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