Nutrition & Training

Vitamins & Minerals

Magnitude of Vitamins

  • They are needed for normal metabolism, growth and tissue maintance
  • Essential for performance and health
  • Increase performance levels
Vitamin PDI Two Main Function
A 5,000 IU – 25,000 IU Antioxidant Activity
Protection against free radicals
D 400IU – 1000 IU Improved Muscle Strength
Overall Health and Performance
E 200 IU – 1000 IU Tissue Protection
High Altitude and Muscle Recovery
K 80 mcg – 180 mcg Blood Clotting
Maintenance of prothrombin levels
C 800 mg – 3000 mg Sparing glycogen
Protect cells against free radicals
B1
Thiamin		 30 mg – 300 mg Nervous System
Assisting with the breakdown of carbohydrates
B2
Riboflavin		 20 mg – 100 mg Energy Production
Lowers neuromuscular irritability
B3
Niacin		 20 mg – 100 mg Energy Production
Cellular Respiration
B6 25 mg – 100 mg Amino Acid Metabolism
Conversion of essential fatty acids
B12 12 mcg –200 mcg New Cell Growth
Energy Metabolism
Pantothenic Acid 25mg Release energy from Carbohydrates and Fatty Acids
Cholesterol synthesis
Choline 400mg -900mg Fatty Acid metabolism
Nervous system functioning
Folate   Formation of red blood cells
Regenerating muscle tissue
Inositol 800 – 1000mg Assists with Fatty Acid and carbohydrate metabolism
Assists with intracellular calcium mobilization
Biotin 125 mcg-300 mcg Protein Synthesis
Glucose Formation

 

Magnitude of Minerals

  • Assist with normal metabolism, growth, recovery and maintenance of the body
  • Help with performance and general well being
Mineral PDI Two Main Functions
Calcium 1200-2600mg Overall Health & Performance
Muscle Contraction
Phosphorous 800mg – 1600mg Formation of ATP
Cell Permeability
Magnesium 400mg-800mg Muscle & Nervous system function
Enhances Physical endurance & increased strength
Iron 25mg-60mg Part of Hemoglobin
Constituent of myoglobin
Zinc 15mg-60mg Growth & repair of muscle tissue
Healing – Cell replication
Iodine 200mcg-400mcg Overall Physical Performance
Thyroid gland hormones
Copper 3mg-6mg Energy Production
Glucose Metabolism
Selenium 100mcg-300mcg Antioxidant
Shorten recovery time
Manganese 15mg-45mg Energy Production
Aids in Connective tissue repair
Chromium 200mcg-600mcg Energy Production & Tissue Growth
Potentiator of insulin
Molybdenum 100mcg-300mcg Nitrogen metabolism
Energy Production
Sodium 1500mg-4500mg Muscle Contraction & nerve impulse transmission
Regulation of body fluid balance
Chloride 1500mg-4500mg Control of fluid balance
Extracellular anion
Potassium 2500mg-4000mg Glycogen Formation
Nerve transmission and muscle contraction
Boron 6mg-12mg Functionally of membranes
Bone formation
Vanadium 10mcg-20mcg Glucose metabolism
Insulin cofactor
Germanium   Increase energy levels
Stimulate an adaptogenic reponse