With the constant pressure to do more complex workouts, we heighten the risk of injury – regardless of whether we’re using the best techniques to carry them out. Nobody likes time off training, but fortunately there are steps you can take to ensure your body is working optimally, reducing your risk of injury and making sure you recover as quickly as possible. The importance of nutrition should not be underestimated — as vitamin D supplements specialist Pharma Nord explains:

Fatty acids in a diet

Omega can be obtained in a diet through eating oily fish. This can range from salmon, sardines, mackerel and herring. This essential fatty acid helps to protect against inflammation, which plays a part in many injuries and can also slow recovery. It also has an important role in the body’s energy supply process and has been used to increase resistance to fatigue in athletes. Omega 3 also helps to keep joints and tissues well lubricated, which can prevent injury, as well as supporting a healthy immune system.

Bio-fish oil is recommended to athletes when they’re planning to participate in a competition. The omega 3 is derived from the flesh of the fish, which is purer than oil from the liver.

The importance of water

Water is something that should be prioritised in any diet, as it is part of the main six nutrients, along with proteins, fats, carbohydrates, vitamins and minerals. Sometimes during an intense gym session, we forget to stay hydrated though and this can leave us lacking energy. Water is an important medium to transport nutrients around our bodies and also where metabolic reactions essential for our bodies to function take place.  If joints or tissues are dehydrated they are more susceptible to tears and injury — a problem for weightlifters. We must consume a minimum of one litre of water from food and drink per day, with two litres being optimal.

The importance of looking after our bones and joints

The human body is made up of 200 joints that connects 206 bones that makes up the skeleton. Physical activity can place enormous stress on our joints and bones, so it’s important to consider the nutrients that can strengthen them, particularly as we age.

Make sure that your body receives a good amount of magnesium, as this is key to maintaining good bone strength and structure. Magnesium works together with calcium, so it is important to achieve the right balance of these minerals. Foods to add to your diet include beans, nuts and whole grains such as brown rice and whole wheat bread.

This can be done by either your diet or supplementing. When supplementing your magnesium levels, those that contain hydroxide acetate and carbonate forms of magnesium can be best absorbed by your body. The recommended daily allowance (RDA) is 400mg/day.

Bio-Vitamin is needed to absorb calcium within the body. Up to 50 per cent of adults in the UK are thought to be deficient in vitamin D3, which is also known as the ‘sunshine vitamin’, due to our limited exposure to sunlight.

MSM and silica also help to protect your joints. MSM is a naturally occurring sulphur which can be found in foods such as fresh fruit, vegetables and meat. Silica is found in plant-derived foods like unrefined cereals and rice.

Mineralisation and joint tissues are formed with the help of MSM and silica. However, they are readily lost from foods during food processing. Taking an MSM and silica supplement can help to reduce any joint pain and increase joint mobility too.

Muscle strength

Working out helps us strengthen our muscles. But how can we protect our muscles from fatigue and ensure we have enough energy?

A vitamin-like substance called coenzyme Q10 can be used to produce energy. Some can be found in food but most is produced within our bodies. The challenge is our natural Q10 levels decline from our mid-twenties, which can leave us and our muscles feeling tired and weak, increasing our chances of injury.

There are some ways to keep your energy levels up. To achieve your fitness goals without the risk of injury, a balanced diet of fresh fruit and vegetables, whole grains, nuts and seeds is essential. Some nutrients, for example magnesium and coenzyme Q10, are depleted by intense physical exercise and so it’s important to think about what you may be deficient in, and to take supplements to overcome this.