Becoming a new mommy, balancing life, and creating time for your self is increasingly difficult in today’s world. Taking care of family and making sure the kids are healthy and happy is a main priority. Taking the time to eat properly and take in proper nutrients is normally second on the list for many of the moms I meet. But isn’t it as important to make sure you are taking care of yourself so you can do all these things for your family and kids? There are several nutrients that are key in staying healthy and balancing your ever increasingly eventful and demanding lifestyle.
Essential Fatty Acids
Omega 3 fatty acids and omega 6 fatty acids are the two types of essential fatty acids. Omega 3 fatty acids also know as alpha-linoleic acids and Omega 6 fatty acids are known as linoleic acids. These fatty acids are essential (meaning you need these in your diet to help your body function properly, and your body can not produce them). A few you would recognize are fish oil, flax oil, safflower oil, and grape seed oil. These fatty acids are widely found in fish, almonds, walnuts, and pistachios, and butternuts and many vegetable oils. Barlean’s Flax Seed Oil is one of my absolute favorite supplement products in the essential fatty acids category. It’s very easy to add to a shake or top off as a syrup replacement on a protein pancake.
Glutamine is essential for muscle repair and recovery. It is also great to keep your immune system up and running properly. I recommend Muslce Parm’s Glutamine. You can add this to a post workout shake to help with recovery.
The ability to absorb B12 actually decreases with aging. Being deficient in B12 can decrease energy levels and has negative effects on memory. My favorite form of B12 is actually Zipfizz Healthy Energy Drink Mix. I like to take these in place of a pre-workout supplement to provide more energy to fuel my workouts.
The benefits of Vitamin C are numerous. Not only important for staying healthy and cold free but also essential for recovery & tissue repair.
We all know Calcium is essential for women of all ages but it is especially important for those who workout. Active women lose a lot of nutrients through intense exercise. Many nutrition plans are low in calcium, since dairy is high in fat, making it that much more important to add a calcium supplement into your diet.
Along with other nutrients, our body loses magnesium during our gym sessions. Magnesium has been thought to increase athletic endurance and decrease muscle fatigue. That’s great news for those trying to build muscle gains.
Essential Amino Acids
Essential Amino Acids play a role in the digestion & repair of muscle tissue. Amino acids are the building block of protein. Amino acids come mostly from animal sources including meat, dairy, fish but also grains such as quinoa.
Women that are active in weight lifting tend to be somewhat low in iron. Iron supplements can be beneficial by adding a safe level of iron to your diet. If your not eating enough red meat, spinach, or leafy greens then think about including it as a supplement.
Fuel for your muscles. Whey protein powder can increase your nutritional and training efforts tremendously. Protein powder is the best way to ensure that you are taking in enough protein for your active lifestyle. Many moms do not have time to stop and eat 6 small meals a day so whey protein shakes can be helpful in keeping your muscles from catabolizing and in turn, decreasing your efforts in the gym.