Runner's CornerOctober 2008 :: Index of issuesThe Latest on Nutrient Requirements October 2008 Runner’s Corner By Kitty A. Consolo, Ph.D. I just had my annual check-up with my family doctor who just returned from a national conference on the latest news of what we should be taking into our bodies. As runners, we especially need to have enough intake of these nutrients below, otherwise, our performance can suffer. So check our your diet and see if you have the following. (There a good diet analysis programs on line in which you can plug in what you eat and see what nutrients you may need. Also consider consulting a sports nutritionist.) Nutrients that you should have 1. Fiber 30-50 grams a day --consume 5 cups of fruits and vegetables as day Benefits: improves weight, insulin levels and reduces heart disease 2. Omega 3 fatty acids 2 grams per day --consume fatty fish such as salmon or to be free of mercury, consider GNC’s triple strength fish gel caps, titrated to remove all heavy metals and enclosed in a gel cap so you do not get fish burps Benefits: reduction of heart disease, joint pain, macular degeneration 3. Vitamin D3 1000-1200IU per day blood level 50-70ng/ml --30 minutes 3 times a week of sun April to October in Ohio may do the trick, otherwise buy a D3 supplement (I like Solgar 600IU of D3 from Luckyvitamin.com) and take 600IU twice a day Avoid caffeine within 3 hours Benefits: reduction of heart disease, many cancers including breast, colon and pancreatic, bones and autoimmunce function. 4. B vitamins: folic acid = 400-600mcg, B6 10-25 mg; B12 10-1000mcg Found in fortified foods such as cereals, flour, whole grains, leafy green veggies and B12 is found in dairy and meat; take a supplement if you are totally vegan Benefits: reduces risk of cardiovascular disease, some cancers and B12 prevents anemia, nerve and brain dysfunction 5. Calcium 800-1200mg/day; pregnant 1200-1500/day, menopausal 1200-1500/day Found in milk products, dark green veggies, beans, salmon, avoid calcium carbonate, may contain lead. Best is calcium citrate Benefits: bones
*stress greatly depletes magnesium levels Found in whole grains, green leafy vegetables, legume. Take only as mg citrate or glycinate not mg oxide as it causes intestinal distress Benefits: reduces fatigue, stress, blood pressure, migraines, sleep problems, sugar problems, anxiety
Found in lean animal protein, green leafy vegetables, whole grains Take with vitamin C for better absorption Benefits: deficiency causes fatigue and anemia; too much causes heart, liver and other problems
Found in nuts, olive oil, canola oil, food is best source; the best is in food not supplements Benefits: may improve memory but also lowers HDL which is the good cholesterol
Found in whole grains, nuts and legumes Benefits: improves immunity, blood sugar and may reduce cancers
Found in yogurt or supplements with live cultures Benefits: improves lactose intolerance, inflammatory bowel, immune response, urinary infections, diarrhea, must be on 1-3 months if you have been on antibiotics
Benefits: helps with joint pain, especially knee Note that in most cases, getting the foods that contain these nutrients is preferred over taking a supplement. Always take supplements with a full meal but avoid alcohol and caffeine with that meal. Small frequent meals, such as a breakfast, snack, lunch, snack, dinner and snack are preferred. Take care and hope to see you on the roads. Kitty
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