In the relentless pursuit of peak physical performance and recovery hacks, our musculoskeletal system stands as the unspoken architect, shaping strength, mobility, and resilience. Whether you're an avid athlete or someone simply aiming to enhance everyday function, unlocking the full potential of your body requires more than just the right exercises, recovery tools, and stretches.
Nutrition and hydration greatly impact your body and brain's wellness and ability to recover. Micronutrients, the vitamins and minerals we get from eating a variety of whole foods, serve vital roles in metabolism, immunity, performance, & recovery. While getting micros from food is best, the demands of an active lifestyle sometimes requires a deliberate, targeted effort beyond what food can offer.
While I encourage you to work with a nutritionist for an individualized approach and micronutrient testing, let's discuss a few supplements that can catapult your performance. I often recommend these to my clients, who notice a difference once they start taking them.
I will also leave a link to the brands that I personally take. The only link that I have an affiliation with is Juice Plus.
Vitamin C | Vitamin C is required for collagen synthesis! It can help with tendon healing and can also help to protect your body against the effects of free radicals, which may speed up recovery. |
Omega 3 | A really good quality omega can help to improve muscle recovery, decrease inflammation, and even reduce soreness. It also makes your brain really happy, and your brain controls EVERYTHING when it comes to performance and recovery. |
Magnesium | Magnesium is essential for over 300 metabolic functions in your body! Did you know there many different forms of magnesium? The benefits of your magnesium supplement will depend on the type that you are taking. Magnesium sulfate (epsom salt) and magnesium glycinate are best for improving muscle recovery and decreasing muscle soreness and inflammation. |
Vitamin D | Vitamin D is necessary for healthy and strong bones and muscles. Without vitamin, our bodies cannot properly absorb calcium. Vitamin D deficiency may look like muscle pain, weakness, fatigue, decreased immunity, and more. When looking for a vitamin D supplement, consider one that is paired with Vitamin K because they work together. |
Polyphenols | Polyphenols are found in fruits and vegetables and help to protect our body against oxidative stress. Excessive oxidative stress can decrease your ability to recovery, decrease immunity, and increase susceptibility to injury. While eating a variety of colorful plants is the ideal way to get your polyphenols in, some people need a little extra. Â It has been shown that daily consumption of encapsulated fruits and veggies increases the amount of antioxidant vitamins in your blood, reduced oxidative stress, and reduced inflammatory markers in athletes (Lamprecht, M., 2013). |
Natural anti-inflammatories | Bromelain, quercetin, turmeric (you could also buy these individually or in a tea) |
Recognizing the importance of micronutrients and supplementation in dance is paramount for obtaining and sustaining peak performance. As dancers navigate the physical and mental demands of their craft, a thoughtful, intentional, and strategic approach becomes a key ally. By prioritizing micronutrient-rich diets and considering supplementation when necessary, dancers can unlock the potential for improved energy levels, enhanced endurance, quicker recovery, and a holistic well-being. You will perform more gracefully, powerfully, and confidently when your body and brain are properly fueled.
Mary Beth Maas, PT, DPT