One of the most common problems faced by weightlifters is joint pain. The reasons for this may be different lack of warm-up, too long and frequent training, too heavy weights, lack of regeneration, lack of appropriate nutrients. Each pond in the body has a very limited spread. It depends on age, but also on health and joint wear. Think of it as a consumable part in the car. Without proper care and maintenance, nothing will work well for a long time. Below are the three best joint supplements, ideal for people lifting weights.
1. Fish oil
A supplement that is often used because of its omega-3 fatty acid content. The eicosapentaenoic acid contained in it – EPA and docosahexaenoic acid – DHA, is a type of fat that must be obtained from the diet, because our body is unable to produce it. Research shows that fish oil has a strong anti-inflammatory effect and can significantly reduce joint pain. Supplementation with this ingredient can:
• accelerate the increase in the synthesis of muscle proteins
• reduce inflammation and muscle soreness
• lower your blood pressure
• to alleviate the negative effects of stress
• reduce the risk of cardiovascular disease, as well as stroke
• improve glucose uptake and insulin sensitivity in people with impaired insulin secretion
• improve memory and cognitive abilities
• accelerate fat burning
If the body does not get enough omega-3 fatty acids in the diet (2 – 3 g per day), definitely add it to the supplements you are taking. Currently on the market you will find two types of fish oil triglyceride form and the form of ethyl ester.
The first one is oil in the natural state, while the form of esters is a processed form that contains a molecule of alcohol (ethanol). Due to the different quality of fish oils on the market, it is important to pay attention to how many milligrams of EPA and DHA are in each serving.
Inferior supplements can contain 150-200 milligrams per 1 gram of fat per serving, which makes them almost worthless. High-quality fish oil can be a little more expensive, but looking at what thanks to these supplements we supply to the body is worth investing a larger amount.
This supplement is made from crustaceans and is used to relieve joint pain and improve their general condition. Research shows that glucosamine can also reduce the rate of collagen loss, which is especially important for people who have intensive and / or regular strength training. The bottom line is that glucosamine is not worthless, but it is not as effective as many companies claim. This is not the most popular joint supplement because it is not the best. However, it is cheap to produce, which makes it extremely accessible. Effective daily doses of glucosamine range from 900 to 1500 mg.
Curcumin is a yellow pigment present in a plant called curcuma, which is the main ingredient of curry spice. Its health benefits are extensive, and scientists around the world are studying its impact on combating various diseases such as cancer, cardiovascular disease, osteoporosis, diabetes, Alzheimer’s and others. One of the reasons for such good results is the strong anti-inflammatory effect that is caused by the inhibition of the protein that causes the production of chemical inflammation. Curcumin has a significant disadvantage – intestinal absorption is very weak. Fortunately, there is a simple solution for increasing bioavailability, eg black pepper extract. Studies show that by combining the black pepper extract with curcumin, its bioavailability is increased by twenty times.Supplementation of curcumin and black pepper extract reduces inflammatory signals of the joints, including arthritis. It relieves pain, stiffness and increases mobility. Clinically effective doses of curcumin are in the range between 200 – 500 mg.