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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
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...
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©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
...
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©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
...
com

©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”

Niacin

Increases energy and No benefit unless a Mild at high
endurance
preexisting
doses
deficiency

Legal

Oxygen

Increases aerobic
capacity, enhances
recovery

No benefit if given Mild
before or after
activity

Legal

Phosphates

Increase ATP
production, energy
and muscle
endurance

Mixed, negative

Legal

Phytosterols

Stimulates release of Refutes, no benefit Little data,
Legal
endogenous steroids
allergic reaction
and growth hormone
possible

Protein

Optimizes muscular
growth and repair

Supports, increased None unless
need for protein
underlying
with activity
medical
condition

Legal

Pycnogenol

Boosts antioxidant
levels, enhances
recovery

Supports, dietary
None
sources offer same
benefit

Legal

Pyruvate

Increases lean body
mass

Limited research,
benefit only in
specific cases

None

Legal

D-Ribose

Increases cellular ATP No human
and muscle power
research

None known

Legal

Selenium

Enhances antioxidant Limited, no benefit Mild at high
functions
doses

Legal

Mild at high
doses

Sodium bicarbonate Buffers lactic acid
production, delays
fatigue

Supports

Mild, dangerous Legal
at high doses

Strychnine

Unknown

No research on
ergogenic benefits

Significant,
dangerous

Legal

Tribulus terrestris

Increases endogenous Refutes
steroid production

Potentially
dangerous at
high doses

Legal

Tryptophan

Decreases pain
Mixed, no benefit
perception, increases in trained athletes
endurance

Mild, potentially Legal
dangerous

Vanadyl sulfate

Increases glycogen
synthesis, enhances
muscle recovery

Refutes, no benefit Mild
in healthy
individuals

Legal

Vitamin B 1 (thiamin) Enhances energy
No benefit unless
production, increases preexisting
aerobic capacity,
deficiency
improves
concentration

None

Legal

Vitamin B 2
(riboflavin)

Increases aerobic
endurance

No benefit unless
preexisting
deficiency

None

Legal

Vitamin B 6
(pyridoxine)

Enhances muscle
growth, decreases
anxiety

No benefit unless
preexisting
deficiency

Mild at high
doses

Legal

© Biscontini
findLawrence
...


© Biscontini
findLawrence
...


Nutr itional Ana lysis S heet

All References taken from American Dietetic Association
Body Mass Index = weight (lbs
...
30-
...
50-
...
70-
...
90-athlete/instructor
1

________
(body weight)

[
...
0] _______
range of activity]

=

_______calories /day

(maintenance basal metabolic rate/ MBMR)

x _________ = _________calories
(MBMR) (Activity Calories/AC)

Daily Energy Expenditure = ________ + _________ = ___________calories
(DEE)
(MBMR)
(AC)
(DEE)

© Biscontini
findLawrence
...
5 g/lb
...
4g/lb
(
)g PRO
25-30%
<10% saturated fat
(
)g FAT

FAT
[_____ = my
fat goal]

10-20%
( - )g PRO
-----------------
...
8g/lb
( )g PRO
25%
(
)gFAT

Specific & individualized calculations

___ x
...
___ = ___/___
cals ÷ 4cals/g =
_____-_____ g CHO
_____ x
...
___ =
____/____cals ÷ 4 cals/g =
____ - ____ g PRO
____ x ___ =_____ cals ÷
9cals/g = _____ g FAT or less
-----------------------(_____g x
...
com



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