Vitamins & Minerals that can benefit you while training

archive_FitnessChick · 12-08-2000, 05:50 PM

In addition to the mulit vit-min that yo should be taking while training, here is a breakdown of additional vit-min you may want to supplement with.

Folic Acid....is a B vitamin that helps in red blood cell production, which in turn can boost aerobic performance and endurance....it is most commonly found in fruits & veggies...

Niacin....B Vitamin involved with releasing the energy from carbs to working muscles....rda is 2o milligrams--this one you dont want to exceed the rda--side effects can be serious.

B12...helps Metabolize fats & carbs, helps in production of red blood cells in bone marrow...shots of B12 can increase endurance by boosting anount of oxygen delivered to muscles, as well as seriously increase the appetite!

Vitamin C....Helps to produce & transport energy to working muscles, protecting cells from oxidation, producing adrenaline, and healing injuries. Can also help in workout recovery.

Vitamin E....Helps to form red blood cells & fight free radicals....exercise depletes the body of antioxidants---vit e helps restore this balance....in larger doses can increase oxygen uptake & may help reduce fatigue.....Max dose is 400iu's....(remember a,d,e, & k are not water soluable, they are fat soluable & therefore you do not pee out the excess!)

Calcium....The building block of strong bones....also helps with maitnance of blood, muscles, and nerves.

Copper.....Helps with the function of the immune system(both TCells & antibodies).

Chromiun....Helps maintain the balance between insulin & sugar, helping to move glucose from bloodcells to be turned into energy. Chromium can also help the body deal with stress.

Iron....Carries oxygen to the muscles.

Magnesium....Plays a big role in muscle activity--can help with strength & energy...also helps protect against heart disease.

archive_Iron God · 12-08-2000, 07:30 PM

Niacin is good to do in high dosages once a month- really opens up blood vessels( gives a red rash- like appearance on the skin)

IG

luv2workout · 12-08-2000, 08:26 PM

Thanks FC!!!

Blackhaus1 · 12-08-2000, 08:55 PM

Just out of curiosity how many milligrams of each do you recommend??

Pamela · 12-09-2000, 01:54 PM

Thanks for the great advice!! [img]/infopop/emoticons/icon_smile.gif[/img]

onekikasswoman · 12-09-2000, 03:25 PM

shit, I've got 80mg of Niacin in my multi's and I take an extra 100mg with that.....it's been so long, I forget why I take the extra

retropump · 12-12-2000, 12:22 PM

Here is a very user friendly site with lots of basic info on most major vitamins and minerals. Check it out at:

http://www.healingwithnutrition.com/pickanutrient.html

12-08-2000, 05:50 PM	#1 (permalink)
archive_FitnessChick Senior Member Join Date: Nov 2000 Posts: 1,119 Rep Power: 6978	Vitamins & Minerals that can benefit you while training In addition to the mulit vit-min that yo should be taking while training, here is a breakdown of additional vit-min you may want to supplement with. Folic Acid....is a B vitamin that helps in red blood cell production, which in turn can boost aerobic performance and endurance....it is most commonly found in fruits & veggies... Niacin....B Vitamin involved with releasing the energy from carbs to working muscles....rda is 2o milligrams--this one you dont want to exceed the rda--side effects can be serious. B12...helps Metabolize fats & carbs, helps in production of red blood cells in bone marrow...shots of B12 can increase endurance by boosting anount of oxygen delivered to muscles, as well as seriously increase the appetite! Vitamin C....Helps to produce & transport energy to working muscles, protecting cells from oxidation, producing adrenaline, and healing injuries. Can also help in workout recovery. Vitamin E....Helps to form red blood cells & fight free radicals....exercise depletes the body of antioxidants---vit e helps restore this balance....in larger doses can increase oxygen uptake & may help reduce fatigue.....Max dose is 400iu's....(remember a,d,e, & k are not water soluable, they are fat soluable & therefore you do not pee out the excess!) Calcium....The building block of strong bones....also helps with maitnance of blood, muscles, and nerves. Copper.....Helps with the function of the immune system(both TCells & antibodies). Chromiun....Helps maintain the balance between insulin & sugar, helping to move glucose from bloodcells to be turned into energy. Chromium can also help the body deal with stress. Iron....Carries oxygen to the muscles. Magnesium....Plays a big role in muscle activity--can help with strength & energy...also helps protect against heart disease.

12-09-2000, 03:25 PM	#6 (permalink)
onekikasswoman Junior Member Join Date: Nov 2000 Posts: 2 Rep Power: 5845	Niacin shit, I've got 80mg of Niacin in my multi's and I take an extra 100mg with that.....it's been so long, I forget why I take the extra

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12-08-2000, 07:30 PM	#2 (permalink)
archive_Iron God Senior Member Join Date: Nov 2000 Posts: 1,291 Rep Power: 7154	Niacin is good to do in high dosages once a month- really opens up blood vessels( gives a red rash- like appearance on the skin) IG

12-08-2000, 08:26 PM	#3 (permalink)
luv2workout Member Join Date: Nov 2000 Posts: 57 Rep Power: 5904	Thanks FC!!!

12-08-2000, 08:55 PM	#4 (permalink)
Blackhaus1 Member Join Date: Nov 2000 Posts: 97 Rep Power: 5960	Just out of curiosity how many milligrams of each do you recommend??

12-09-2000, 01:54 PM	#5 (permalink)
Pamela Member Join Date: Nov 2000 Posts: 32 Rep Power: 5879	Thanks for the great advice!! [img]/infopop/emoticons/icon_smile.gif[/img]

12-12-2000, 12:22 PM	#7 (permalink)
retropump Senior Member Join Date: Dec 2000 Posts: 361 Rep Power: 6170	Here is a very user friendly site with lots of basic info on most major vitamins and minerals. Check it out at: http://www.healingwithnutrition.com/pickanutrient.html