Although research has not found that antioxidants can improve exercise performance (unless someone has a deficiency, which is uncommon), there is evidence that certain antioxidants can help an athlete after a challenging event or hard workout.

Strenuous exercise increases production of harmful substances called free radicals, which in turn damage muscle tissue and lead to inflammation and muscle soreness. Exercising in cities or smoggy areas also increases exposure to free radicals.

Since antioxidants—including vitamin C and vitamin E—neutralize free radicals before they can damage the body, these nutrients can aid in exercise recovery. For example, some research has shown that taking 400-3,000 mg of vitamin C per day may reduce pain and speed up muscle strength recovery after intense exercise. Preliminary evidence of muscle protection has been seen with supplementation of 400-1,200 IU per day of vitamin E. In a double-blind study, a combination of 50 mg per day of zinc and 3 mg per day of copper significantly reduced free radical activity after exercise.

Iron is important for physical fitness because it transports oxygen to and within muscle cells. Some athletes, especially women, do not get enough of this mineral, and endurance athletes, such as marathon runners, frequently have low body iron levels.

A severe deficiency of iron can impair performance, but mild deficiency appears harmless; as a result, supplementing non-anemic athletes does not usually improve performance. Anemia in athletes is often not due to iron deficiency and may be a normal adaptation to the stress of exercise.

Since excess body iron may be toxic, it is unwise to supplement with iron unless a significant deficiency has been diagnosed. Athletes who experience undue fatigue (an early warning sign of iron deficiency) should have their iron status evaluated by a nutritionally oriented physician. Beef Liver contains all the nutrients for Athletes.

Creatine plays a role in the formation of ATP, the source of energy for muscle contraction and many other functions in the body. Creatine might increase exercise-related gains in lean body mass, though it is unclear how much of these gains represents more muscle tissue and how much is simply water retention. Most supplement studies have used 20 grams per day of creatine monohydrate taken for five or six days.

Creatine supplementation may be best at increasing performance during activities that feature a series of intense bouts of exercise interspersed with lesser efforts or rest periods. This could include team sports, such as soccer, basketball, and hockey, as well as individual sports, such as weight lifting and road races involving occasional hill climbing. In contrast, creatine does not seem to be helpful in most cases for single bouts of intense exercise or for long-term endurance exercise. In some situations, creatine supplementation could impair endurance by contributing to weight gain. More long-term research is needed to better evaluate creatine's positive effects on athletic performance.

Extensive but often poorly executed studies have been conducted on the use of Asian ginseng to improve athletic performance. Some of these studies have reported that Asian ginseng is beneficial while others have not. One study also found that an extract of the related plant, American ginseng, was not effective at improving exercise performance in untrained people after one week's supplementation. Despite a lack of consistent evidence, some doctors of natural medicine recommend taking extracts containing 5 percent ginsenosides at a level of 150-200 mg three times per day for at least several weeks.

Siberian ginseng has also been investigated as an herb that may improve athletic performance. Research from Russia indicates it may be effective for this purpose. Other studies have been inconclusive or have shown no beneficial effect. Although many doctors of natural medicine suggest taking 1-4 ml (1/4-1/2 tsp) of fluid extract of Siberian ginseng three times per day, supportive evidence remains weak.

1. False. Iron supplements should be taken only by those diagnosed with iron deficiency.
2. True. Water is lost in sweat and, if not replaced, could negatively impact athletic performance.
3. False. Good nutrition is the foundation for an athlete's body; however, supplements might enhance performance.
4. True. Free radicals are a culprit in muscle soreness, and vitamin C can prevent this free radical effect.
5. False. Stretching is crucial both before and after exercise to avert muscle soreness and injury.
6. True. Carbo loading for the three to seven days prior to an event can be beneficial.
7. False. Although vitamins are needed in metabolic processes to transform food into energy, vitamins themselves do not supply energy.
8. True. Exercise should be part of your life.

.   .   .  .   .   .   .   .   .   .   .   .   .

References