can help in more subtle ways. Certain nutrients can help to boost your energy and enable you to work out to a higher intensity. Nutrients can also help with muscle recovery and enhanced performance. Most of us are short of time and we’d like to achieve the best possible workout in the least amount of time. We also want to have plenty of energy so that we are inspired to exercise, rather than seeing it as a chore. Adequate, easily digested protein is vital for healthy muscle function. I recommend you obtain protein from sources such as seafood, red meat (preferably pastured or grass fed), eggs and poultry. Nuts, seeds and legumes provide smaller amounts of protein. Whey protein powder shakes are a very useful way to incorporate easily digested protein into your diet. They can particularly help muscle recovery if you consume them after a workout. Researchers at McMaster University in Canada and the University of Nottingham in England studied 15 young men who all regularly performed resistance exercise. The men were tested to measure the rate of muscle building under different circumstances: after eating 15 grams of whey protein at rest and eating it after a bout of resistance exercise, as well as exercising but not consuming whey afterwards. The exercise involved lifting a heavy load on a leg extension machine. Each participant returned to the laboratory 24 hours after exercising and ate 15 grams of whey protein. Results of this study showed that muscle building increased more after eating whey. This study shows that the amino acids in whey are easily utilized by the body and used by muscle cells to rebuild and repair themselves after exercise. Whey protein powder can be made into a smoothie and provides a quick, easy and tasty meal; most commonly breakfast. It can also help increase the benefits you receive from exercise. Glutamine helps your muscle cells and your immune system. Glutamine is the most abundant amino acid in the body. It makes up approximately 50% of the free amino acids in muscle tissue. It plays a major role in muscle repair and maintenance. Your cells can also use glutamine as a source of energy, in a similar way to using glucose. Taking a glutamine supplement can help you work out harder and recover more quickly. Glutamine is also used as a source of fuel for your immune cells. Intense exercise can temporarily weaken the immune system and make you more prone to picking up an infection. Professional athletes are particularly at risk and several studies have shown that a glutamine supplement can help support the immune system during and after exercise. Magnesium can help to reduce muscle aches and pains and prevent muscle cramps. Exercise causes your body to use up more magnesium. Being magnesium deficient raises your risk of suffering with aching muscles and slow recovery. Magnesium is also required by the enzymes that generate energy in your body, and fatigue is a common manifestation of magnesium deficiency. Antioxidants. The antioxidants found in vegetables, fruit, tea, spices, chocolate and red wine can all improve your exercise performance and recovery. The energy generating components in your cells are called mitochondria. The inner membrane of the mitochondria is very rich in fatty acids. These fats are fragile and easily undergo oxidative damage from free radicals. Air pollution, stress, sugar, alcohol, viral infections and diets lacking fresh vegetables all promote oxidative damage. This can impair the health and function of your mitochondria, leaving you low on energy. Apart from making sure you consume a lot of fresh vegetables each day, I’m a big advocate of raw vegetable juices. They are a powerful way to boost your antioxidant intake. Omega 3 essential fatty acids. These fats help to reduce inflammation in the body, including in the muscles; they improve joint flexibility and speed up recovery from exercise or injury. Omega 3 fats are found in oily fish, such as salmon, mackerel, sardines and anchovies. The precursor of these fats is found in some nuts and seeds. If you're not a fish fan, consider a supplement.  You may find it significantly reduces aches and pains in your body. Don’t forget to rest. It’s great to exercise regularly but your muscles need rest and good quality sleep in order to repair themselves and grow stronger. If you are tired or sore, your body is telling you it needs rest. Listen to it. The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.