Nutrition Information

Daily Dietary Supplement Guidelines for Athletes

 

 

Vitamins: Minerals:
A 8,000- 16,000 iu
(Beta Carotene) 20,000- 45,000 iu
B1 ( thiamine ) 30- 120 mg
B2 ( riboflavin ) 30- 120 mg
B3 ( nicin ) 10- 180 mg
B5 ( pantothenic acid ) 20- 100 mg
B6 ( pyridoxine ) 20- 80 mg
B12 ( cobalamin ) 12- 120 mg
Biotin 125- 175 mcg
Folate 400- 800 mcg
C 800- 2000 mg
D 400- 800 iu
E 200- 800 iu
K 60- 160 mcg
Choline 100- 1000 mg
Inositol 100- 600 mg
Phosphorus 150- 800 mg
Calcium 800- 1,500 mg
Magnesium 250- 650 mg
Copper 1- 4 mg
Iodine 100- 200 mcg
Iron 15- 50 mg
Molybdenum 100- 200 mcg
Pottassium 50- 1,000 mg
Selenium 100- 200 mcg
Zinc 15- 50 mg
Boron 2- 8 mg
Manganese 12- 35 mg
Vanadium ?  
Chromium 200- 500 mcg


The above guidelines refer to vitamin and mineral requirements for athletes. As such, the reccomendations may be higher than those for less active people.

Below is a list of other nutrients that are beneficial to certain athletes.

Other Supplements: Oxidative Athletes: Sustained Power Athletes: Power Athletes:
L-glutamine 1,000- 3,000 mg 1,000- 3,000 mg 1,000- 3,000 mg
L- carnitine 1,000- 3,000 mg 1,000- 3,000 mg 1,000- 3,000 mg
Linolenic acid 2,000- 6,000 mg 2,000- 6,000 mg 2,000- 6,000 mg
Alpha linolenic acid 500- 2,000 mg 500- 2,000 mg 500- 2,000 mg
Gamma linolenic acid 100- 600 mg 100- 600 mg 100- 600 mg
DHA 250- 750 mg 250- 750 mg 250- 750 mg
EPA 250- 750 mg 250- 750 mg 250- 750 mg
Bioflavanoids 200- 900 mg 200- 900 mg 200- 900 mg
CoenzymeQ10 60- 120 mg n/a n/a
Siberian Ginseng 500- 1,500 mg n/a n/a
Octacosanol 1,000- 2,000 mcg 3,000- 6,000 mcg n/a
Glucosamine 500- 1,500 mg 1,000- 2,000 mg n/a
L-glutamic acid 1,000- 1,500 mg 1,000- 2,000 mg n/a
Creatine monohydrate n/a 4,000- 8,000 mg 5,000- 20,000 mg
Ferulic acid n/a 50- 100 mg 50- 200 mg
L-arginine n/a n/a 1,000- 4,000 mg
L-ornithine n/a n/a 1,000- 4,000 mg
HMB n/a n/a 2,000-4,000 mg
Inosine n/a n/a 200- 1,000 mg

Use the chart below to determine which type of athlete you are.

Oxidative Athlete:
Sustained Power Athlete:
Power Athlete:
Bowling
Baseball
Basketball
Bodybuilding
Cycle, long-dist.
Boxing
Dancing, comp.
Fitness, weight lifting
Hockey
Footbal
Fitness, aerobic
Gymnastics
Golf
Martial Arts
Long distance
Power Lifting
Racket Sports
Skiing/ riding, downhill
Rock Climbing
Skiing/ riding, arials
Skiing, cross country
Sprint, mid-distance
Soccer
Wrestling
Swimming
Volleyball