Restoring Electrolytes for Athletic Performance

What vitamins have been found to offer benefits for restoring electrolytes and athletic performance?

There are a variety of nutrients shown in studies to provide benefits for restoring energy and improving athletic performance. Of course, taking a good multivitamin - one formulated with optimal amounts and forms of vitamins, minerals, antioxidants, herbs and amino acids - can help to ensure your overall health, from head to toe.

Multivitamins can provide benefits for countless health concerns, including immune, cardiovascular, vision, muscle, bone, and nerve health. And in regards to energy and endurance, these supplements have been shown to provide effective support. But for individual nutrients, the following vitamins have been shown to provide valuable sources of energy and endurance benefits:

o Vitamin C (ascorbic acid) - considered essential for general health and well-being, this multi-functional antioxidant may hold properties for energy and endurance. Deficiencies of this nutrient may be linked to feelings of malaise and generalized fatigue. Several published studies show that after several days of taking vitamin C (400-3,000 mg) daily before and after intense exercise, pain was reduced and muscle strength recovery was rapidly increased. It is thought that as antioxidants may neutralize free radicals before they can cause bodily damage, supplementation of these nutrients may aid in exercise recovery.

o Vitamin E (tocopherol, tocotrienol) - this thoroughly researched antioxidant has been found to slow cellular aging. Additionally, various published studies suggest that daily vitamin E supplementation (800-1,200 IU) may reduce free radical activity and muscle damage caused by strenuous exercise.

o Vitamin B1 (thiamine) - considered vital for every cell, this water-soluble (dissolves in water) B vitamin is essential for producing adenosine triphosphate (ATP), the body's fuel source. It processes carbohydrates, proteins, and fats, and is crucial for generating metabolic energy. In addition, thiamine is needed for the functioning of the muscles, heart and nervous system. It also promotes growth and good muscle tone.

o Vitamin B2 (riboflavin) - this multi-functional nutrient displays antioxidant properties, and helps convert carbohydrates into the fuel ATP. In addition, riboflavin plays a vital role in metabolizing carbohydrates, fats, amino acids and protein, and also activates folic acid and vitamin B6.

o Vitamin B3 (niacin) - besides playing a vital part in the production of ATP, this essential nutrient helps in more than 200 bodily processes. These include the release of energy from fats, the processing of alcohol, and the formation of hormones and blood cells. Vitamin B3 is crucial to energy metabolism and nervous system health, as well as for regulating cholesterol.

o Vitamin B5 (pantothenic acid) - a necessary factor in cellular energy production, this nutrient also contributes to the production of ATP, the body's energy source. Pantothenic acid is required for the production of lipids (fats), steroids and neurotransmitters. It is also essential for growth, reproduction, and normal physiological functions, such as the activation of the adrenal glands, which help to combat stress.

o Vitamin B12 (cobalamin) - shown be vital for preventing anemia, this nutrient is crucial for energy production, metabolizing carbohydrates, fat and proteins, and for promoting healthy growth and nervous system function. Plus, it may increase energy and promote growth in children.

o Biotin (vitamin H) - this essential B vitamin helps utilize protein, folic acid, and vitamins B5 and B12, while also metabolizing fat and carbohydrates. And, it has been shown to play a part in the production of ATP, the body's fuel for energy.

Lifexpand's Lyte'N Go Chewable Electrolyte Tablets have been formulated to offer an effective electrolyte supplement for restoring depleted minerals and other nutrients. These tablets are convenient, refreshing, sugar-free and low in carbohydrates. Think of Lyte'N Go as a "pick-me-up" for a depleted mineral and electrolyte; replace or even enhance your levels, and without the sugar or coloring.

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Creatine Monohydrate - Athletic Boost or Demise? Tips and Information

Should you use creatine?

Creatine is naturally found in the body as creatine and as creatine phosphate. Creatine functions as part of the cell's energy fuel. It is also found in the diet in meat and fish, but one study suggested that it could take over 20 pounds of daily meat to super saturate.

I have spoken with many athletic trainers and professional weight lifters about creatine. I have read many scientific articles on muscle contractions and the use of creatine supplementation in the diet, and have used creatine supplements, so rather than go into the organic chemistry of creatine, I wish to just share some of my personal findings from my use and studies.

How it works:

I will refer to my Biochemistry textbook for a brief answer to this. To meet the demands of a high-intensity exercise, such as a sprint, muscles derive their energy from a series of reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. ATP, the amount of which is relatively constant, provides energy when it releases a phosphate molecule and becomes ADP. ATP is regenerated when PCr donates a phosphate molecule that combines with ADP. Stored PCr can fuel the first 4-5 seconds of a sprint, but another fuel source must provide the energy to sustain the activity. Creatine supplements increase the storage of PCr, thus making more ATP available to fuel the working muscles and enable them to work harder before becoming fatigued [1].

Discovered Nearly 200 Years Ago

Discovered in 1832 by the French scientist Michel Eugène Chevreul when researching skeletal muscle. He named creatine after the Greek word for flesh, or Kreas. In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, scientists discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.

My personal experience

I tried powder and pill forms, but eventually stayed with the powder form since it is cheaper than the liquid and pill forms. I do not really know if there is truth in the statements that one is better absorbed than the other. I used the product daily, even though I only workout 3-4 times weekly, and I took it before my workouts, as suggested by a trainer. I used a loading phase for the first few weeks, and then a maintenance amount and I felt that I did have more capacity to do more reps in the gym, but this was my personal evaluation and not a double blind placebo effect test, which would have been more accurate. I felt results within one month of using the supplement, along with my whey protein supplement.

My Recommendations

Creatine taken with a small amount of food reduces the nausea that sometimes happens when taken on an empty stomach. Drinking additional water may be helpful. It has been reported that simultaneous ingestion of creatine with caffeine reduces its effectiveness.

Do not use it if you are doing swimming, running, or any other type of exercise where you would NOT want weight gain. There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic conditions. It is fairly cheap if you shop around, and based on my findings, I would recommend that if you really want to try it, that you buy creatine monohydrate instead of creatine ethyl ester.

Use Your Head

Some people have had health problems from too much creatine.

Creatine supplements have NOT been evaluated by the FDA.

Contact your physician if you have any health conditions, allergies, or other health concerns.

They are NOT recommended for ages 18 and under

Drink lots of water - creatine pulls water from the body to the muscle cells to make them larger and firmer, which is why increased water consumption is so important.

Eat Carbohyrdates - Some have reported that creatine may be more effective if taken with carbohydrates.

DO NOT drink creatine with juice - I used to drink mine with orange juice until I found out that most fruit juices (especially citric juices) actually neutralize the effects of creatine monohydrate.

DO NOT drink caffeine - Before you have your morning coffee or afternoon caffeine booster drink, remember that caffeine has the opposite effect of creatine monohydrate, in that it pulls water from the muscles!

DO drink your creatine with warm water - save your money and squeeze the most benefit from your supplement by helping your body to best absorb it.

Buy in Bulk - if you buy your supplements in bulk, you can save a lot.


In Closing...

There is a lot of hype on the internet about this supplement, and since there are no FDA regulations, make sure that you buy from a reputable source, and that you compare ingredients and prices. Do your research. The fastest way to get big, or stay fit, is to just maintain a weekly workout plan that you stick to, use a quality vitamin/mineral source, and eat a healthy diet.

It is also very important WHEN you use creatine. If you use it at the wrong time, you may be wasting your time and money. If you find that you are not getting the results that you would like, you should really read about when to use Creatine Supplements.

References Used Murray RK and others. Harper's Biochemistry, 24th Edition. Stamford, CT: Appleton & Lange, 1996.

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