Page 39 - FS3 IN AUTUMN 2024

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SUPPLEMENT WISELY
> Supplements can support joint health and
muscle growth, but they should complement a
well-rounded diet.
• Protein supplements/EAA: Support muscle
recovery and growth.
• Omega-3 fatty acids: Reduce inflammation 7
and support joint health.
• Collagen: May improve joint health by
supporting cartilage.
• Glucosamine and chondroitin: Can help LISTEN TO YOUR BODY
maintain healthy joints, especially if you have > Pay attention to any discomfort or pain in your
existing joint issues. joints, both in and outside of the gym. Pain is
a signal that something is out of balance, and
ignoring it can lead to injury.
• Modify exercises: If a movement causes joint
pain, modify the exercise, lessen the load or
switch to a different variation.
• Consult a professional: If pain is persistent,
seek immediate advice from a Chiropractor
or Physiotherapist (or your preferred health
professional).

8 In conclusion, maximising
muscle growth while protecting
your joints involves a balanced
REGULARLY ASSESS approach to training with
proper form, joint-friendly
AND ADJUST YOUR exercise selection, and
PROGRAM adequate recovery. By following
these principles, you may also
> Periodically review your workout improve and bullet-proof your
routine to ensure it aligns with your joint integrity, whilst achieving
goals. Always respect your body’s your fitness goals and long-term
limits. This is where working with a health and performance.
qualified professional or coach can
help.
• Deload weeks: Incorporate lighter ABOUT THE AUTHOR:
weeks to allow joints and muscles
to recover. ALICE NGUYEN
• Periodisation: Rotate between is an integrative Chiropractor and
IFBB Elite Pro Bikini athlete. She
different phases (e.g., hypertrophy, practices in Bondi Junction, Sydney,
and is passionate about health,
strength, and power) to prevent transformation and personal growth
repetitive strain and overuse and development.
injuries.

FITNESS STYLE 37