The antioxidant nutrients are important to reduce tissue irritations, inflammations, and loss of energy caused by free radicals. Vitamin A and beta-carotene, vitamin E, selenium, and vitamin C are all part of the athlete’s PEP. Loss of vitamin C, essential to connective tissue strength, is also increased with exercise. Joggers need extra C to prevent bone and ligament injuries, and ascorbic acid may be helpful in reducing all kinds of musculoskeletal irritation and injury. The vitamin C-mineral formula I mentioned previously is not only useful for assimilating the vitamin C, but is also an easily absorbable formula that replaces several important minerals. A complete mineral tablet can also be taken with it. Silicon or silica, usually derived from the horsetail herb Equisetum arvense, is important for maintaining elasticity and flexibility in the tissues.

Nutrients and Exercise

• Water—essential to cell respiration and circulation
  
• Antioxidants (vitamins A, C, and E; selenium, L-cysteine)—protect against tissue, joint, and cell irritation by reducing free radicals and oxidation of fats
  
• Bioflavonoids—improve vitamin C effectiveness; serve as anti-inflammatory agents.

  B Vitamins

• B1—generates energy
• B2—improves cell oxidation
• B3—energy metabolism
• B5—adrenal support; boosts energy
• B6—enhances performance by metabolism of amino acids and proteins
• Folic acid and B12—red blood cell formation; adequate oxygen delivery
• Biotin—carbohydrate metabolism; generates energy
• Choline—supports brain and nervous system

  Minerals

• Calcium—bone metabolism; muscle and nerve function
• Iodine—thyroid support
• Iron—blood cells and oxygen
• Magnesium—muscle and nerve function; with potassium, improves endurance
• Manganese—tissue strength and cellular function
• Potassium—muscle and nerve function; improves endurance
• Zinc—improves performance; growth and tissue repair

  Amino Acids (all L- forms)

• Leucine, isoleucine, valine—muscle energy
• Carnitine—fat utilization, energy generating
• Arginine—growth hormone; muscle building
• Lysine, ornithine—work with arginine
• Tyrosine—thyroid hormone and neurotransmitters
• Tryptophan—good sleep
• Phenylalanine—improves mental performance; may reduce pain of exercise
• Aspartic acid—brain support
• Proline—tissue support

  Others

• Enzymes (trypsin, bromelin, papain, pancreas, superoxide dismutase)— reduce inflammation
• Coenzyme Q10—supports heart function
• Octacosanol—increases stamina, long-term effect
• Liver—boosts energy
• Adrenal, heart, thyroid extract—individual organ support
• Dimethylglycine—improves oxygen utilization
• Gamma-linolenic acid—anti-inflammatory
• Inosine—energizing through ATP formation
• Germanium sesquioxide—energizing through facilitating electron transport