Article of the Week
Mar, 10 2012
Ageing is a process linked to the cumulative damage free radicals cause in the
body over time. While unsaturated lipids in cell membranes are particularly
susceptible to the unstable and highly reactive free radicals, antioxidants such
as vitamin E have long been known to counteract such oxidative processes.
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The more you exercise,
the more you need to eat a balanced diet. The nutritional rules
still apply, but with an added carbohydrate intake. The combination
of healthy food and physical exertion combats stress, encourages
tissue repair, rebalances hormones and releases endorphins and
encephalin. Mood and outlook should improve markedly.
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Trials consistently show
that at the right potency, "natural" remedies may rival conventional
medicines. Doctors & Dieticians often prescribe nutritional and
herbal supplements as effective but gentler alternatives to
conventional drubs for problems ranging from depression to
indigestion.
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A Rundown on Nutrition Bars
These days you can find a never-ending list of
nutrition bars lying at the stores. Next time when you go looking
for nutrition bars do not forget to look for
The following tables will help guide you in selecting the supplements appropriate for you. The first table lists the nutrients recommended for bodybuilders, as well as the range of intake for each nutrient. Note that within the ranges of intake, the lower amounts are for smaller individuals and the lower-activity days, while the higher amounts are for larger individuals and higher-activity days.
|
Nutrient |
Range of Intake |
|
Vitamin A |
8,000 - 16,000 IU |
|
Beta Carotene |
20,000 - 30,000 IU |
|
Vitamin B1
|
30 - 120 mg |
|
Vitamin B2 |
30 - 120 mg |
|
Vitamin B3 |
40 - 80 mg |
|
Vitamin B5 |
20 - 100 mg |
|
Vitamin B6 |
20 - 80 mg |
|
Vitamin B12 |
12 - 120 mcg |
|
Biotin |
125 - 175 mcg |
|
Vitamin C |
800 - 2,000 mg |
|
Vitamin D |
400 - 800 IU |
|
Vitamin E |
200 - 600 IU |
|
Vitamin K
|
60 - 160 mcg. |
|
Boron |
2 - 8 mg |
|
Calcium |
200 - 500 mcg |
|
Iron |
15 - 50 mg |
|
Magnesium |
250 - 650 mg |
|
Manganese |
12 - 35 mg |
|
Potassium |
50 - 1,000 mg |
|
Selenium |
100 - 200 mcg |
|
Zinc |
15 - 50 mg |
The aim of this article is simply to inform the reader of the basic
principles and foundations behind creatine and its supplementation.
Its popularity is evident and likely a result of the fact that,
short of macronutrients, it is one of the most researched exercise
nutrition supplements to date; this compound actually has been shown
in well-controlled scientific studies to be quite effective in
producing desired results, unlike many, many available to the unwary
athlete these days.
click here for
more on creatine...