| Sodium is the most important mineral that is lost | | | | K.M. and C.M. Snow, One year of oral calcium |
| in sweat during prolonged exercise. Marathon | | | | supplementation maintains cortical bone density in |
| runners are particularly susceptible to | | | | young adult female distance runners. Int J Sport |
| hyponatremia, a deficiency of sodium. Other | | | | Nutr Exerc Metab, 2004. 14(1): p. 7-17.2. |
| important electrolytes include magnesium, | | | | Guillemant, J., et al., Acute effects of an oral |
| potassium and calcium. In addition to electrolytes, | | | | calcium load on markers of bone metabolism |
| several key vitamins that are important for | | | | during endurance cycling exercise in male athletes. |
| energy metabolism, including vitamin B3, B5, B6, | | | | Calcif Tissue Int, 2004. 74(5): p. 407-14.3. |
| B12 and folic acid.Zinc and chromium are | | | | Dressendorfer, R.H., et al., Mineral metabolism in |
| co-factors for the enzymes involved in energy | | | | male cyclists during high-intensity endurance |
| production.Vitamin C and zinc are antioxidants that | | | | training. Int J Sport Nutr Exerc Metab, 2002. 12(1): |
| help reduce oxidative stress that occurs after | | | | p. 63-72.4. Thorsen, K., et al., Effects of moderate |
| strenuous activity.Recent studies have shown an | | | | endurance exercise on calcium, parathyroid |
| increase in plasma homocysteine in athletes after | | | | hormone, and markers of bone metabolism in |
| strong physical activity. Vitamins B6, B12 and folic | | | | young women. Calcif Tissue Int, 1997. 60(1): p. |
| acid help reduce homocysteine levels.Calcium, | | | | 16-20.5. Lukaski, H.C., et al., Maximal oxygen |
| vitamin C and Aloe vera may also aid in recovery | | | | consumption as related to magnesium, copper, |
| after strenuous physical activity.CalciumCalcium | | | | and zinc nutriture. Am J Clin Nutr, 1983. 37(3): p. |
| participates in muscle contraction and nerve | | | | 407-15.6. Clarkson, P.M., Minerals: exercise |
| transmission.Calcium is a component of bone, and | | | | performance and supplementation in athletes. J |
| is particularly important for female athletes. [1, | | | | Sports Sci, 1991. 9 Spec No: p. 91-116.7. McDonald, |
| 2]One study showed that one year of | | | | R. and C.L. Keen, Iron, zinc and magnesium |
| supplemental calcium intake prevents cortical but | | | | nutrition and athletic performance. Sports Med, |
| not trabecular bone loss in young adult female | | | | 1988. 5(3): p. 171-84.8. Brilla, L.R. and T.F. Haley, |
| distance runners. [1]Calcium levels rise and urinary | | | | Effect of magnesium supplementation on strength |
| excretion increases after intense exercise. [3, 4] | | | | training in humans. J Am Coll Nutr, 1992. 11(3): p. |
| This is due to a burst of osteoclastic (bone | | | | 326-9.9. Golf, S.W., S. Bender, and J. Gruttner, On |
| destruction) activity, which can be suppressed by | | | | the significance of magnesium in extreme physical |
| calcium supplementation. [2]MagnesiumMagnesium | | | | stress. Cardiovasc Drugs Ther, 1998. 12 Suppl 2: |
| is central to muscle relaxation and nerve | | | | p. 197-202.10. Almond, C.S., et al., Hyponatremia |
| transmission. Magnesium also activates enzymes | | | | among runners in the Boston Marathon. N Engl J |
| involved in energy metabolism.A significant positive | | | | Med, 2005. 352(15): p. 1550-6.11. Linossier, M.T., et |
| correlation was reported between plasma | | | | al., Effect of sodium citrate on performance and |
| magnesium and aerobic capacity in male university | | | | metabolism of human skeletal muscle during |
| athletes [5]Plasma magnesium concentrations | | | | supramaximal cycling exercise. Eur J Appl Physiol |
| decrease during prolonged, intense exercise, which | | | | Occup Physiol, 1997. 76(1): p. 48-54.12. Potteiger, |
| may reflect redistribution from plasma to the | | | | J.A., et al., Sodium citrate ingestion enhances 30 |
| working muscle. [6]Magnesium deficiency can | | | | km cycling performance. Int J Sports Med, 1996. |
| result in a significant reduction in exercise | | | | 17(1): p. 7-11.13. Hausswirth, C., et al., Sodium |
| performance. [7]One study found that magnesium | | | | citrate ingestion and muscle performance in acute |
| supplementation may benefit strength training. [8] | | | | hypobaric hypoxia. Eur J Appl Physiol Occup |
| Another demonstrated improved swimming, | | | | Physiol, 1995. 71(4): p. 362-8.14. Cox, G. and D.G. |
| cycling, and running times in triathletes. [9]Sodium | | | | Jenkins, The physiological and ventilatory |
| Excessive sweating during prolonged exercise can | | | | responses to repeated 60 s sprints following |
| result in an electrolyte imbalance, including a | | | | sodium citrate ingestion. J Sports Sci, 1994. 12(5): |
| deficiency of sodium (hyponatremia). It is | | | | p. 469-75.15. McNaughton, L. and R. Cedaro, |
| common in marathon runners, cyclists, and | | | | Sodium citrate ingestion and its effects on |
| hikers.A recent New England Journal of Medicine | | | | maximal anaerobic exercise of different durations. |
| (NEJM) study found that 13 percent of Boston | | | | Eur J Appl Physiol Occup Physiol, 1992. 64(1): p. |
| marathon runners studied had a serious imbalance | | | | 36-41.16. Tiryaki, G.R. and H.A. Atterbom, The |
| of fluid and electrolytes. [10]Several studies have | | | | effects of sodium bicarbonate and sodium citrate |
| shown that sodium and other alkaline minerals | | | | on 600 m running time of trained females. J |
| may improve sports performance. | | | | Sports Med Phys Fitness, 1995. 35(3): p. 194-8.17. |
| [11-17]PotassiumPotassium is needed for electrical | | | | McNaughton, L.R., Sodium citrate and anaerobic |
| activity of nerve and muscle cells. Potassium | | | | performance: implications of dosage. Eur J Appl |
| deficiency (hypokalemia) results in muscle | | | | Physiol Occup Physiol, 1990. 61(5-6): p. 392-7.18. |
| weakness, muscle pain, cramping, and | | | | Singh, A., M.L. Failla, and P.A. Deuster, |
| fatigue.ZincZinc is required by enzymes that for | | | | Exercise-induced changes in immune function: |
| energy metabolism. Zinc is a component of | | | | effects of zinc supplementation. J Appl Physiol, |
| carbonic anhydrase, an acid base balance enzyme, | | | | 1994. 76(6): p. 2298-303.19. Lefavi, R.G., et al., |
| and lactate dehydrogenase, a critical muscle | | | | Efficacy of chromium supplementation in athletes: |
| enzyme.Zinc may reduce post-exercise free | | | | emphasis on anabolism. Int J Sport Nutr, 1992. |
| radical activity. [18]Chromium Chromium | | | | 2(2): p. 111-22.20. Ashton, T., et al., Electron spin |
| participates in carbohydrate and fat metabolism. It | | | | resonance spectroscopy, exercise, and oxidative |
| facilitates insulin action. Chromium may have an | | | | stress: an ascorbic acid intervention study. J Appl |
| anabolic effect on body composition.Preliminary | | | | Physiol, 1999. 87(6): p. 2032-6.21. |
| research in animals suggests that chromium | | | | Sanchez-Quesada, J.L., et al., LDL from |
| picolinate increases fat loss and lean muscle tissue | | | | aerobically-trained subjects shows higher |
| gain when used with a weight-training program. | | | | resistance to oxidative modification than LDL |
| [19] However, several recent studies have found | | | | from sedentary subjects. Atherosclerosis, 1997. |
| little to no effect of chromium on body | | | | 132(2): p. 207-13.22. Sanchez-Quesada, J.L., et al., |
| composition or strength.Vitamin C (Ascorbic | | | | Ascorbic acid inhibits the increase in low-density |
| Acid)Vitamin C may prevent the formation of | | | | lipoprotein (LDL) susceptibility to oxidation and the |
| exercise-induced free radicals. [20]Vitamin C to | | | | proportion of electronegative LDL induced by |
| decrease the susceptibility of low-density | | | | intense aerobic exercise. Coron Artery Dis, 1998. |
| lipoprotein cholesterol (LDL-C) to oxidation during | | | | 9(5): p. 249-55.23. Jakeman, P. and S. Maxwell, |
| acute exercise [21, 22]Vitamin C supplementation | | | | Effect of antioxidant vitamin supplementation on |
| may exert a protective effect against eccentric | | | | muscle function after eccentric exercise. Eur J |
| exercise-induced muscle damage. [23]Vitamin C | | | | Appl Physiol Occup Physiol, 1993. 67(5): p. |
| may improve recovery after strenuous | | | | 426-30.24. Peters, E.M., et al., Vitamin C |
| endurance exercise [24, 25]B VitaminsA restricted | | | | supplementation reduces the incidence of postrace |
| intake of vitamins B1, B2, B6 and C may lead to | | | | symptoms of upper-respiratory-tract infection in |
| decreased endurance capacity within a few | | | | ultramarathon runners. Am J Clin Nutr, 1993. 57(2): |
| weeks. [26, 27]Vitamins B6, B12 and folic acid are | | | | p. 170-4.25. Kaminski, M. and R. Boal, An effect of |
| needed to reduce homocysteine levels. Several | | | | ascorbic acid on delayed-onset muscle soreness. |
| studies have shown an increase in plasma | | | | Pain, 1992. 50(3): p. 317-21. |
| homocysteine in athletes after strong physical | | | | 26. van der Beek, E.J., Vitamins and endurance |
| activity. [28-31]Ten male field-track athletes were | | | | training. Food for running or faddish claims? Sports |
| exercised using a fixed workload treadmill test. | | | | Med, 1985. 2(3): p. 175-97.27. van der Beek, E.J., et |
| Tests showed a consistent low value in the total | | | | al., Thiamin, riboflavin and vitamin B6: impact of |
| percentile of vitamins B1, B2, folate, and biotin. | | | | restricted intake on physical performance in man. |
| [32]Supplementation with vitamin B1, B6 and B12 | | | | J Am Coll Nutr, 1994. 13(6): p. 629-40.28. Real, J.T., |
| was been found to improve target shooting in | | | | et al., Effects of marathon running on plasma total |
| marksmen in two different studies. [33]Vitamin B3 | | | | homocysteine concentrations. Nutr Metab |
| (Niacinamide)Vitamin B3 is a constituent of the | | | | Cardiovasc Dis, 2005. 15(2): p. 134-9.29. Herrmann, |
| coenzymes, nicotinamide adenine dinucleotide | | | | M., et al., Comparison of the influence of |
| (NAD) and nicotinamide adenine dinucleotide | | | | volume-oriented training and high-intensity interval |
| phosphate (NADP), which are required for energy | | | | training on serum homocysteine and its cofactors |
| metabolism.Vitamin B5 (Pantothenate) Vitamin B5 | | | | in young, healthy swimmers. Clin Chem Lab Med, |
| is involved in the Kreb's cycle of energy | | | | 2003. 41(11): p. 1525-31.30. Herrmann, M., et al., |
| production and is essential in producing, | | | | Homocysteine increases during endurance |
| transporting, and releasing energy from fats. | | | | exercise. Clin Chem Lab Med, 2003. 41(11): p. |
| Pantothenic acid also activates the adrenal glands. | | | | 1518-24.31. Konig, D., et al., Influence of training |
| [34]One study showed that a mixture of | | | | volume and acute physical exercise on the |
| propionyl-L-carnitine (PLC), coenzyme Q10 | | | | homocysteine levels in endurance-trained men: |
| (CoQ10), nicotinamide (NAM), riboflavin and | | | | interactions with plasma folate and vitamin B12. |
| pantothenic acid improved motor performance of | | | | Ann Nutr Metab, 2003. 47(3-4): p. 114-8.32. |
| skeletal, cardiac and smooth muscle in rats. | | | | Anyanwu, E.C., J.E. Ehiri, and I. Kanu, Biochemical |
| [35]Vitamin B6 (Pyridoxine)The metabolically active | | | | evaluation of antioxidant function after a |
| coenzyme form pyridoxal 5' phosphate (PLP) is | | | | controlled optimum physical exercise among |
| required for protein and fat metabolism, and | | | | adolescents. Int J Adolesc Med Health, 2005. 17(1): |
| glycogen phosphorylase to release glucose from | | | | p. 57-66.33. Bonke, D. and B. Nickel, Improvement |
| muscle glycogen (stored carbohydrates).Vitamin | | | | of fine motoric movement control by elevated |
| B6 is needed to reduce homocysteine levels, | | | | dosages of vitamin B1, B6, and B12 in target |
| which may become elevated after strenuous | | | | shooting. Int J Vitam Nutr Res Suppl, 1989. 30: p. |
| levels.Vitamin B12 (Cobalamin)Vitamin B12 is only | | | | 198-204.34. Fidanza, A., Therapeutic action of |
| available from meat, and is particularly needed by | | | | pantothenic acid. Int J Vitam Nutr Res Suppl, 1983. |
| vegetarian athletes.Vitamin B12 is needed to | | | | 24: p. 53-67.35. Vargiu, R., et al., Enhancement of |
| reduce homocysteine levels, which may become | | | | muscular performance by a coformulation of |
| elevated after strenuous levels.One study's | | | | propionyl-L-carnitine, coenzyme Q10, nicotinamide, |
| findings suggested that vitamin B12 metabolism | | | | riboflavin and pantothenic acid in the rat. Physiol |
| may be altered in ultra-endurance runners. [36]Folic | | | | Behav, 2002. 76(2): p. 257-63.36. Singh, A., et al., |
| Acid Folic acid is needed to reduce homocysteine | | | | Dietary intakes and biochemical profiles of |
| levels, which may become elevated after | | | | nutritional status of ultramarathoners. Med Sci |
| strenuous levels.Aloe Vera leafAloe vera contains | | | | Sports Exerc, 1993. 25(3): p. 328-34.37. Yagi, A. |
| acemannan, a potent immune stimulant. [37]Aloe | | | | and S. Takeo, [Anti-inflammatory constituents, |
| vera has been used for decades, both topically | | | | aloesin and aloemannan in Aloe species and |
| and internally, to enhance wound repair. [38]* | | | | effects of tanshinon VI in Salvia miltiorrhiza on |
| These statements have not been evaluated by | | | | heart]. Yakugaku Zasshi, 2003. 123(7): p. 517-32.38. |
| the Food and Drug Administration. These products | | | | MacKay, D. and A.L. Miller, Nutritional support for |
| are not intended to diagnose, treat, cure, or | | | | wound healing. Altern Med Rev, 2003. 8(4): p. |
| prevent any disease.References1. Winters-Stone, | | | | 359-77. |