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As the big race day approaches, you're probably focusing on your running technique and training schedule. However, did you know that vitamins, minerals, herbs, homeopathy and nutrition could be as essential to your race day success as a training program?
Athletes, especially competitive athletes, must support a balanced exercise program with proper nutrition and a complete supplement program. Many experts, among them Michael Colgan, PhD, author of Optimum Sports Nutrition, says it's essential for athletes to take a multi-vitamin/mineral complex, supplemental chromium and numerous antioxidants such as vitamins A, C, E and the mineral selenium.
Minerals are of major importance because many are eliminated during exercise and need replacement to prevent muscle cramping, reduced cellular support and other weakened physiological functions. The Recommended Dietary Allowances of vitamins and minerals make no allowances for the nutrient demands imposed by exercise, notes Colgan. "Food alone cannot provide sufficient vitamins to meet the demands of intense exercise," he explains.
For example, exercise causes highly reactive chemicals called free radicals to multiply in our bodies. As oxygen consumption is increased during exercise, there is also a jump in free radicals, which cause muscle damage and other destruction. Antioxidants, such as vitamins A, C and E, can prevent this damage and shorten recovery time. The body fights back against exercise-induced oxidation, he says, with antioxidants.
Fred Hatfield, PhD, co-author of Dynamic Nutrition for Maximum Performance (Avery) notes that inadequate intake of vitamins and minerals is associated with decreased athletic performance. Herbs can also enhance performance, according to Hatfield. "The use of herbs in sports is on the rise because when athletes use the correct herbs, they can influence their performance and their health," he explains.
One of the most popular sports herbs is Ginseng - used for thousands of years in Traditional Chinese Medicine energy formulas. Other Chinese energy herbs include Dong Quai, Astragalus and Codonopsis. Look for them in Chinese herbal sports formulas.
Maintaining proper blood flow to the muscles and heart is important to athletic performance as well. Herbal circulatory stimulants which have this effect include cayenne, ginger, ginkgo and bilberry. While increasing overall blood circulation, they can also prevent oxygen deprivation of the heart (cardia ischemia).
High intensity athletes may also want to consider additional supplements to improve strength and power, increase endurance, and allow for quicker recovery from maximum workouts. Creatine monohydrate, HMB (beta-hydroxy beta-methylbutyrate), whey protein, L-glutamine, pyruvate, CLA (conjugated linoleic acid), ginseng and glucosamine are all considered performance and recovery enhancers.
It's widely recognized that athletes need more carbohydrates than the average person does. What isn't as well known is that athletes also need more protein for muscle growth and tissue repair. Athletic dietary recommendations currently call for 50 to 70 percent carbohydrates, 12 to 20 percent protein, and less than 30 percent fat. It's safe to say that serious athletes require protein levels that exceed the RDA.
Luke Bucci, PhD, author of Nutrients as Ergogenic Aids for Sports and Exercise, says that protein powders are a more cost-effective source of protein per dollar than vegetables, grains, nuts, cheeses, fish and most beef products.
Author and sports expert Fred Hatfield, PhD, recommends that before the race, athletes should consume carbohydrate drinks with high glycemic indexes to keep their blood sugar sustained at an appropriate level. He also emphasizes the importance of drinking plenty of water. Not only will this practice reduce your chances of becoming dehydrated, he notes, but every ounce of glycogen that is stored within the muscles needs three ounces of water stored along with it. Therefore, he explains, remaining properly hydrated will also help prevent weakened muscle contractions.
Even though the human body is amazingly adept at repairing damage to itself, it's important to remember that natural therapies can promote the healing process by reducing excessive inflammation, and stimulating the renewal and rebuilding of injured tissue.
Research indicates that nutrition can play a significant role in healing and recovery. In addition to vitamin C, bioflavonoids and glucosamine sulfate, a number of enzymes and herbs are especially effective in the treatment of sports injuries. Bromelain and turmeric may be used to treat sports injuries, and homeopathy is also a natural treatment option. When used immediately, homeopathic remedies such as Arnica, Bryonia and Ledum may significantly help diminish pain and shorten recovery time.
Here's a pre-race training supplement checklist:
*Multi-vitamin/mineral complex
*Antioxidant supplement containing vitamins A, C, E and the mineral selenium
*Herbal sports formula containing the herb Ginseng
*Creatine monohydrate
*Whey protein
*L-glutamine
*Glucosamine
*Protein powder supplement
*Carbohydrate drink with high-glycemic index
*Drink plenty of water
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