Tue Apr 27, 2010 10:46 am   Reply with quote      

OK, So I'm starting my training for 2 triathlons and 2 half marathons and a century ride. What vitamins should I be taking? I was thinking Vitamin D, Omega 3's, B6, B12 and Vitamin C. Anything else, to help with the endurance I need for these types of events.

Tue Apr 27, 2010 11:04 am   Reply with quote      

Aside from training, nutrition may be the most important influence on athletic performance. Taking nutritional supplements should support a healthy diet. This involves eating foods in their natural, whole form, or eating foods as close to how they occur in nature as possible. I have attached a document on “Natural Foods for Optimal Health” which is an educational tool for creating your best diet.

Consuming adequate amounts of vitamins and minerals are essential for muscle integrity. I recommend using a high potency multiple vitamin mineral formula, along with essential fatty acids (omega-3 fish oil and borage oil). The multi will include the B vitamins you mentioned. A vitamin B complex is needed to produce energy from carbohydrates, particularly vitamin B2, vitamin B5, and vitamin B6 – so you may require more than is in a multi. Vitamin D is a good choice and attached is a document with further information. I have also attached information on the basics of a supplemental program.

Most research has demonstrated that strenuous exercise increases production of harmful substances called free radicals, which can cause oxidative damage to muscle tissue and result in inflammation and muscle soreness. Exercising in cities or smoggy areas also increases
exposure to free radicals. We also ingest free-radicals from such things as pesticides, smoke, and alcohol. Antioxidants, including vitamin C and vitamin E, neutralize free radicals before they can damage the body. Vitamin E research shows athletes have less cellular damage when they ingest more vitamin E (400-800 IU including multiple). Vitamin C reduces pain and speeds up muscle strength recovery after intense exercise (400 - 3000 mg including multiple). Therefore, antioxidants may aid in exercise recovery.

You may want to consider the following nutrients which aid muscles before, during or after exercise. Follow directions on the bottle.

L-Carnitine is a substance normally manufactured by the human body from the amino acids lysine and methionine. It has been popular as a potential ergogenic aid (increasing the potential for work output) because of its role in the conversion of fat to energy. When in sufficient supply, carnitine performs the following functions:

1. It transports fatty acids into mitochondria, the powerhouses of cells.

2. Inhibits the build-up of lactic acid in the muscle, thereby minimizing muscle fatigue and making it less likely to experience muscle soreness.

Ribose begins the metabolic process for production of adenine triphosphate (ATP), the energy source that drives muscle contraction during exercise. Ribose needs to be present when the body’s muscles and cells will use it to salvage ATP, which is during or immediately after exercise.

I recommend setting up a coaching session with one of our Nutritional Health Coaches to review our support documents on athletic performance for more information on dietary considerations and nutrients to support the body. This is a free service and attached is a list of the NHC’s phone numbers.

Download Natural Foods for Optimal Health.LW.0309.pdf
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Download FF.Supplement Program.Basic.pdf
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Download Vitamin D.LW.0310.pdf
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Download NHC phone list for all uses.pdf
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