| 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
|
|
|
