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