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 Nutritional Programs: Nutritional Program for Athletes 

Vigorous workouts cause muscle and tissue irritation and inflammation, which can lead to soreness after exercise. This is commonly due to lactic acid buildup and free-radical formation. Antioxidant nutrients, more water, and some anti-inflammatory nutrients and herbs may help reduce some of that soreness when it is bothersome. Also, warm baths, massage, and a long, slow walk will help restore the feeling of being loose and ready for more vigorous exercise.

The program shown in the following table is designed for the serious athlete as well as anyone who is seriously working out to achieve top physical condition by improving strength, flexibility, and endurance. When we work out this way, it affects every other aspect of our life. The amounts listed for each nutrient are the day’s total suggested intake, usually taken in several portions throughout the day. Good luck and keep exercising. It’s worth it!

Athlete's Nutrient Program

Calories* 2,000–3,500
Water*2–3 1/2 qt.
Protein*75–150 g.
Fats*60–100 g.

Vitamin A5,000–10,000 IUs Molybdenum500 mcg.
Beta-carotene15,000–25,000 IUs Potassium2–3 g.
Vitamin D400 IUs Selenium250–400 mcg.
Vitamin E400–1,000 IUs Silicon100–200 mg.
Vitamin K300 mcg. Zincwomen—15–30 mg.
Thiamine (B1)75 mg. men—30–60 mg.
Riboflavin (B2)25–75 mg. Optional:
Niacin (B3)50 mg. L-amino acids1,500 mg.
Niacinamide (B3)100 mg. L-carnitine500–1,000 mg.
Pantothenic acid (B5)1,000 mg. L-arginine1,000–1,500 mg.
Pyridoxine (B6)50 mg. L-lysine1,000–1,500 mg.
Pyridoxal-5-phosphate100 mg. L-proline500 mg.
Cobalamin (B12)100 mcg. Branched-chain1,000 mg. each
Folic acid800 mcg. amino acids(before workouts
Biotin500 mcg. (leucine, isoleucine,with 50 mg.
Choline500 mg. valine)vitamin B6)
Inositol500 mg. Bromelain100–200 mg.
Vitamin C2–5 g. (2,000 mcu/g.)
Bioflavonoids250–500 mg. Pancreatic enzymes200–400 mg.
(after meals) (1–2) tablets
Lactobacillus 1–2 billion organisms
Calcium600–1,000 mg. Dimethylglycine25–50 mg.
Chromium250–400 mcg. (before exercise)
Copper2–3 mg. Coenzyme Q1030–60 mg.
Iodine150–250 mcg. Flaxseed oil2–3 t.
Ironwomen—20–25 mg. Gamma-linolenic
men—10–15 mg. acid (GLA)160–400 mg.
Magnesium400–650 mg. Octacosanol2–4 capsules
Manganese5–15 mg. (250–500 mg.)

*Varies from women to men and with the extent of exercise.

(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 About The Author
Elson Haas MDElson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...more
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