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

VITAMINS, MINERALS AND THEIR FUNCTIONS TABLE
▲The nutrient and energy standards known as the RDA are currently being revised
...
The following chart provides the most updated goals for nutrient intake available for males and females
between 31 - 50
...
nal
...
gov
...
Beta-carotene and
other carotenoids are found in: Green leafy
vegetables - kale, spinach, broccoli, collard greens,
parsley, turnip greens, escarole
...

Yellow and orange fruits - mango, cantaloupe,
papaya, and apricots
...
0 ug
Females: 5
...

Also maintains integrity of white and
red blood cells, assists in immune
reactions, helps maintain the
stability of cell membranes
...
Regulates absorption of
calcium and phosphorus for bone
health
...
Helps
maintain cell membranes, red blood
cell integrity, protects vitamin A and
fatty acids from oxidation
...


Helps metabolize carbohydrates,
maintain appetite and normal
digestion
...
Supports
normal appetite and nervous system
function
...

Part of a coenzyme used in energy
metabolism, supports health of skin,
nervous system and digestive system
...

Part of Coenzyme A, which is used in
energy metabolism

Found in many foods: whole grain cereals, legumes,
beans, nuts, brewer's yeast, wheat germ, pork, ham,
and liver
...
Significant role in protein
metabolism
...

Part of a coenzyme used in energy
metabolism, fat synthesis, amino acid
metabolism and glycogen synthesis
...


WATER-SOLUBLE VITAMINS
Vitamin B1
Thiamine

Vitamin B2
Riboflavin
Vitamin B3
Niacin, nicotinic acid,
niacinamide
Vitamin B5
Pantothenic Acid
Vitamin B6
Pyridoxine, pyridoxal, other
forms
Vitamin B12
Cobalamin
Biotin

DRI
Males: 1
...
1 mg

DRI
Males: 1
...
1 mg
DRI
Males: 16 mg NE
Females: 14 mg NE
DRI
Males: 5
...
0 mg
DRI
Males: 1
...
3 mg
DRI
Males: 2
...
4 ug
DRI
Males: 30 ug
Females: 30 ug

Formed in skin when exposed to sunlight
...

Found primarily in plant oils, green, leafy
vegetables, wheat germ, whole grains, egg yolk,
nuts, seeds, and liver
...
Diet
generally supplies remaining need
...


Milk, yogurt, other dairy, meat, leafy greens, whole
grains
...


Widespread in foods
...

Widespread in foods
...
com

©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
Vitamins, Minerals and their Functions Table, Cont
...
com

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

Boron

Increases endogenous Refutes, no benefit Mild at high
steroid production
doses

Legal

Branched chain
amino acids

Decrease mental
fatigue

Mixed, negative

Mild at high
doses

Legal

Caffeine

Increases muscle
contractility and
aerobic endurance,
enhances fat
metabolism

Supports

Mild

Legal to urine
level of 12 to 15
µg per mL

Calcium

Increases muscle
contractility,
enhances glycogen
metabolism

Refutes, no benefit Mild at high
doses

Legal

Carbohydrates

Increase endurance,
decrease fatigue

Supports

Mild at high
doses

Legal

Carnitine

Increases fat
metabolism

Refutes

None

Legal

Choline

Increases endurance

Mixed,
inconclusive

None

Legal

Chromium

Increases lean mass

Refutes, no benefit Safe to 400 µg Legal
unless prior
daily, potentially
deficiency
dangerous
above this level

Chrysin

Inhibits aromatase,
Limited, refutes
increases endogenous
steroids

None

Legal

Cocaine

Stimulates CNS,
delays fatigue

Significant,
dangerous

Illegal

Coenzyme Q10
(ubiquinone)

Delays fatigue, acts as Refutes, no benefit None
antioxidant

Legal

Coenzyme Q12

Increases aerobic
capacity, speeds
muscle repair

Refutes, no benefit None

Legal

Creatine

Increases muscle
energy, endurance,
strength and lean
muscle mass

Supports,
Mild
insufficient data on
long-term use

Legal

DHEA

Increases endogenous No benefit in
steroid production
healthy athletes

Potentially
dangerous

Banned by IOC,
some other
organizations

Diuretics

Decrease body mass

Potentially
dangerous

Banned by IOC

Ephedrine, other
sympathomimetics

Stimulate CNS,
No benefit
increase energy,
delay fatigue,
stimulate weight loss

Potentially
dangerous

Illegal

Ephedrine plus
caffeine

Increases energy,
Supports
stimulates weight loss

Potentially
Banned by IOC,
dangerous, fatal some other
at high doses
organizations

Erythropoietin

Increases aerobic
capacity

Significant,
dangerous

Mixed

Limited benefit

Supports

(2004)

Illegal

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...
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©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

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© Biscontini
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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
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...
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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