05 Apr Weighing In On Endurance Nutrition
By Dr. Matt Fontaine Are vitamins necessary for athletes, particularly endurance athletes? Research shows that endurance athletes endure significantly higher levels of oxidative stress due to the intense, long high volume of training they perform. Supplements like Vitamin E(400-800 IU/day) and Vitamin C(500 -1000 mg/day) can help reduce this oxidative stress via their antioxidant properties. Study of plasma redox biomarkers for accurate stress evaluation in athletes Br J Sports Med. 2011 Apr;45(4):366-7 Magnesium deficiency is a leading cause of muscle cramping and fatigue. Endurance exercise has been shown to significantly reduce serum magnesium levels. Magnesium has also been shown to be lost in the urine in endurance athletes. Magnesium deficiency can result in cramping and muscle fatigue, elevated blood pressure and even induce insulin resistance. Taking in 400 mg of magnesium is recommended, and preferably in a mixed form.
The effect of a marathon run on plasma and urine mineral and metal concentrations.
Read our blog on Muscle Cramps here According to Biotics Research, “Source of supplemental magnesium, supplied as mixed mineral chelates. Adequate magnesium intake is of utmost importance, as it is critical to most ATP-dependent reactions. Magnesium is important for musculoskeletal health, proper cardiac and immune function, and the maintenance of healthy blood sugar levels. Dietary intakes below recommended levels are common”. A Note on supplements: Because FDA regulation does not cover nutritional supplements, most people have no way to vet that what they are buying in stores actually contains what the label says it does. My advice is to consult your healthcare professional. there are several reputable companies who invest a great deal of resources into research and development and hold their products to a much higher standard. Many of today’s physicians carry supplements from reputable companies like Biotics Research, Standard Process, Anabolic Laboratories, Metagenics etc.