BBC SCIENCE FOCUS MAGAZINE COLLECTION 57EXERCISEGETTY X4, ISTOCKPHOTO
CAFFEINE
A natural stimulant found in
tea, coffee, cocoa and colas,
caffeine has long been known
to enhance performance.
Lower doses of caffeine (about
200mg or <3mg per kg body
mass) are thought to help
improve alertness, mood and
concentration during and after
exercise, with few if any
adverse side effects.CHERRY JUICE
Cherries are a great source of
antioxidants, including
vit amins A and C , a s well a s
anthocyanins – red, blue, and
purple pigment s that have
potent antioxidant properties.
Drinking cherry juice, which
contains these components,
may help to reduce
inflammation and ease muscle
soreness after exercise.RED MEAT
(Iron)
Lean red meat is an important
source of essential nutrients,
including iron, zinc and
energy-yielding B-vitamins.
Female endurance runners
in particular are vulnerable
to iron deficiencies and so
should try to include lean
red meat regularly within
their diets.PROTEIN
(Essential amino acids)
Protein is needed during
exercise to offset muscle
wasting, which can occur when
protein intakes are inadequate.
High-qualit y protein, such a s
that found in f ish or red meat,
can help to maintain muscle
size and strength, particularly
when combined with
resistance training.Aerobic exercise, or a
combination of aerobic and
muscle-strengthening activities,
three to five times a week for
30 to 60 minutes can help
maintain learning and keep
judgement skills sharp.
Meanwhile, natural brain
reactions to exercise have been
shown to protect us from
forgetfulness and improve
problem solving.
Recent research even suggests
that exercise throughout one’s
lifetime can play a major role in
battling the onset of age-related
ailments, such as dementia.
Several studies, including one
from Japan published in the
International Journal of SportsMedicine and another presented
at the 2015 Alzheimer’s
Association International
Conference found that both
regular aerobic exercise and
some forms of resistance
training improved
hippocampus-related
memory and slowed down
cognitive decline.
A study from the University of
Montreal noted that those of us
who use the weight room to
build muscle may be giving the
brain a lift, too. The study
suggests that the raised levels
of grow th fac tor 1 (IGF-1)
caused by resist ance training
helps in neurone (brain cell)
growth and longevity.Stay sharp
Exercise keeps us mentally fit too
Natural exercise supplements
Dr Emma Derbyshire, an expert in nutritional physiology at Manchester Metropolitan
University, reveals natural exercise supplements to make your workout more effective