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Title: Vitamins minerals and their benefits
Description: These notes include the benefits of vitamins and minerals there nutritional benefits, their sources and there dialy recomended amount.
Description: These notes include the benefits of vitamins and minerals there nutritional benefits, their sources and there dialy recomended amount.
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DRI
Males: 400 ug
Females: 400 ug
Vitamin C
(ascorbic acid)
RDA
Males: 60 mg
Females: 60 mg
SELECTED MINERALS
Boron
NO RDA or DRI
Calcium
DRI
Males: 1000 mg
Females: 1000 mg
Chloride
No RDA or DRI
Chromium
No RDA or DRI
Copper
No RDA or DRI
Nutrient
Fluoride
RDA or DRI
DRI
Males: 3
...
1 mg
RDA
Males: 150 ug
Females: 150 ug
RDA
Males: 10 mg
Females: 15 mg
Iodine
Iron
Magnesium
DRI
Males: 420 mg
Females: 320 mg
Manganese
No RDA or DRI
Molybdenum
No RDA or DRI
Phosphorus
DRI
Males: 700 mg
Females: 700 mg
Functions in the Body/Benefits
Part of coenzymes used in new cell
synthesis
...
Essential element in collagen
formation (strengthens blood vessels,
forms scar tissue, is a matrix for
bone growth); an antioxidant;
strengthens resistance to infections;
and improves absorption of iron
...
Bone health, prevention of
osteoporosis
...
An electrolyte that maintains normal
fluid balance and proper acid-base
balance, part of hydrochloric acid
found in the stomach
...
Supports healthy bones, muscles,
and blood vessels
...
Functions in the Body/Benefits
Involved in the formation of bones
and teeth
...
Essential component of thyroid
hormones that regulate tissue
growth and cell activity
...
Part
of the protein myoglobin in muscle
which makes O2 available for
muscle contraction
...
Involved in bone mineralization, the
building of protein, enzyme action,
normal muscular contraction, and
transmission of nerve impulses
Involved in the formation of bone, as
well as in enzymes involved in
amino acid, cholesterol, and
carbohydrate metabolism
...
A principal mineral of the bones and
teeth; part of every cell; maintains
acid-base balance
...
Abundant in most fresh fruits (esp
...
Milk and milk products, small fish with bones, tofu,
broccoli, chard and legumes
...
Brewer's yeast, unrefined whole grain cereals, fats,
vegetable oils
...
Dietary Sources
Drinking water (if fluoridated) tea, seafood
...
Certain foods contain phytates,
which may inhibit iron absorption
...
Nuts, whole grain cereals, beans, rice, dried fruits,
green leafy vegetables
...
Abundant in all animal foods
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
ERGOGENIC AIDS
(from American Family Physician, March 2001)
TABLE 3
Ergogenic Aids: A Summary of An Assessment of the Current Literature
Ergogenic aid
Action
Research on
ergogenic effects
Side effects
Legality
Alcohol
Decreases anxiety
No benefits
Significant
Banned for
shooting events
Amphetamines
Improve
concentration,
decrease fatigue and
appetite
Mixed, some
positive
Significant,
dangerous
Illegal
Anabolic steroids
Increase strength,
Positive
lean muscle mass and
motivation
Significant,
dangerous
Illegal
Androstenediol
Same as steroids
Limited, refutes
Unknown
Banned by IOC
Androstenedione
Same as steroids
Refutes, no benefits Significant
Banned by IOC,
NCAA
Antioxidants
Decrease muscle
breakdown
Mixed, no clear
benefits
Mild at high
doses
Legal
Arginine, ornithine, Stimulate growth
lysine
hormone release
No benefit
None at doses
used
Legal
Aspartates
Increase free fatty
acid use, sparing
muscle glycogen
Mixed, some
positive benefits
Mild at high
doses
Legal
Aspirin
Decreases pain with
muscle fatigue and
muscle breakdown
No benefit
Mild
Legal
Avena sativa
Increases steroid
production
Limited, refutes
None
Legal
Bee pollen
Increases strength
and endurance
Refutes, no benefits Allergic reaction Legal
Beta blockers
Decrease anxiety
Positive effect on
Significant
fine motor control,
negative effect on
aerobic capacity
Banned by IOC
Beta2 agonists
Increase lean muscle
mass
Mixed, no benefit
from inhaled
formulations
Mild
Banned by IOC,
legal when
prescribed
Blood doping
Increases aerobic
capacity
Supports
Significant,
dangerous
Illegal
© Biscontini
findLawrence
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
Fat supplements
Increase endurance
Refutes
Mild
Legal
Fluids
Increase endurance
Supports
Mild
Legal
Folic acid
Increases aerobic
capacity
Refutes
None
Legal
GHB
Stimulates growth
Limited, refutes
hormone release and
muscle growth
Significant,
dose-related;
abuse potential
Illegal
Ginseng
Increases endurance, Limited, refutes, no Mild, abuse
enhances muscle
benefit
syndrome
recovery
reported
Legal
Glucosamine
Serves as NSAID
Limited, may have
alternative, enhances limited NSAID
recovery
abilities
None
Legal
Glutamine
Boosts immunity and May boost
None
growth hormone
immunity, no other
levels
benefits
Legal
Glycerol
Improves hydration
and endurance
Mild
Legal (oral)
Guarana (herbal
caffeine)
Same as caffeine
HMB
Decreases muscle
Limited, some
breakdown, enhances strength benefits
recovery
None
Legal
Human growth
hormone
Anabolic effect on
muscle growth,
increases fat
metabolism
Significant,
dangerous
Illegal
Inosine
Enhances energy
Refutes, no benefit Mild
production, improves
aerobic capacity
Legal
Iron
Increases aerobic
capacity
Mild, toxic at
high doses
Legal
Leucine
Decreases muscle
Limited, no
breakdown and spare ergogenic effect
muscle glycogen
stores
None
Legal
Ma huang (herbal
ephedrine)
Same as ephedrine
Magnesium
Enhances muscle
growth
No benefit unless
preexisting
deficiency
Mild at high
doses
Legal
Marijuana
Decreases anxiety
Refutes, negative
effect
Significant,
dangerous
Illegal
Multivitamins
Increases energy,
endurance and
aerobic capacity,
enhances recovery
No benefit unless
preexisting
deficiency
None at RDA,
some toxicities
at high doses
Legal
Narcotics
Increase endurance
by suppressing pain,
decrease anxiety
Mixed, negative
Significant,
dangerous
Illegal
Limited, supports
Refutes, limited
ergogenic benefits
No benefit unless
preexisting
deficiency
© Biscontini
findLawrence
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
Vitamin B 12
(cyanocobalamin)
Enhances muscle
growth
No benefit unless
preexisting
deficiency
None
Legal
Vitamin B 15
(dimethylglycine)
Increases muscle
energy production
Mixed, negative
None proven,
but concerns
raised
Legal
Vitamin C
Acts as antioxidant,
increases aerobic
capacity and energy
production
No benefit unless
preexisting
deficiency
Mild at high
doses
Legal
Vitamin E
Acts as antioxidant,
improves aerobic
capacity
Mixed, some
positive
Mild
Legal
Yohimbine
Increases endogenous Refutes, no benefit Mild
steroid production
Legal
Zinc
Enhances muscle
growth, increases
aerobic capacity
Legal
Limited, negative
Mild
IOC = International Olympic Committee; NCAA = National Collegiate Athletic Association; CNS =
central nervous system; DHEA = dehydroepiandrosterone; GHB = gamma-hydroxybutyrate; NSAID =
nonsteroidal anti-inflammatory drug; HMB = calcium beta-hydroxy beta-methylbutyrate; RDA =
recommended daily allowance; ATP = adenosine triphosphate
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
If your lifestyle doesn’t control your meal plan, your diet will control your meal plan
...
)__( _____)
height inches x height inches (____)2=_____
20-25
26-30
31-35
36-40
40 +
BMI
very low risk
low risk
moderate risk
high risk
very high risk
Base Metabolic Rate = _______
(10 women,
11 men)
Activity Calories =
x
x
705 = _______BMI
Activity Range
...
40- sedentary
...
60-moderately active
...
80-vigorously active
...
30-1
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
Body weight = ________
DEE =________
Activity Level =
CHO
(carbohydrate
s)
Low-Moderate Active/Athlete
55-60%
60-75%
( - )g CHO
( - )g CHO
---------------------- --------------------3g/lb
3-4
...
__x___ lbs = _______
__x___lbs = _______
PRO(teins)
10-15%
( - )g PRO
-------------------------
...
5-
...
___-
...
10-
...
10 =_____ g of
saturated fats or less)
© Biscontini
findLawrence
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
Vitamin B 12
(cyanocobalamin)
Enhances muscle
growth
No benefit unless
preexisting
deficiency
None
Legal
Vitamin B 15
(dimethylglycine)
Increases muscle
energy production
Mixed, negative
None proven,
but concerns
raised
Legal
Vitamin C
Acts as antioxidant,
increases aerobic
capacity and energy
production
No benefit unless
preexisting
deficiency
Mild at high
doses
Legal
Vitamin E
Acts as antioxidant,
improves aerobic
capacity
Mixed, some
positive
Mild
Legal
Yohimbine
Increases endogenous Refutes, no benefit Mild
steroid production
Legal
Zinc
Enhances muscle
growth, increases
aerobic capacity
Legal
Limited, negative
Mild
IOC = International Olympic Committee; NCAA = National Collegiate Athletic Association; CNS =
central nervous system; DHEA = dehydroepiandrosterone; GHB = gamma-hydroxybutyrate; NSAID =
nonsteroidal anti-inflammatory drug; HMB = calcium beta-hydroxy beta-methylbutyrate; RDA =
recommended daily allowance; ATP = adenosine triphosphate
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
If your lifestyle doesn’t control your meal plan, your diet will control your meal plan
...
)__( _____)
height inches x height inches (____)2=_____
20-25
26-30
31-35
36-40
40 +
BMI
very low risk
low risk
moderate risk
high risk
very high risk
Base Metabolic Rate = _______
(10 women,
11 men)
Activity Calories =
x
x
705 = _______BMI
Activity Range
...
40- sedentary
...
60-moderately active
...
80-vigorously active
...
30-1
...
com
©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
Body weight = ________
DEE =________
Activity Level =
CHO
(carbohydrate
s)
Low-Moderate Active/Athlete
55-60%
60-75%
( - )g CHO
( - )g CHO
---------------------- --------------------3g/lb
3-4
...
__x___ lbs = _______
__x___lbs = _______
PRO(teins)
10-15%
( - )g PRO
-------------------------
...
5-
...
___-
...
10-
...
10 =_____ g of
saturated fats or less)
© Biscontini
findLawrence
Title: Vitamins minerals and their benefits
Description: These notes include the benefits of vitamins and minerals there nutritional benefits, their sources and there dialy recomended amount.
Description: These notes include the benefits of vitamins and minerals there nutritional benefits, their sources and there dialy recomended amount.