Fittness: Vitamin And Mineral Supplements

INTENSE TRAINING CREATES DEFICIENCIES

Researchers have established both by application of reliable research and trial and error with world-class athletes, that the more one pushes their limits in training the more they tend to deplete necessary nutrients, vitamins, minerals, enzymes, coenzymes, and substrates. Athletes today ingest only 11% of the organic nutrients from their food sources that the athletes of the 1940s enjoyed. Why so little? The soils have been depleted by modern farming techniques; we have lost 89% of what the soils formerly gave to growing crops and livestock feed. Pesticides and pollutants within the harvested produce also have been observed to interfere with the complete absorption of vital organic substrates. As the athlete ages, no matter how good their inherited genetics, less digestive enzymes are produced (needed for maximal absorption of foods ingested). We are starving and nutrient-deficient, yet we are 33% overweight.

Modern science has concluded that marginal nutritional deficiency and imbalance is directly responsible for 644 diseases or disorders. Credible research from several journals of science named a number of health and performance inhibiting disorders which may be caused by the marginal lack or imbalance of the following micronutrients: boron (3), calcium (31), copper (33), folic acid (37), iodine (6), iron (31), magnesium (47), manganese (14), niacinamide or Niacin (24), pantothenic acid (14), PABA (5), potassium (19), selenium (37), vitamin A (42), vitamin B-1 (19), vitamin B-2 (15), vitamin B-6 (40), vitamin B-12 (35), vitamin C (53), vitamin D (24), vitamin E (59), and zinc (56) or 644 possible performance-inhibiting, deficiency-induced problems, which athletes are experiencing today.

DEFICIENCY CAUSES PREMATURE FATIGUE.

Marginal deficits in any micronutrient may seriously reduce the performance of work. Bates' published work in the prestigious British science journal Lancet found that lack of the B-complex vitamins, iron, and vitamin C in developing countries reduced work performance significantly. Boetz confirmed Bates' work showing that a deficiency in folic acid contributed to premature fatigue, which was reversed to no fatigue symptoms by supplementation. The Fry and Thornton studies showed that a lack of pantothenic acid in the human food chain is directly responsible for

tiredness, insomnia, and depression. The Ellis research proved that supplementing with vitamin B-12 reduces the fatigue associated with stress or prolonged activity. The Gerster project showed that when vitamin C is only marginally deficient, the working status of an athlete is impaired.

Finch and Niederau, in two separate studies, found that too little or too much iron can cause fatigue and decrease the capacity to perform work activities. Magnesium is required for ATP synthesis, the core-source of energy for muscle fiber contraction. It also plays a vital role in the transportation of potassium to the cell. Snively's research discovered that malaise (a general feeling of discomfort) is the most common symptom when potassium is not transported in sufficient quantities for cellular functions. Friedland also found that muscular weakness is a common symptom of potassium imbalances from endurance exercise stress. The Bakan study showed that the white spots on fingernails associated with zinc deficiency are also accompanied by lethargy, and the increased need for more sleep.

Subjects who did not have zinc deficiency required less sleep and showed more energetic behavior. Krotiewski's research showed that after supplementing zinc in those who were found marginally deficient, isokinetic strength and isometric endurance of the leg musculature significantly increased.

We have discussed only 12 research studies concerned with the marginal nutrient deficiencies that happen to serious athletes. However, there are 632 more disorders that happen to athletes whose exercise habits and intensity border the extreme. Nutrient deficiency-induced disorders and diseases are possibly more common than studies of sports science biochemistry may accurately measure.

OPTIMAL DAILY ALLOWANCES MAY ENHANCE PERFORMANCE FOR EXTREME ATHLETIC DEMAND

Vitamin A provides enhanced immune function against free-radical buildup from intense exercise metabolites and external pollution. Vitamin D aids in calcium and phosphorus absorption for use in optimal muscle contraction. Vitamin E improves circulation, tissue repair, and assists recovery by powerful free-radical scavenging actions. The B-complex group are known coenzymes for conversion of carbohydrates, fats, and amino acids to energy production by muscle cells. If a high carbohydrate diet is chosen, vitamin

B-1 will be needed in higher amounts. Strenuous interval sessions or long endurance require higher amounts of vitamin B-2. Niacinamide B-3 promotes blood circulation to working muscles and may lower blood cholesterol.

Vitamin B-6 prevents oxalate stones, depression and anxiety. Vitamin B-12 is active in red blood cell formation, fat and carbohydrate metabolism, nerve transmission, and prevents exercise-induced anemia. Folic acid, pantothenic acid, biotin, choline, inositol, and PABA are necessary for all fuel metabolism, synthesis of the necessary hormones for the "fight-or-flight" mechanism during stress, and supportive healthy nerve transmission. Vitamin C is a major player in adrenal functions, acts aggressively as a super antioxidant (free-radical scavenger), can control and reduce cholesterol, lowers high blood pressure, and absorbs metabolic wastes. Any Chelated Mineral Composite of this product provides optimal absorption of high doses of calcium, magnesium, iron, zinc, copper, manganese, selenium, potassium, boron, and iodine. Estimates of normal mineral absorption average 10%; however absorption of chelated minerals may be as high as 60%! These potent inorganic minerals have been shown to promote the growth and repair of tissues, enhance recovery from exercise and immune system stress, promote maximum muscle contraction and nerve transmission, provide balanced blood pressure levels, stimulate red and white blood cell formation/function, regulate electrolyte needs, and expedite fuels to muscles for energy production. Each of these mineral components must be balanced in both quantity and quality or the equation for energy performance may be seriously hindered.

HERBAL SUPPLEMENTS OF INTEREST......(FOR POTENTIATION OF MICRONUTRIENTS)

Ginkgo Bilboa is a very expensive leaf-herb for improving peripheral-cerebral circulation and also assists systemic glucose utilization. Echinacea has been shown to exert antibiotic, antiviral, and anti-inflammatory effects in humans. Alfalfa tends to alkalize the body, detoxifies the liver, and promotes healthy pituitary gland function. Ginger is a circulatory stimulant and anti-inflammatory which also reduces muscle spasms, cramps, and is a preventative for colonic toxin accumulation. Lecithin is needed for making cell wall membranes. It is also an emulsifying agent for removing or preventing cholesterol agglomeration, and helps the body to absorb more thiamine (B-1) and vitamin A, producing more energy for both mental and physical exertion. Chlorophyll performs antibacterial actions, promotes wound healing, and stimulates the growth of new tissues. Royal jelly is secreted from the pharyngeal glands of a special group of nurse bees between their 6th and 12th day of life. It is the food of the queen bee, assumed to be responsible for the fact that she significantly outlives and outperforms all other bees. Royal jelly is a unique combination of honey and pollen which contains all of the B-complex vitamins (plus the only known natural source of pure acetylcholine), antibacterial & antibiotic components, vitamins A,C,D,E, enzymes, hormone substances, and 18 amino acids. It is a potent free-radical scavenger for stimulating the immune system. Spirulina is a water-born microalgae containing high concentrations of gamma linolenic acid (GLA), linoleic acids, arachidonic acids, vitamin B-12, iron, 60-70% amino acids (AA) by content (including all of the 8 essential AAs), RNA & DNA nucleic acids, chlorophyll, and blue pigment phycocyanin (found only in blue-green algae). Phycocyanin has been found to increase the rate of survival in mice with liver cancer. Spirulina protects all segments of the immune system, stabilizes blood sugar, increases mineral absorption, and remarkably reduces cholesterol levels.

The forementioned potent herbal base may stimulate circulation and oxygenation of peripheral tissues, and significantly increases free-radical scavenging activity for enhanced immune system function. When the immune system performs at its optimal level, recovery from intense exercise is complete, allowing the next workout to contribute more for improving performance.

DIGESTIVE ENZYMES FOR COMPLETE NUTRIENT ABSORPTION

Digestive enzymes (which transform raw food into minuscule particles with their necessary coenzymes and mineral components) proportionately decrease as age increases. Formulating a digestive enzyme profile for optimal vitamin and mineral absorption will insure substrate delivery, regardless of individual age-related enzyme deficiency. Pepsin is a vital digestive enzyme that splits up intact food proteins into amino acids for rebuilding muscles, skin, blood, and skeletal structures.

Betaine HCL (HCL=hydrochloric acid) breaks down the tough fibers in meats and cruciferous vegetables into individual amino acids, calcium, and iron. In cases where older athletes do not produce enough HCL, pernicious anemia, gastric carcinoma, congenital achlorhydria, and allergies resulted. Stress, tension, anger, anxieties, and vitamin deficiencies (especially B-complex)may also cause a lack of hydrochloric stomach acid production for digestion. The symptoms of too much stomach acidity are the same as for having too little. Nine out of 10 people with these symptoms have eaten too much rich food, or the wrong combination of foods, or too much total food.

A digestive enzyme supplement taken for the symptoms of overeating will more likely relieve gastric distress, from lack of stomach acid and occasional poor choices at mealtime, than a handful of antacids. Most gastric distress is caused by undigested food putrefying in the small intestine. Undigested protein is the culprit for most of our allergies, and is identified by the smelly gas it produces as it is expelled from the colon. Papain (from the papaya plant) is the main ingredient found in meat tenderizers. It contains pepsin and prolase which assist in protein and starch digestion when bonding with mylase. Bromelain is a protein digestive enzyme derived from pineapple. It is considered to be proteolytic and anti-inflammatory in muscles, tendons, and joint structures. Pancreatin contains the digestive enzymes amaylase for carbohydrates, protease for protein, and lipase for fat digestion. Ox bile extract in the upper small intestine, along with human liver bile, is partly responsible for alkalinizing intestinal food content, playing a major role in carbohydrate and fatty acid digestion and absorption.

The specific profile of these digestive enzymes enhances optimal transformation and absorption of foods, vitamins, minerals, enzymes, and coenzymes for the production of muscular energy during an athletic event.

THE IDEAL AMINO ACID PROFILE

A predigested, peptide-bonded supplemental amino acid profile should contains 19 of the known 22 Amino Acids (or 7 of the 8 essential amino acids). If one adds Spirulina and royal jelly, they will provide the 3 additional amino acids, making this a 100% complete protein package including all of the 22 amino acids. Amino acids are "recylable"--75% of them are reused where and when they are needed. During intense exercise, as much as 25% of muscle cell aminos are lost (especially the branched-chain amino acids l-leucine, l-isoleucine, and l-valine, as well as l-alanine, l-glutamine).

Even then, the body can adapt by recruiting some of the discarded aminos infusing them like re-manufactured "parts" where they are needed. Having a constant balance of amino acids is very important to the athlete who is repeatedly doing workouts which rapidly tear down internal muscles, red blood cells, and connective tissue structures. If any essential amino acid is low or missing, the effectiveness of all the others will be proportionately decreased! For the body to effectively use and resynthesize protein, all the essential amino acids must be present and in the proper ratio to the others. A compromise of amino acid balance during extreme exercise may cause compromise of performance from maximal to suboptimal.

Supplementing a complete amino acid profile for intense training demands is required for all the building materials and their respective substrates demanded by the muscles, blood, and connective tissue for extreme exercise demand.

BUYING EACH COMPONENT INDIVIDUALLY...?

According to a poll of seven health food stores, which I conducted, each of these ideal 59 nutrients would cost(purchased separately), $176.99! This price tag was assembled from the least expensive supplements, which may also not absorb and assimilate properly.

READ THE LABELS for their are a few (ODA) "Super-Formulations" as sugested above, so you can get "close" to incorporating the most expensive, easily assimilable amino acids, synergistic herbs and a full spectrum of all the substrate micronutrients of the Optimal Daily Allowance

(ODA) amounts....for a whole lot less, and the maximal ergogenic gains for a whole lot more!

REFERENCES

Bakan, P. "Confusion, Lethargy, and Leukonychia." Journal of Orthomolecular Medicine. 1990; 5(4): 198-202.

Balch, JF, and Balch, PA. Prescription for Nutritional Healing. Avery Publishing, Garden City, NY; 1990: 43-53.

Bates, CJ et al. "Vitamins, Iron, and Physical Work." Lancet 1989; 2: 313-314.

Boetz, MI et al., "Neuropsychological Correlates of Folic Acid Deficiency: Facts and Hypothesis" Folic Acid in Neurology, Psychiatry, and Internal Medicine. Raven Press, New York, NY; 1979:435-461.

Ellis, FR, and Nasser, S. "A Pilot Study of Vitamin B-12 in the Treatment of Tiredness." British Journal of Nutrition. 1973; 30:277-283.

Friedland, J, and Patterson, D. "Potassium and Fatigue," letter. Lancet, 1988; 2: 961-962.

Finch, CA. "Evaluation of Iron Status." Journal of the American Medical Association. 1984; 251(15):2004.

Fry, PC et al. "Metabolic Response to a Pantothenic Acid Deficient Diet in Humans." Journal of Nutritional Science and Vitaminology,. 1976; 22: 339-346.

Gerster, H. "The Role of Vitamin C in Athletic Performance." Journal of the American College of Nutrition. 1989; 8(6): 636-643.

Krotiewski, M et al. "Zinc and Muscle Strength and Endurance" Acta Physiologica Scandanavica. 1982; 116(3): 309-311.

Lieberman, S, and Bruning N. The Real Vitamin and Mineral Book. Avery Publishing, Garden City, NY; 1990: 206-212.

Mindell, E. Vitamin Bible. Warner Books, New York, NY; 1991: 140.

Niederau, C et al. "Survival and Causes of Death in Cirrhotic and Noncirrhotic Patients with Primary Hemochromatosis. New England Journal of

Medicine. 1985; 313: 1256-62.

Snively, WD, and Westerman RL "The Clinician Views Potassium Deficit." Minnesota Medicine, June 1965: 713-719.

Thornton, GHM et al. Journal of Clinical Investigation. 1955; 34:1073.

Werbach, MR. Nutritional Influences on Illness. Third line Press, Tarzana,

CA; 1996: 3-685.