VITAMINS, MINERALS AND ANTIOXIDANTS FOR TRAINING AND STAYING WELL

Strenuous bouts of prolonged exercise and heavy training, particularly aerobic exercise, stress the body both physically and mentally. Adequate intakes of energy, protein, iron, copper, manganese, magnesium, selenium, sodium, zinc and Vitamins A, C, E, B6 and B12 are particularly important to health and performance. These nutrients, as well as others, are best obtained from a varied and wholesome nutrient rich diet based largely on vegetables, fruits, beans, legumes, grains, lean meats, dairy foods and healthy oils. Dietary surveys show that most athletes are well able to meet the recommended intakes for vitamins and minerals by eating everyday foods.

Those at risk of suboptimal intakes of these micronutrients include:

• ·         Athletes who restrict their energy intake, especially over long periods, especially to meet weight loss goals.
• ·         Athletes who follow eating patterns with restricted food variety and reliance on foods with a poor nutrient-density.

HOW MUCH DO YOU KNOW ABOUT HYDRATION?

How much water one should drink per day?

There's no evidence for the oft-repeated assertion that people need at least eight glasses of water per day. The Institute of Medicine recommends that men consume the equivalent of about 125 ounces of water daily and that women consume about 91 ounces -- but that includes water intake from all foods and beverages. Most people get adequate hydration without "purposeful drinking" of fluids for hydration. According to the U.S. government's "Dietary Guidelines for Americans," "purposeful drinking" is only necessary for people "who are exposed to heat stress or who perform sustained vigorous activity."

For an average person, how much water intake is from the food?

Moisture in food accounts for about 20% of the average person's total daily water intake.