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 for Enhanced Performance

Creatine is a naturally generated amino acid in the body. The liver and kidneys produce it in small amounts. But it's also found in a meat-eaters' diet because creatine is found in many meats, especially game meats, tuna, and herring. Because of these natural occurring levels, studies are now debunking the earlier theories that supplementing with creatine could be toxic on the liver.

It's now quite common for athletes of any sport to be supplementing with creatine because it aids in energy production. Specifically, creatine aids in the production of Adenosine Triphosphate (ATP) which is the main anaerobic energy source our muscles use for short, powerful blasts of energy. It's the energy we need to punch harder, sprint faster to the puck, or jump higher to the hoop. Bodybuilders and powerlifters have been using it to pack on muscle. But the reality is, creatine will benefit any type of training your doing.

ATP energy is used up in 30 seconds so it's vital that the body be able to reproduce this energy source quickly for its next use. Creatine aids in the production and transfer of the phosphate needed to replenish ATP. So whether you're struggling to power through those last few reps, or you want to improve your vertical jump, supplementing with creatine is a good way to bust through your plateaus.

Most research suggests the best way is to go through a loading phase where you're ingesting 5mg of creatine three times a day for five days. Then, you'll begin taking just one 5mg dose per day. Mix it with juice because the simple sugars in juice aid its digestion. The final step is to stay focused in your training. Creatine will allow you to intensify your workouts so that you can push through the boundaries of your personal bests.

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Do You Really Need a Creatine Supplement For Superior Physical Performance?

Creatine is something that you will hear a great deal about in any gym in the world. Bodybuilders found out some time ago that a good creatine supplement had numerous benefits for their bodybuilding endeavors. But in the grand scheme of things, can't you get the body that you desire without the use of this supplement?

Creatine is, after all, usually only thought of as a performance enhancement supplement, meaning that it will enable you to do better during your workouts, but that it has few, if any, benefits beyond this. Research shows that this is a mistaken belief. Other people believe that because they eat plenty of red meat and fish, which has this compound in it naturally, that they don't need a creatine supplement. This is also a mistake.

First, it is true that it is a natural performance enhancer, but it enhances more than just your performance. It also enhances your body's performance, by increasing anaerobic performance when you are working out. This does allow you to workout longer and harder as well.

You see, muscles are comprised of four different biochemicals, which include fatty acids, glucose, ATP, and creatine phosphate. All of these are necessary in the exercise and strengthening of muscles, and all of these biochemicals work together. Unfortunately, there is only so much that these biochemicals can do, and if you want them to do more, you need a supplement, which provides more of those biochemicals in the muscles...particularly creatine.

As with most things, there are those who will tell you why you shouldn't take this supplement. They will claim that creatine causes muscle cramping. Unfortunately for them - and fortunately for you - science has proven that it has nothing to do with muscle cramps. Muscle cramps are caused by a lack of hydration and low electrolytes. Experts agree that you need to drink one glass of water for every serving of creatine that you have.

It is also important to note that your body can waste creatine. You see, the muscles store this compound as 'stored energy' and use it as they are called upon to do more than they could without those stores. But you must think of your muscles as a container. Any container can only hold so much of any substance or item. Containers are not 'bottomless' and neither are your muscles. So, the muscles can only store so much of this compound at any given time. Experts agree that 10 grams of creatine a day is all that is really needed in terms of creatine supplements, because the muscles cannot store more than this.

While creatine improves your muscles response to your workouts, there are certain substances that actually improve upon it as well. Research has shown that creatine taken with Ribose increases the ATP in muscle cells. You can find products that now contain creatine and Ribose, and results of those who take a creatine supplement that contains Ribose have been great.

Caffeine is also great for creatine. As you know, however, too much caffeine isn't good for you. Experts advise one cup of coffee prior to a workout, which contains about 250mg of caffeine. You may need to experiment with caffeine with your creatine supplement, because everyone seems to have different reactions to caffeine.

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