badboy-top-tips-for-summerSummer is coming and along with summer days at the pool, it is also peak lean muscle season. Here are some tips to stay safe and maximise your training this summer season.

Vitamin D- The sunshine vitamin is important for bone health because it helps the body absorb calcium. 75nmol/L is considered the optimal level of Vitamin D to have in your blood. Latest research suggests that it plays a vital role in immunity, cancer prevention and heart disease.

What is Vitamin D and why is it so important? Vitamin D comes in several forms-but the active form is known as vitamin D3. Vitamin D3 is found in very few foods. The majority comes from the body’s natural production in the skin created in the presence of UV rays from the sun. Research has shown that although Vitamin D deficiency is a worldwide pandemic it is oddly enough a major concern in SA. Research suggests that a deficiency in Vitamin D could increase your chances of fatigue and depression and having a heart attack.

How does Vitamin D work? Vitamin D3 is produced from fat in the diet. Fat is metabolised in the body to become a Vitamin D3 precursors. Vitamin D has a direct effect on cells by binding to Vitamin D receptors. So much so, that medical professionals consider Vitamin D as a hormone rather than a nutrient.

How do I increase my Vitamin D level? Eat more fatty fish such as salmon, sardines, tuna and Omega 3/6 oils are among the best sources. Small amounts of Vitamin D are found in beef liver, cheese and egg yolks. Foods like milk and cereal have been fortified.