Vigorous workouts cause muscle and tissue irritation and inflammation, which can lead to soreness after exercise. This is commonly due to lactic acid buildup and free-radical formation. Antioxidant nutrients, more water, and some anti-inflammatory nutrients and herbs may help reduce some of that soreness when it is bothersome. Also, warm baths, massage, and a long, slow walk will help restore the feeling of being loose and ready for more vigorous exercise.
The program shown in the following table is designed for the serious athlete as well as anyone who is seriously working out to achieve top physical condition by improving strength, flexibility, and endurance. When we work out this way, it affects every other aspect of our life. The amounts listed for each nutrient are the day’s total suggested intake, usually taken in several portions throughout the day. Good luck and keep exercising. It’s worth it!
Athlete's Nutrient Program
| Calories* |
2,000–3,500 |
|
|
|
| Water* | 2–3 1/2 qt. | |
| |
| Protein* | 75–150 g. | |
| |
| Fats* | 60–100 g. | |
| |
| | |
| Vitamin A | 5,000–10,000 IUs | |
Molybdenum | 500 mcg. |
| Beta-carotene | 15,000–25,000 IUs | |
Potassium | 2–3 g. |
| Vitamin D | 400 IUs | |
Selenium | 250–400 mcg. |
| Vitamin E | 400–1,000 IUs | |
Silicon | 100–200 mg. |
| Vitamin K | 300 mcg. | |
Zinc | women—15–30 mg. |
| Thiamine (B1) | 75 mg. | |
| men—30–60 mg. |
| Riboflavin (B2) | 25–75 mg. | |
Optional: | |
| Niacin (B3) | 50 mg. | |
L-amino acids | 1,500 mg. |
| Niacinamide (B3) | 100 mg. | |
L-carnitine | 500–1,000 mg. |
| Pantothenic acid (B5) | 1,000 mg. | |
L-arginine | 1,000–1,500 mg. |
| Pyridoxine (B6) | 50 mg. | |
L-lysine | 1,000–1,500 mg. |
| Pyridoxal-5-phosphate | 100 mg. | |
L-proline | 500 mg. |
| Cobalamin (B12) | 100 mcg. | |
Branched-chain | 1,000 mg. each |
| Folic acid | 800 mcg. | |
amino acids | (before workouts |
| Biotin | 500 mcg. | |
(leucine, isoleucine, | with 50 mg. |
| Choline | 500 mg. | |
valine) | vitamin B6) |
| Inositol | 500 mg. | |
Bromelain | 100–200 mg. |
| Vitamin C | 2–5 g. | |
| (2,000 mcu/g.) |
| Bioflavonoids | 250–500 mg. | |
Pancreatic enzymes | 200–400 mg. |
| | (after meals) |
(1–2) tablets |
| | Lactobacillus |
1–2 billion organisms |
| Calcium | 600–1,000 mg. | |
Dimethylglycine | 25–50 mg. |
| Chromium | 250–400 mcg. | |
(before exercise) | |
| Copper | 2–3 mg. | |
Coenzyme Q10 | 30–60 mg. |
| Iodine | 150–250 mcg. | |
Flaxseed oil | 2–3 t. |
| Iron | women—20–25 mg. | |
Gamma-linolenic | |
| men—10–15 mg. | |
acid (GLA) | 160–400 mg. |
| Magnesium | 400–650 mg. | |
Octacosanol | 2–4 capsules |
| Manganese | 5–15 mg. | |
| (250–500 mg.) |
________________
*Varies from women to men and with the extent of exercise.