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Replenish your Beach Body

The sun is shining and the smell of BBQ is in the air; that also means bathing suit season is around the corner.  I always encourage working out and an active lifestyle but did you know there are a few key minerals and amino acids that become depleted after intense exercise and others that will get you to that beach body goal faster?

Let’s talk about Magnesium, Calcium, and L-Arginine with L-Ornithine.

Magnesium

Magnesium is used to make ATP, the storage form of energy for our cells.  Intensive exercise decreases tissue magnesium levels through perspiration and burning ATP to fuel your activity.  Studies have shown supplementation with Magnesium daily for at least four weeks prior to an event may increase aerobic performance, greater strength and less exercised-induced muscle injury. 1

Calcium

Weight-bearing exercise is recommended for building and maintaining bone density.  However, intense exercise may cause calcium loss through perspiration.  One study evaluated a men’s college basketball team and found on average 247 mg of calcium loss at each practice.  This daily loss of calcium without appropriate supplementation decreased bone mineral content 3.8% during the first basketball season.  The estimated dose of calcium needed to prevent bone mineral content loss was 2,000 mg per day. 2

L-Arginine and L-Ornithine

L-Arginine is a precursor to the vasodilating nitric oxide and promotes the release of human growth hormone (HGH).  L-Ornithine amplifies the effect of the HGH; therefore taken together, they may promote increased strength and lean body mass while decreasing tissue breakdown.  Supplementing during an exercise regimen may be helpful to promote that beach body goal.  These amino acids are best taken away from food to stimulate the release of HGH. 3

For more information on dosages and ways to enhance your weight loss or work out schedule a visit with Dr. Bridget.  

Remember, you are beautiful and enjoy your active life! 

 

Reference:

  1. Golf SW, Bender S, Fruttner J. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther 1998; 12: 197-202
  2. Klesges RC, Ward KD, Shelton ML, et al. Changes in bone mineral content in male athletes.  Mechanisms of action and intervention effects.  JAMA 1996; 276:226-230.
  3. http://www.healthandfitness.com/reviews/supplements/l_arginine.asp.  L-Arginine, L-Lysine, L-Ornithine amino acid formula.

Gaby, A, MD.  Nutrients for athletes. Emerson Quarterly. Spring: Vol 2; 2011