Nutritional Supplements

ron is one of the minerals of concern to some athletes. In blood, iron is responsible for carrying oxygen to body cells and removing carbon dioxide.

Athletes who may be at risk for iron deficiency fall into one of four classifications:

1. Females - due to loss of iron through menstrual blood and, possibly, low iron intakes.
2. Adolescent males - due to extra needs of the growth stage.
3. Vegetarian athletes - due to lack of red meats that contribute iron and other nutrients needed for blood production.
4. Endurance athletes - due to a greater than usual loss of iron through sweat.

To get adequate iron, eat a variety of iron-rich foods. Lean meats provide an excellent source of iron. Enriched breads and grain products and some dark, leafy green vegetables are other iron sources. Eating foods rich in vitamin C such as citrus fruits, juices and other fresh fruits or vegetables along with iron-rich foods also will help iron absorption. Further iron supplementation should be only at the direction of a physician.

"Sports anemia" is a term often used to describe a low hemoglobin condition that is relatively common at the beginning of training. It is characterized by exhaustion and fatigue. After adaptation to training, sports anemia seems to subside. The severity and exact causes of this condition have not yet been determined. Possible explanation for this condition are inadequate dietary iron intakes by athletes or the use of protein for tasks other than red blood cell production during the early training stages.

Vitamins B and C:

B-vitamins have a well-established role in energy metabolism and muscle function and, because of this role, are frequently taken in supplement form by athletes. Taking supplements, in the absence of a known deficiency, does NOT improve athletic potential, and may introduce harmful side effects. Therefore, a balanced diet is the best approach to making certain you get enough of the B-vitamins. Good Food Sources: Liver, pork, lean meats, wheat germ, whole grains, enriched breads, cereals, milk and milk products, poultry, fish, peanut butter, spinach and other green leafy vegetables, legumes, orange juice, and egg yolk.

Vitamin C is also involved in the absorption of iron, resistance to infection, and metabolism (breakdown and build-up) of amino acids, the building blocks of protein. It is not clear from studies whether a marginal vitamin C status impairs athletic performance or work capacity. Therefore it does not appear that taking supplements, even when a good diet is consumed, is necessary for optimizing athletic performance. Good Food Sources of Vitamin C include fresh fruits, fruit juices, an vegetables. Bean sprouts are also good sources.

Calcium:

Low calcium intakes may put bone health at risk. Although weight bearing exercise will help to strengthen bone tissue, calcium also is required. Dairy products should be included at least two to four times daily in food plans for athletes. Low-fat dairy products can be used if fat content is a concern. In addition to dairy products, some calcium can be obtained from leafy green vegetables and fish such as salmon or sardines

After lifting:

After working out, it is essential that you consume something within 15 minutes of finishing exercise. This can be anything that contains calories, including Gatorade. It doesn't have to be an entire meal, a handful of Cheerios will be fine. This little bit of food at this time will help your body to begin to heal. Not eating within this time frame slows the recovery process down by 24 hours. After eating this snack, a meal that is high in carbohydrates is better than a meal high in protein. High protein meals are best consumed before working out and well after working out. Bottom line: Eating a high carbohydrate meal after exercise will pack on more muscle than a high protein meal.

Supplements:

A supplement is something added to a diet to make up for a nutritional deficiency. It is not intended as a substitute for eating well. Supplements include the following: vitamins, amino acids, minerals, herbs, and other botanicals. There are no regulations that guarantee the safety or purity of something sold as a supplement.

Supplements ARE NOT:

• Required to meet similar safety requirements as over-the-counter or prescription drugs or food ingredients
• Held to any manufacturing standards
• Guaranteed to meet product potency or purity ratings
• Required to prove the effectiveness of any health claim they make
• Required to meet safety or efficacy testing prior to going to the market

Creatine claims to improve high power performance of short duration, and increases muscle mass. Research shows that it improves high power performance during a series of repetitive high power output exercises, requires high intensity training to be effective, does not increase endurance, and does not exert an anabolic effect. Athletes should be very cautious if taking creatine or any other supplements there have been report of muscle cramping, strains, and pulls with use; increased renal stress and damage; and increased risk of heat illness. Athletes should increase fluid intake with creatine and have a well balanced diet.

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