In the sports world is very habitual consumption of dietary supplements, either in the form of amino acids, vitamins, minerals, antioxidants, etc.. The choice of this or other products are often based on the last article we read in magazines, or the seller of the store supplements that we recommend something, or even in our personal trainer. But are we really taking something that will lead to improved athletic performance, or are we simply throwing money and we noticed the well-known “placebo effect”? We refer to the placebo effect when discussing the benefits experienced by athletes (in this case in particular) when they are waiting for positive change in their athletic performance. It appears that the reaction to “be observed or treated” in a special way by their coaches (or even themselves) that are waiting to see an improvement after administration of a supplement, is in itself sufficient to perceive such an improvement or to the athlete go further in their effort and performance.

The amount of nutritional supplements on the market for athletes and general population, is innumerable and the controversy about their suitability and efficiency is enormous. In this post I will focus on vitamins and minerals. In the following I will try other compounds. Drawing on classic books like “Nutrition in sport. * Cryogenic aids and doping “by J.Gonzalez, P. Sanchez and J. Matrix, the conclusions are clear: “there is insufficient scientific evidence to support the use of vitamin and mineral supplements in sports, because they presuppose that the needs of those nutrients would be covered with a proper diet. They admit that the vitamin and mineral deficiencies can reduce performance, but there is no evidence that his contribution over the daily requirements better. They are less sharp with vitamins and minerals, antioxidants (α-tocopherol (vat E), β-carotene (vat A), vitamin C, selenium, coenzyme Q), and admit some evidence of its protective effects against oxidative damage and consequent tissue damage (vat E, A and C) and improved cardiac performance (cones. Q). This is the position of most of the classics and sports medicine specialist.

On the other hand, proponents of supplementation, both in sport, as in general population (as is the case of Orthomolecular Therapy), imply that a balanced diet is sometimes insufficient to meet the individual needs of vitamins and minerals, as many of these nutrients are lost in the process of storing and cooking, or even claim that already in origin, the food we eat are not as rich in nutrients as they should, due to intensive production and depletion of farmland. This type of therapy is always the individualized supplementation plan, recognizing the idiosyncrasies of each individual, it would be difficult to extrapolate results in large patient groups, since each would require specific supplementation plan. They also emphasize the difference between impairment and insufficient vitamins and minerals. Deficiency suggest the level required to prevent a deficiency disease, and inadequate, the level needed for optimum performance. In this take shelter to protect their therapies and the appropriateness and even necessity of supplementation. The basic plan is always a complex supplementation multinutrient (vitamins and minerals), because nutrients work synergistically (in team), so taking one of them individually can be ineffective and even dangerous, for it requires of other for operation and can create imbalances if not eaten together.

But what is my position on this? First of all, I must stress how important that is radical diet as a basis for optimal health (see post of diet and training). If our diet is not ideal, and we can take the “purge of Benito” (if you allow me the expression) that does not reach that optimal state of health. The second is that my experience tells me that it is advisable to take a supplement multinutrient (vitamins and minerals) from time to time and in certain situations. It is possible that the effects in terms of improvement in performance can not be measured (so not talking about cryogenic aids), but much improved energy level and wellbeing of the individual, since they are obtained optimal cellular levels of nutrients , and offset many biochemical processes in the body. I say this based on my personal experience with my patients (in this space do not intend to lay any kind of chair, just be honest and give my point of view according to my experiences). Thirdly, if we took a multinutrient must demonstrate commitment to quality and use good brands, with a solid track record and high standards of quality in manufacturing, EMBASE and conservation of their products. This ensures optimal absorption and utilization of components. The chemical formulas that occur in the minerals, for example, make availability varies greatly and absorb them, when these minerals are present as amino acid chelae, glaciate, glaciate or picolinate, absorption is 60-80% when they are in the form of citrate, the absorption is 50% in the form of carbonates 15% maximum, if present as oxides, sulfates and phosphates, the absorption drops to 5-10%. Therefore you must determine, not only in the quantities of each nutrient, but also on its chemical form.

In next post I will talk about amino acids, fatty acids and other compounds such as caffeine, ginseng, Eleutherococcus, Guarani, etc. In sports supplementation. If you want to talk about someone else you are interested, you can write me down in the comments.

They are harmful molecules that can damage cells reacting against its components. This is called oxidation and can cause serious cell damage. To minimize damage, cells contain antioxidants (molecules that eliminate the radicals).

There are 2 kinds of antioxidants that work together:

* Enzymatic antioxidants: produced in the cell and can not be obtained through food supplementation.

* Non-enzymatic antioxidants: the most important include vitamin E, C and b-carotene (vitamin A). They are present in many foods and can also be obtained through supplements. Vitamin E and b-carotene protect cell membranes from radical damage. Vitamin C works with vitamin E to protect both lipid substances like proteins in the cells of radical damage.

People who exercise regularly have an increased production of free radicals. If exercise is intense or prolonged, can cause injury to skeletal muscles induced by radicals, especially in untrained or recreational athletes. Moreover, the radicals probably contribute to muscle fatigue during endurance events. It is important to ensure an adequate intake of antioxidants through food.

Although many studies in humans suggest that supplementation with vitamin E or vitamin C reduce radical-induced injury, there is little evidence that can boost athletic performance. Further studies are needed before it can reach a definitive conclusion. Similarly, high intakes of antioxidants may have adverse health effects due to high levels of some antioxidants can be toxic. For athletes who consider the use of antioxidant supplements should be consultation with a trained nutritionist before adding to your diet.

Whenever we hear that vitamins and minerals are essential for our body to function properly and stay healthy, but we must discover where food is present to allow inclusion in our daily eating plan.

Vitamin A is important to maintain our health, has exclusive rights that we can acquire two forms, both in foods of animal origin, containing it in the form of retinol or preformed vitamin A in food and vegetable kingdom contain it in its base form and once ingested is converted to vitamin A in the body.

In vegetables, we find the name of carotenoids and most popular of these is beta-carotene, and we found this in the following foods, broccoli, cereals, corn, lettuce, vegetable juice, vegetable broth, oat bran , watermelon, peach, beet, carrot, cabbage, spinach, sweet potatoes, squash and turnips.

Should feature in its most varied dishes and preparations, because vitamin A is one of the most necessary with vitamin D and E in cell regenerator and maintenance.

We recommend you consume these foods daily!!

Perhaps you’ve seen it already in stores or probably the first time that you are aware of this meal. Today I discussed their properties, all beneficial for the body.

But before you start annotating their benefits would be important to explain what it is. It is a fermented food that is widely used in Japanese cuisine. It is very rich in protein and has many nutrients.

This is taken by the Japanese food at breakfast and for most Western taste and smell is too strong. Specifically, we cook steamed soybeans and reserve it, then added Bacillus natto and fermented.

Subsequently reserves in the fridge for two days. The texture is tough and at first can be tricky to eat, eventually you get used and it is worth trying.

Ideal for osteoporosis, has quite a lot of vitamin K and calcium. It is also ideal for preventing cardiovascular problems, the said vitamin is important for preventing blood clots.

Also vitamin B and iron it contains make it an ideal food for anemia. Per 100 grams has 200 calories, 35% protein and many plant proteins and the content discussed earlier.

Usually made in Japan buy it and take it as a garnish. The sticky texture is not the most ideal because it’s mixed with meat or rice, which disguises the taste too strong. Take courage to try.

Today will discuss the many properties of zucchini. This vegetable is in season now and is ideal for creams, soups or to take the form of fried potato. Its advantages are many.

Evidently belongs to the same family as pumpkins. Per 100 grams gives us 29, 5 calories (perfect for diets), 92 mg. water, 6 carbs, 1.3 fiber, 400 of potassium (more than bananas), 10 mcg Vitamin C and  folate.

The latter are those that make the body produce red and white cells. But it also works particularly how to strengthen the immune system so that our defenses go up significantly.

The content of magnesium and potassium strengthens the nervous system and muscle. If Couple that with the amount of magnesium that contains courgettes can say that is a perfect vegetable to set the tone our body.

Yet not all minerals or vitamins, it also contains mucilage, a substance that helps the stomach lining to digest in a more fluid. It is important, therefore, introduce the zucchini in our diet as far as possible. Your body will thank.

In principle all that sounds like proteins appears healthy, the substance that gives fuel to the muscle can not be bad, is it?

There are many sports that require a tremendous effort by the agency to practice it. That is why many athletes choose to supplement your protein intake by the famous energy shakes.

The first group of athletes that we have in mind is that bodybuilders. A more gasoline fastest growing muscle and is the best way to get muscle mass quickly. Similarly, the exercise is anaerobic which means that not so much muscle tone as grind it to grow.

But really only need between one gram and a half or seven hundred a gram per kilo per day. This which means that if we take a protein shake that gives us 80 grams of protein can benefit us as muscular but we should not take any more protein throughout the day, something totally impossible.

The diet and gives us a necessary amount of this substance. Therefore, if we take a diet based on egg, meat or soy protein concentrate and also add twice daily are taking more than twice the protein we need.

The body sees only the type of exercise you do but not quantity. In other words, you need the same whatever you do because the amount necessary to mark your weight. Putting more than twice as much protein on a daily basis in the body means that “the tank” leaking protein. And serious consequences because the body tends to lower the levels of calcium through the urine, this favors the onset of osteoporosis.

What can we do if we have a strong training. Then take chemicals and proteins but do not control the required levels. Foods like bread, cereal and a piece of cheese, orange juice and vanilla ice cream or yogurt and a petit suisse fruit smoothie with milk and give us the same quality without taking unnecessary risks.

Many patients who use vitamin C may be affected in the process of eliminating cancer cells, as this type of supplement would increase tumor growth.

A study published in the journal Cancer Research, noted that vitamin C may neutralize the effectiveness of anticancer drugs.

According to scientists at Memorial Sloan-Kettering Cancer Center in the United States, laboratory tests found that when they are used with vitamin C cancer drugs eliminated between 30% and 70% fewer cancer cells than other drugs.

Furthermore, when human cells implanted in mice, scientists found that when given vitamin supplements in rodents two hours before chemotherapy increased the development of tumors.

According to researchers, vitamin C is necessary for the diet or to fight any principle of avitaminosis (lack of vitamins).

However, it would be advisable to take vitamin supplements during chemotherapy.

According to Mark Heaney, one of the scientists who led the study, the explanation would be that vitamin C protects the mitochondria of the cell that is the energy source of a cancer cell.

Provides vegetable protein and is cholesterol free and lactose. It also contains antioxidants that protect against free radicals.

How much you care for your health and your looks? And knows more about you. You can prevent many diseases following a healthy lifestyle, with constant exercise and proper nutrition, that is, balanced, comprehensive, adequate and varied.

The beneficial soy

Soy foods provide you high quality vegetable protein, low in saturated fat, cholesterol free and contain no lactose. Besides soybean seed contains a high content of isoflavones, substances with many health benefits. The beverages prepared from soy are very healthy because they have antioxidant properties that help reduce the risk of cancer because they protect against free radical damage.

What would be the main reason that you advise me to change the cow’s milk for soy?

Because there are people who are lactose intolerant and soybeans also have no lactose, it is easy to combine with the fruit and its taste is very nice. Also those with high blood cholesterol, are advised to include soy in their food by proteins possessing.

What other soy foods recommend?

All soy foods are recommended for the whole family. They are affordable products that blend well with any food. Soybeans are in the various presentations as a powder for making beverages and cheese known as tofu. According to the possibilities of people is recommended as soybeans. It would be great at least we all had a choice of these in the kitchen, pantry or refrigerator. Today, we need products that are already ready to eat and this is a good option.

Is it true that soy milk helps relieve PMS and menopausal derangement?

Soy has substances called isoflavones that enter the body to help women’s estrogen. These estrogens are used for long periods and with age and decrease its production in the body, this is called the climacteric stage and can start from 35 years with hot flashes, dry skin, decrease calcium and you begin depressed. It turns out that in Asia, women do not have those problems and found that in food carrying soy was mixed, so they found that menopause may help to stimulate hormonal activity, so that women have fewer symptoms at the climacteric . You must understand that this does not mean that you avoid soy or not skip that stage of your life, rather helps you bring that on stage.

Is it necessary to consume daily?

If you want to eat soy daily, you can do without any problem. One of the correct food laws says you should vary the food, with a different choice of food each day. Soy is a good source of protein that you eat with other foods of animal origin.

Does soy milk can be done at home?

The soy beverage can be mixed with water or juice but if you prefer, you can buy a drink already made, are on the market in different presentations and very pleasant taste can be a good choice.

Sometimes you feel tired, feel cramps and so on. Be sure that you lack vitamins and minerals, in which case the counter supplements provide the solution.

They come in various forms: tablets, capsules, gelatin capsules, powders or liquids.

Vitamin supplements contain:

Ginseng, Vitamins and Minerals: A, B1, B2, B6, B12, C, D2, E, Niacinamide, Calcium, Iron, Phosphorus, Fluorine, Copper, Potassium, Magnesium, Manganese, Zinc.

Ginseng is a plant product that belongs to the realm of so-called adaptogenic, and enhances the body’s adaptation to stress situations and oversubscription physical and intellectual.

Zinc is an important mineral that helps maintain healthy immune system, zinc is found in eggs, poultry, and whole grains.

B group vitamins, provide important health benefits: keeping the healthy nervous system and circulatory system, strengthen the immune system, producing numerous hormones, proteins and enzymes involved in growth and cell division. The B vitamin found in all green plants.

Vitamin A strengthens the immune system and has antibacterial properties, a diet deficient in vitamin A causes general fatigue and an ease to get infections. Vitamin A is found in egg yolk, liver, also in all dark green vegetables, red and yellow.

Like other organs of the body, eyes, brain and visual system needs proper nutrition to function optimally.

A Visual healthy diet should include the following vitamins and minerals in food intake or supplements.

Vitamin A : Deficiencies in vitamin A can cause a slow adaptation to light / dark, difficulty seeing at night, eyes red, and dry eye.

Vitamin D: Vitamin D deficiencies can cause muscle weakness and poor structural development. Recent studies linking vitamin D deficiency with difficulties in attention and impulse control.

Calcium: The reduced mental capacity, hyperactivity or attention, impulse, irritability, and nervousness have been associated with scattered diets deficient in calcium.

B vitamins (B1, B2, B6, and B12): The intake of vitamin B complex, correlates with the overall health of the neurological system. The symptoms of deficiency of B complex may also include burning eyes or dry eyes and sensitivity to light.

Vitamin C: Vitamin C deficiency has been linked to the overall health of the body’s immune system. Together with the B vitamins, there is evidence that relates his role with total attention and behavior. The deficiency of vitamin C has also been linked to cataract formation and glaucoma.

Vitamin E: Studies of vitamin E have been correlated with intellectual function. Its deficiency has also been linked to macular degeneration and cataract formation.

Zinc: Zinc is essential for brain development and mental function. It is also important for the absorption of vitamin A in the body.

Sugar and caffeine: Effects of sugar and caffeine on attention and learning have been known for some time. Many of our most popular “processed foods and drinks are high in refined sugars and caffeine. Labels should be read carefully, and avoid these foods.

These are vitamins necessary for optimal functioning of the visual system in a future article I will share with you what food where we can take these vitamins.