Vitamin Needs for Athletes

Vitamins do not provide energy, but they are crucial for turning food into energy. The Institute of Medicine does not make vitamin recommendations specific to athletes because they say there is no specific need. While vitamins will not enhance your performance, a shortage will certaintly effect your performance.
Here's a view of the role vitamins play, as well as their Dietary Reference Intakes (DRI):

• Vitamin B1 (Thiamine) - helps break down carbohydrates and proteins for energy

DRI: 1.2 mg (men), 1.1 mg (women)

Good sources: Whole and enriched grains and fortified cereals

• Vitamin B2 (Riboflavin) - important in energy prduction and in red blood cell formation

DRI: 1.3 mg (men), 1.1 mg (women)

Good sources: Almonds, milk, yogurt, wheat germ, fortified breads and cereals

• Niacin - supports anaerobic and aerobic activity. Too much or too little niacin can shift your body's use of energy from fat to carbohydrates or vice versa; this might affect performance.

• DRI: 16 mg (men), 14 mg (women)
• Good sources: Meat, fish, poultry, peanuts, peanut butter and enriched grain products

• Vitamin B6 - used in over 100 metabolic reactions! This includes the production of energy.

• DRI: 1.3 mg (31-50 year-old), 1.7 (men 51 and over), 1.5 (women 51 and over)

• Good sources: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters

• Vitamin B12 - Cruial for getting oxygen to tissues.

• DRI: 2.4 mcg
• Good sources: Seafood, meats, milk and cheese, eggs and fortified breakfast cereals

• Folate - important for cell production, heart health, and protection from birth defects.

• DRI: 400 micrograms

• Good sources: Enriched grains, dark leafy greens, whole-grain breads and cereals and citrus fruits

• Vitamin C - protects against infections and damages to he body.

• DRI: 90mg (men), 75mg (women)
• Good sources: citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes

• Pantothenic Acid- beaks down fats, proteins, and carbs into enrgy.

• DRI: 5 mg
• Good sources: Poultry, seafood, nuts, seeds, avocados and whole grains

• Biotin - used in energy production

• DRI: 30 mcg
• Good sources: Nuts, eggs, soybeans and fish

• Vitamin D - important for bone health

• DRI: 200IU, 400IU (51-70 years old), 600IU (71+ years old)
• Good sources: Fortified milk and cereals, cod-liver oil, seafood and eggs

Creatine: Good or Bad?

What is Creatine?

Creatine is a naturally occurring compound found in meat and fish and is responsible for providing energy to muscles. Vegetarians have less creatine stores than meat-eaters, as approximately 50% of creatine comes from dietary intake. 

How does it work?

Creatine is used primarily for bodybuilding purposes. It is thought that creatine increases energy to muscles by converting ADP to ATP by adding phosphate. Extra energy is available to muscle when performing anaerobic work and this results in more muscle! There are 3 kinds:

1. monohydrate
2. micronized
3. ethyl-ester.

The majority of creatine research has focused on creatine monohydrate.

What are the benefits?

• increased lean muscle mass 
• increased strength and power
• improvements in speed and single-effort sprint performances, as well as anaerobic endurance.

Is there any potential harm?

Although creatine is considered a safe form of supplementation, concern related to use may exist for people with preexisting kidney issues, as well as though who are taking ephedra or caffeine products.

Reports of side effects include:

• Thirst
• Mild headache
• Anxiety
• Irritability
• Aggression
• Nervousness
• Sleepiness
• Depression
• Abnormal heart rhythm
• Fainting or dizziness
• Blood clots in the legs (called deep vein thrombosis)
• Seizure
• Swollen limbs

How do I take it?

One of two ways:

1. The first is through a loading phase, in which you take 20 grams (g) for 5-7 days, followed by a maintenance phase of 3-5 g/day for periods of 2-3 months at a time.
2. The second form of supplementation is a simple protocol of supplementing with 3-10 g creatine/day for a period of 2-3 months with no loading phase. It is generally recommended to take at least 1-2 weeks off from creatine supplementation after a 2- to 3-month course in order to maintain a proper response mechanism in the body.

Reference: http://rd411.com/index.php?option=com_content&view=article&id=950:creatine-for-sports-performance&catid=78:sports-nutrition&Itemid=357

Fuel Sources and 'Carb Loading'

The foods you eat provide the fuel your body uses. As an athlete, you burn more fuel, so you need enough calories from the right sources to help you perform at top levels.

So what should you eat?

A balanced intake of carbohydrates, proteins and fats can provide the right level of fuel to give you the energy you need. Carbohydrates are the most important source of energy for endurance and power. Proteins help build new body tissues, and fats provide energy when you are exercising at lower intensity. 

So what is "carb loading"?

Each source provides different energy for different activities so what you eat at a certain time can affect your athletic performance. Enter "carb loading". This means eating foods high in carbohydrates a few days before an athletic event to build up an excess of glycogen in your muscles that be used during the activity. This can make you work harder and longer. 

So what are good foods for "carb loading"?

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The majority of your calories for your carbo loading should come from grains (pasta, rice, cereal, bread), fruits, juices, and vegetables. Also include a little protein at each meal to protect your muscles; limit fats. Be sure to choose low fat carbohydrates. When selecting your meals and snacks, carefully choose high carbohydrate foods, not high fat foods. The two often come together, such as butter on potato and cream in ice cream.

Best choices for carbo loading (highest in carbohydrates):

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• Spaghetti and pasta meals with tomato sauce
• Rice, potato, yams, stuffing — limit butter, gravy
• Lentils, chili with beans, split pea soup
• Bread, muffins, bagels, cereal
• French toast, pancakes, oatmeal
• Fruit - bananas, pineapple, raisins, figs
• Apple crisp, date squares, fig bars
• Jam, jelly, honey, syrup
• Juices - apple, grape, cranberry, orange
• Blenderized fruit and juice smoothies
• Sherbet, sorbet, frozen yogurt

Poorer choices for carbo loading (lower in carbohydrates):

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• Pizza & pasta meals with lots of meat, cheese
• French fries, fried rice, buttery potato
• Meals with lots of meat or cheese
• Donuts, croissants, danish pastry
• Eggs, omelets and breakfast meats
• Butter, margarine, cream cheese
• Cookies, chips, high-fat snacks
• Desserts made with lots of butter
• Beer, wine, alcohol
• Milk shakes, frappes
• Ice cream 

References:

http://www.women-running-together.com/carboloading.html

http://www.pamf.org/teen/health/nutrition/

Athletes with Gluten Sensitivities

Gluten reduces the absorption of nutrients and leads to poor nutrition and lack of energy which can obviously effect training and performance. Athletes need to ensure they are focusing on these areas to feel better and enjoy training:

 

• Follow a gluten-free diet as a permanent eating style.
• Eliminate symptoms such as indigestion, abdominal pain, diarrhea, and chronic fatigue that are associated with exposure to gluten.
• Improve energy levels during exercise.
• Prevent complications of Celiac disease such as anemia, vitamin and mineral deficiencies, and bone mineral disturbances.

These goals can be achieved pretty easily. Gluten-free foods are available in large grocery stores, specialty markets, and on the Internet. Read labels carefully to ensure that foods are gluten-free. Gluten may be
present in un-expected places, such as stabilizers, sauces, malt, medications,and supplements.When traveling, bring gluten-free foods; inform restaurants and airlines of your needs. Obviously, a well rounded diet makes a world of difference in feeling your best. A food diary is useful in identifying sources of unintended gluten consumption.

Performance Foods for Gluten-Free Diets:

• Whole grain and enriched gluten-free carbohydrate sources: rice, corn, flax, quinoa, amaranth, millet, potatoes, buckwheat, soy, tapioca, wild rice.
• Healthy fats: vegetable oils, flaxseed, tuna, salmon, nuts, seeds
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• Protein sources: meat, poultry, seafood, un-breaded fish, eggs, dairy foods, nuts, seeds
• Fruits, fruit beverages, fruit drinks
• Vegetables (fresh, frozen, canned), vegetable juices
• Snacks such as corn chips, rice cakes, gluten-free pretzels
• Gluten-free specialty sports foods such as gluten-free sports bars and gels

Team Gluten Free is a website devoted to making athletic life enjoyable living the gluten-free lifestyle. Enjoy!

Reference: http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Gluten_Sensitivity_In_Athletes_Oct%2009.pdf