Best Time To Take Supplements

"When should I take my vitamin and mineral supplements?" is a question often asked by young bodybuilders and others coming to my clinic for training programs. As a rule of thumb, 1 recommend taking them before, during, or directly after meals to avoid the digestive upset experienced by some individuals who take them on an empty stomach. In so doing, an additional benefit is gained: the nutrients in the supplements integrate with those in food, making for a faster rate of absorption into the bloodstream.

All the supplements may be taken at one time, but their value is increased when the daily intake is divided into equal portions that accompany separate meals For instance, instead of taking three vitamin B12 capsules each morning, take the first with breakfast, the second with lunch, and the third with dinner. This method is particularly effective when applied to the water-soluble vitamins that comprise the B-complex group. Since the body has little capacity to store them, only the amount needed is absorbed by the body; the remainder is excreted in the urine within a few hours. If you take them all in the morning and work out late in the afternoon, only an insignificant amount remains for use in your body systems. The fat-soluble vitamins (A, D, E, K) may all be taken at once because a certain amount is stored in the liver and other body organs

Athletes and others in hard training lose some nutrients faster than others. Profuse sweating causes a loss of vitamin C, which should be replaced by taking a portion of the suggested amount soon after training.

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Women: Suggested Dally Intake

Average Noncompetitive Competitive

VITAMINS

Vitamin A

20,000 IÜ

30,000 IU

50,000 IU

Vitamin B, (thiamine)

100 mg

ISO mg

150 mg

Vitamin B2 (riboflavin)

too mg

ISO mg

fSD mg

Vitamin B6

250 mg

300 mg

500 mg

Vitamin B,2

30Ü mrg

300 rreg

500 meg

Biotin

JQO TKg

100 mt g

100 rreg

Choline

1 01» nig

1.50C mg

2.000 mg

Folic acid

JOD meg

400 meg

40Q meg

Inositol

1,000 rug

1 500 mg

¿000 mg

Niacin (niacinamide)

IDD mg

150 mg

ZOO mg

Pantothenic acid

10O ing

300 mg

500 mg

Para-aminobenzoic acid

(PABA)

75 mg

100 mg

200 mg

Vitamin C {ascorbic

add)

1,000 mg

2,000 mg

3-4,000 mg

Vitamin D

300 lU

400 IU

400 IU

Vitamin E

1,000 IU

1,000 IU

1,500 IU

MINERALS

Calcium

LOCO mg

2.000 <ng

3.000 mg

Chromium

700 meg

750 meg

/5G meg

Copper

1 mg

7 mg

2 mu

Iodine

20 mg

20 mg

70 mg

Iron

20 mg

30 mg

40 my

Magnesium

SCO mg

1,000 mg

1 500 mg

Manganese

JO mg

40 mg

SO mg

Phosphorus

50 mg

50 mg

50 mg

Potassium

¿00 mg

Ü00 mg

«XW.Ö00 ing

Selenium

llXj meg

1ÛQ iriL'g

100 meg

Zinc

50 mg

5£) mg

100 mg

ENZYMES HYDROCHLORIC ACID

Amylase

25 mu

SD mg

50 mg

Beatine HCl

100 mg

200 mg

ICO ng

Bromelain

50 mg

50 mg

50 mg

Lipase

75 mg

50 mg

50 mg

Ox bile

30 mg

30 mg

30 mg

Pancreas substance

ICO mg

200 mg

250 mtj

Papain

50 mg

100 mg

150 mg

Pepsin

50 mg

100 mg

100 mg

Protease

100 mg

150 mg

300 mg

nutritional deficiencies but may be caused by any of a great number of conditions or may have functional causes. If the symptoms persist, they may indicate a condition other than a vitamin or mineral deficiency. When any of the symptoms do persist it would be wise to consult your doctor.

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The Basics Of Body Building

The Basics Of Body Building

Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

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