8 Ways to Fight Fatigue  

In order to fight fatigue, ramping up ATP production involves protecting and supporting the cells’ mitochondrion. Eight strategies to accomplish this include:

  • Minimizing exposure to harmful practices such as cigarette smoke, alcohol, toxins, processed and fatty foods.
  • Drinking plenty of water to prevent dehydration, because the cells require significant amounts of water to function properly.
  • Getting regular exercise to stimulate movement in the body’s tissues.
  • Getting enough of the B vitamins – B-2 supports energy metabolism, B-3 and B-6 aid in ATP production, B-5 helps form a necessary mitochondria enzyme and B-12 is essential for the delivery of oxygen to the body’s cells.
  • Ingesting vitamin C, because this antioxidant protects cells from damage.
  • Taking inositolm because this simple carbohydrate helps preserve the integrity of cell membranes. Natural food sources include lecithin (from sunflower seeds, soy, and eggs),
  • Supplementing with milk thistle because this potent antioxidant strengthens the outer wall of liver cells, which are crucial for making and storing energy.
  • Prioritizing getting enough sleep, as this is when cellular repair occurs.
B2 /B5/B6= good sources include beef liver, fish such as trout, salmon, and tuna, dairy products, eggs, meats and poultry. Almonds.

B3 = Tuna (80%), Mackerel and Bluefin Tuna (45%), Wild Salmon (43%), Swordfish (39%), Farmed Salmon and Halibut (34%).

B12= Smoked Salmon (257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%).
inositolm = One type of food high in inositol are beans. Consuming 100 grams of navy and lima beans provides your body with approximately 65 and 44 milligrams of inositol, respectively. Beans are also rich sources of other nutrients including several vitamins and minerals. Consuming beans increases your intake of dietary fiber to help prevent constipation. When possible, consume fresh beans, as the canning process can decrease

Understanding ATP Click here For Documentation

Tips to Take With You

1. If you have 2 training sessions per day or
your next training session is within 8
hours, recovery nutrition is crucial

2. If you do not have an appetite following
a training session, choose liquid foods
that meet your recovery goals

3. Along with carbohydrate, fluid, and
electrolytes, protein is an important part
of recovery, particularly if you participate
in high intensity training sessions that
damage muscle tissue (resistance training,
interval sessions, etc.)

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