Nutrition
The Importance of Water:

Other cold drinks such as milk, soft drinks, fruit juices and energy drinks may seem like they quench your thirst, but the feeling is only
temporary, they will in fact actually increase your need for water. The importance of water is unquestionable, more so for someone who
is physically active. As the major ingredient of the human body, an adequate daily supply of water is essential to both healthy living and
athletic performance. The average person loses approximately 2.5 percent of their total body water per day. When you participate in
events above and beyond normal activities, like exercise, sporting events, or even yard work, the risk of dehydration is even greater. Any
activity that causes you to sweat depletes your body fluid levels. Strenuous activity will have an even greater effect and quickly dehydrate
the system. Dehydration is the loss of water from the body, and a depletion of electrolyte levels (sodium and potassium). When you
become dehydrated even slightly, your body fights back by slowing down the elimination of water. In the event that this occurs, you
retain excess amounts of water. A restriction  of fluids virtually stimulates your body to retain more water. Dehydration is treated by
replacing the water the body is lacking and by restoring electrolyte levels back to normal. Dehydration may be caused by inadequate
water intake or by excessive water loss, but the most common cause of dehydration is a simple failure to drink liquids. When working
out, rather than drinking large quantities of water at once, take a few sips between sets even if you don’t feel thirsty, because by the
time you do feel thirsty, you are already dehydrated.
Vitamins:

Vitamins are any of various relatively complex organic substances found in plant and animal tissue and required in small quantities for
controlling metabolic processes. Everyone needs vitamins, and active people need more vitamins than sedentary people. If you want
to be successful in achieving peak performance capabilities, you need to provide your body with everything it needs. Vitamins are
undoubtedly essential to physical performance. Each of the vitamins has a specific responsibility in your body. Here are the most
important vitamins essential to successful physical performance.

VITAMIN A (RETINOL) - Fat-soluble. Vitamin A is stored in the liver and helps maintain healthy teeth, bones and soft tissue. It reduces
susceptibility to infections by protecting the mucous membranes of the mouth, nose, throat and lungs, and contributes to the function
of night vision. Excess vitamin A intake can be toxic, due to the fact this vitamin is fat soluble. Vitamin A can be found in carrots, kale,
liver, spinach and broccoli.

VITAMIN B1 (THIAMIN) - Water-soluble. Vitamin B1 is essential for the normal functioning of the nervous system, muscles and heart. It
also stabilizes the appetite and promotes growth along with good muscle tone. More than 1000 milligrams of B1 might cause
increased urination and possible dehydration. Because this vitamin is water soluble, daily replacement is necessary. Whole grains
are the best source of B1, also beef, kidney, liver and brown rice.

VITAMIN B2 (RIBOFLAVIN) - Water-soluble. An active agent in the metabolism of energy and cell maintenance. It also is an essential
ingredient in the repair of all cells following injury. In addition to producing energy for the body, riboflavin also works as an antioxidant
which means it helps the body deal with unstable chemicals called free radicals. Milk and eggs are excellent sources of vitamin B2.

VITAMIN B3 (NIACIN) - Water-soluble. Niacin plays an important role in removing toxic and harmful chemicals from the body. It also
helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps to
maintain the central nervous system and is also effective in improving circulation and reducing cholesterol levels in the blood. It also
helps maintain a healthy skin, tongue and digestive system and prevents pellagra. Pellagra is the name given to the medical condition
that results from a lack of niacin and symptoms include weakness, sore mouth and irritability. Niacin requirements can be partially met
by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin. Chicken, peanuts,
sardines and tuna are fine sources of Vitamin B3.

VITAMIN B5 (PANTOTHENIC ACID) - Water-soluble. Vitamin B5 is critical to the manufacture of red blood cells as well as sex and
stress-related hormones produced in the adrenal glands (small glands that sit above the kidneys). It is not only essential for the
synthesis of hormones but also cholesterol and helps in cell building and the development of the central nervous system. Vitamin B5
is also important in maintaining a healthy digestive tract and it helps the body use other vitamins (particularly riboflavin) more
effectively. It is somemtimes referred to as an "anti-stress" vitamin because it is thought to enhance the activity of the immune system
and improve the body's ability to withstand stressful conditions and fights infections by aiding the process of building antibodies. Good
sources of Vitamin B5 are to be found in Poultry, fish, whole grains, eggs, milk, broccoli, yeast, lean beef.

VITAMIN B6 (PYRIDOXINE) - Water-soluble. Vitamin B6 is important for the maintenance of the central nervous system and muscle
cells. Furthermore, it aids in the removal of excess fluid of premenstrual women. It aids the production of DNA and RNA, the body's
genetic material and assists the formation of antibodies in the immune system. It reduces muscle spasms, leg cramps, hand
numbness, nausea and stiffness of hands, and promotes healthy skin. Vitamins B12, B6, and B9 (folic acid) work closely together to
control blood levels of the amino acid homocysteine. Elevated levels of this substance appear to be linked to heart disease. Vitamin
B6 is also essential for normal brain development and function, since it aids the process of making important brain chemicals called
neurotransmitters. Vitamins B6 also helps the balance of sodium and phosphorous in the body. It can be found in foods like wheat
germ, rice, fish, walnuts, bananas and avocados.

VITAMIN B12 (COBALAMIN) - Water-soluble. Vitamin B12 is an important vitamin for maintaining healthy nerve cells and it aids in the
production of DNA and RNA, the body's genetic material. It also works closely with vitamin B9 (Folate) to regulate the formation of red
blood cells and to help iron function properly in the body. Furthermore, vitamin B12 is needed for Calcium absorption. Deficiencies of
vitamin B12 are usually caused by a lack of intrinsic factor, a substance that allows the body to absorb vitamin B12 from the digestive
system. Such a deficiency can cause a range of symptoms such as fatigue, shortness of breath, diarrhea, nervousness, numbness or
tingling sensation in the fingers and toes. People with the blood disorder pernicious anemia do not produce sufficient intrinsic factor
and must take high doses of vitamin B12 to maintain their health. Others at risk for B12 deficiency include vegetarians who follow a
strict vegan or macrobiotic diet. Good sources of Vitamin B12 include liver, oysters, clams, beef, blue cheese, eggs, mackerel and
sardines.

VITAMIN B15 (PANGAMATE OR PANGAMIC) - Water-soluble. A coenzyme involved in respiration, protein synthesis, and regulation of
steroid hormones. Its principal effect is to increase blood and oxygen supplies to tissue. Deficiency states produce no apparent
negative effects, which lead some conservative nutritionists to the conclusion that it is not a true vitamin. Research suggests that B15
may assist the lowering cholesterol blood levels and aid in protein synthesis. Vitamin B15 has also been used to treat cancer,
schizophrenia and heart disease. Good sources of vitamin B15 are to be found in seeds, nuts, brown rice, brewer’s yeast, pumpkin
seeds and sesame seeds.

VITAMIN B17 (LAETRILE OR AMYGDALIN) - Although Vitamin B17 is called a vitamin, it is not generally recognized as dietary vitamin. It
is touted as an ingredient which can prevent the growth of cancers, but has been outlawed for sale in many countries. It has been
reported that Laetrile helps with reducing blood pressure and the pain associated with arthritis. Good sources are to be found in
apricot kernels, stone fruit kernels and sprouting seeds.

VITAMIN C (ASCORBIC ACID) - Water-soluble. Vitamin C promotes healthy cell development and proper calcium absorption. Large
amounts of vitamin C are used by the body during any kind of healing process from an infection, disease, injury, or surgery. It also
helps to repair and maintain healthy cartilage, bones, teeth and gums and assists in the prevention of blood clotting and bruising. It is
required for the synthesis of collagen, the intercellular "cement" which holds tissues together and is used to make skin, scar tissue,
tendons, ligaments, and blood vessels. Furthermore it prevents scurvy, builds resistance to infection and aids in the prevention and
treatment of the common cold. Good sources of Vitamin C include leafy green vegetables, citrus fruits, tomatoes, melons and berries.

VITAMIN D (CALCIFEROL) - Fat-soluble. Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after
being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of
vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol. Vitamin D is essential for
building and maintaining healthy bones because it helps maintain healthy levels of calcium and phosphorus. Vitamin D and calcium
are involved in many body functions, including keeping the immune and nervous systems healthy. Calcium is also the principal
element in bone, and can only be absorbed by the body when vitamin D is present. Rickets, a vitamin D deficiency disease
responsible for softening and weakening bones in children, used to be quite common but is now quite rare in countries that have
adopted the practice of fortifying milk products. Sunlight serves as the best source of  Vitamin D, but also found in sardines, salmon,
tuna, liver and egg yolk.

VITAMIN E (TOCOPHEROL) - Fat-soluble. Vitamin E is present in many foods, especially certain fats and oils. Vitamin E is also useful
in preventing blood clots from forming. It promotes fertility and it reduces and prevents hot flushes in menopause. Vitamin E is also
used as a skin treatment to help the skin look younger, promoting healing and cutting down the risk of scar tissue forming. Used on
the skin it is also reported to help with eczema, skin ulcers, cold sores and shingles. Vitamin E is also essential for red blood cells
and helps with cellular respiration and can increase stamina and endurance. Vitamin E is a fat-soluble vitamin. A fat-soluble vitamin
dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency
in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision
since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins. Good sources
are to be found in nuts, oils, spinach, sunflower seeds and whole grains.

VITAMIN K (PHYLLOQUINONE) - Fat-soluble. Vitamin K can be produced in the intestines and this function is improved with the
presence of cultured milk, like yogurt, in the diet. Vitamin K is found in nature in two forms - K1, also called phylloquinone, is found in
plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic
form of this vitamin which is manmade. Vitamin K is used in the body to control blood clotting and is essential for synthesizing
prothrombin a precursor to the liver protein, Thrombin that controls the clotting. In the intestines it also assists in converting glucose to
glycogen, this can then be stored in the liver. There are some indications that Vitamin K is also involved in bone formation and repair
and may decrease the incidence or severity of osteoporosis and slow bone loss. Good sources are to be found in leafy vegetables,
cheese, liver, asparagus, coffee, bacon, green tea and beans.
Minerals:

Minerals play a very significant role in various bodily functions essential to physical movement. A deficiency in any mineral can be
disastrous to peak performance. Minerals are naturally occurring homogenous inorganic substances with a specific chemical
composition and characteristic crystalline structure. For example, failure to consume adequate levels of calcium or iron can result in
fatigue, weakness and injury. Women tend to be more likely to experience such deficiencies than men. Minerals are found in plants
and animal foods along with your drinking water. Many times the quantities of minerals found in these sources are too small. Since the
stresses associated with sport activity promote the loss of various minerals. It becomes more important to increase your mineral
intake. Here are some of the minerals most  important to physical performance.

CALCIUM: Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and
teeth; roughly 99% of calcium in the body is deposited in these two places. It is necessary for blood clotting, stabilizes many body
functions. It can ease insomnia and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses.
Calcium regulates heart rhythm and the passage of nutrients in and out of the cell walls. It helps with lowering cholesterol, muscular
growth, the prevention of muscle cramps and normal blood clotting and may reduce the incidence of colon cancer. Calcium also stops
lead from being absorbed into bone. To function correctly, calcium must be accompanied by several other nutrients including
magnesium, phosphorous, and vitamins A, C, D, and K. The best sources of calcium are foods, but supplements may be necessary
for those who cannot meet their calcium needs through diet alone. In fact, according to the National Institutes of Health, many
Americans consume less than half the amount of calcium recommended to build and maintain healthy bones. Heavy use of caffeine
can diminish calcium levels; therefore, higher amounts of calcium may be needed if you drink a lot of coffee. Also, a diet high in protein
can increase loss of calcium through the urine. Excessive intake of sodium, phosphates (from carbonated beverages) and alcohol, as
well as the use of aluminum-containing antacids also contribute to increased excretion of calcium. Calcium deficiency can be found in
people with malabsorption problems, such as Crohn's disease, celiac disease, and surgical intestinal resection. Prolonged bed rest
causes loss of calcium from the bones and the elderly are less able to absorb calcium. Milk, beans, nuts, fish and green leafy
vegetables are all great sources.

CHLORIDE: Chloride works with potassium and sodium to regulate the flow of fluid in blood vessels and tissues, and to regulate the
acidity in the body. It is also present in the stomach as hydrochloric acid. Increased intake of chloride in the form of salt can cause fluid
retention, but this is primarily because of the sodium in the salt, not the chloride. A deficiency of chloride can be caused by fluid loss as
a result of excessive sweating, vomiting, or diarrhea. Use of medications such as diuretics can also cause a deficiency.
Kelp, olives and tomatoes are great sources of Chloride.

COPPER: Copper helps to convert iron to hemoglobin and promotes the use of vitamin C. Most foods have copper in them.

IRON: Iron is essential in making hemoglobin or oxygen in your blood and crucial in the transportation of oxygen during endurance
activities. An intake of more than 50 milligrams a day for prolonged periods can be toxic. Coffee and tea consumption can limit the
absorption of iron. The best source of iron is meat. even cooking in an iron skillet can increase the iron content in your food.

MANGANESE: Manganese is a mineral essential in numerous functions including glandular secretions, the metabolism of protein and
brain function. Too much manganese can inhibit the absorption of iron. Food sources are tea, leafy green vegetables and whole
grains.

MAGNESIUM: Magnesium plays an important role in regulating the neuromuscular activity of the heart. Where calcium stimulates the
muscles, magnesium is used to relax the muscles. It aids the formation of bone and teeth and assists the absorption of calcium and
potassium. Magnesium maintains normal heart rhythm and is needed for cellular metabolism and the production of energy through its
help with enzyme activity. It also assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption
problems with calcium. Good sources are found in fish, apples, bananas and whole grain cereals.

PHOSPHORUS: Phosphorous is involved in bone and teeth formation as well as metabolism, kidney function, cell growth and heart
muscle contraction. It not only helps in conversion of food to energy (it is crucial in the production of ATP, a molecule the body uses to
store energy) but also in vitamin utilization particularly with the B-vitamins. Cell membranes are composed largely of phospholipids.
The inorganic constituents of bone are primarily a calcium phosphate salt called hydroxyapatite. Good sources are found in meat, fish,
eggs and milk.

POTASSIUM: Potassium works with sodium to regulate the body's waste balance and normalize heart rhythms. It is needed for many
functions such as growth, building muscles and transmission of nerve impulses. Potassium is lost in excessive sweating and urine
and so foods like bananas are important for sports. Furthermore, if you are suffering from vomiting or diarrhea you may require more
potassium. It preserves proper alkalinity of body fluids and assists in reducing high blood pressure along with promoting healthy skin.
Potassium also stimulates the kidneys to eliminate poisonous body wastes. Bananas, fish and whole grains all carry good sources.

SODIUM: Sodium is essential in the production of hydrochloric acid in the stomach which protects the body from food infections. It is a
component of salt; table salt is 40 percent sodium and 60 percent chloride. Sodium has an important role in maintaining the water
balance within cells and in the function of both nerve impulses and muscles. Any extra sodium is excreted by the kidneys. Consuming
excess sodium may lead to edema or water retention. Women who consume excess sodium may be at higher risk for developing
osteoporosis even if calcium intake is adequate. Sodium intake is one factor involved in the development of high blood pressure,
otherwise known as hypertension. Athletes are sometimes concerned about not getting enough sodium to replace what is lost
through perspiration. Kelp, olives and tomatoes have great sources.

ZINC: Zinc is responsible for cell growth by acting as an agent in protein synthesis. Also aids in the use of vitamin A and B-complex
vitamins. It prolongs muscle contractions and therefore increases your endurance. Sources include eggs, whole grains and oysters.