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August 4, 2014

By Nels Seifert, Contributing Columnist

Do you take nutritional supplements for health and/or

If you do,  you are in good company. The supplement
industry has been flexing its muscles these days. No longer
the exclusive passion of professional muscle builders, the
performance enhancement business is a mainstream big
business. Supplements are in every gym, every locker
room, almost every kitchen counter. Everybody's got their
own special scoop. The supplement industry is projected
to bring in annual revenues of $61 billion dollars by 2021,
according to the Nutritional Business Journal.

Soaring popularity has brought increasing prices.  But
most of us who take supplements don't always know
what's in them. Most of us don’t have the proper
knowledge on how or how much to take and we often do
not consult a physician before we start shoveling scoops
of mysterious powder into our mouths.

Which brings us to the key question --Why pay so much
for supplements that are developed from natural foods
and their nutrients?

It’s no secret that many of the ingredients that are in the
protein shakes and nitrogen oxide (NO2) pills come from
natural foods that you can find at your local grocery store
or farmers market.

In addition to being cheaper, buying natural foods which
may contain the nutrients and ingredients used to enhance
athletic performance can also have overall health and
nutritional benefits.

When you purchase your supplements in a pill bottle or
plastic container, do you really know all the ingredients the
products contain before putting them into your body?
With natural food, you can give your body the nutrition
and natural enhancement it needs for nourishment,
recovery, and increased performance.

Here are our list of Top 7 natural exercise performance
enhancements, culled from medical studies:


Almonds are a delicious and nutritious natural nut that is
an excellent source of dietary fiber, protein, vitamins,
arginine, riboflavin, and much more.

Almonds are one of nature’s best natural performance
enhancers.  Almonds can improve athletic performance and
endurance, according to a study conducted by Dr. Yi
Muqing at the National Institute of Sports Medicine,
Beijing, China (May 2014).

The research was conducted on trained cyclists and
triathletes and the results showed an increase in distance
as well as lower fat oxidation and less oxygen
consumption without a notable variance in heart rate.

The research noted that “the results suggest that almonds
can be incorporated into diets of those who undertake
exercise training for performance improvement.”

Eating almonds is a natural way of getting that
supplemental exercise enhancement while helping you
perform better in the gym, during training sessions, or in
states of recovery.

Brussels Sprouts

Brussels sprouts were once that little green ball on your
dinner plate you never wanted to investigate when you
were younger.

But now you might want to rethink your choice of
vegetables at dinner time.

Among the many natural vitamins and nutrients that
Brussels sprouts contain, one of the key players in athletic
performance and health is indole-3-carbinol (I3C).

Dr. H. P, Chang and his colleagues at The School of
Pharmacy, at Taipei Medical University in Taiwan,
conducted research involving the fat burning benefits of
Brussels sprouts (2011).

Their research concluded that Brussels sprouts will help
decrease weight and increase adiponectin levels in your  
body. These changes caused by I3C in turn increase fat
burning from stored fat located in those troublesome
bathing suit areas.

Your performance levels and energy can increase due to
your body’s ability to burn stored fat instead of muscle
during and after training.

I3C also has anti-cancer benefits, improving overall health
and nutrition not only physically, but also mentally.

3.        Flax Seeds.

Flax Seeds have the highest percentage of omega-3 fatty
acids than any other food with a 132% DRI/DV to 75

You have seen Omega-3 fatty acid pills on the shelves at
GNC and in your pharmacies health and nutrition aisle, but
you can get your omega-3 naturally frm foods like flax

Omega-3 fatty acids produce prostaglandins, decreasing
inflammation and soreness during and after exercise,
according to a 2011 study from Doisy College of Health
Sciences, a part of Saint Louis University .

The Doisy College study was entitled, "The Effect of
Omega-3 Fatty Acid Supplementation on Inflammatory
Response"  Led by Dr. Kelly B. Jouris, the study found that
taking omega-3 fatty acids reduced after eccentric exercise.

The results of the research stated, “This effect could be
beneficial to athletes who undergo high-intensity strength
training, which often produces delayed-onset muscle

Omega-3 fatty acids can delay inflammation during your
strength training and also decrease soreness post workout
to enhance your recovery time.

Flax seeds can give you more muscle for your dollar and
can be chewed raw or added to any meal depending on
your taste preferences.

4.        Cayenne Pepper

Continue reading         page 1        
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Kenyan marathoners eat a diet rich in kidney beans rich in
magnesium and iron.