RECHARGE
performance
Spire institute
body recharging station
nutrition PROTOCOLS
nutritional protocols
Recharge Performance believes the best way to improve an athletes performance is through education and knowledge. Most athletes are aware that nutrition is an important component to performing at their best, but many do not know why it is critical or follow strict guidelines. Recharge aims to change the conversation about nutrition and explain what happens if you do not stay on top of your nutrition and what sports performance issues that you will likely encounter.
Vitamins and minerals are deemed essential for two main reasons (1) Because your body can manufacture them, they are delivered through proper healthy nutrition or supplementation (2) and without them your body cannot make the repairs it needs to, its just that simple.
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CALCIUM
Because calcium helps with muscle contraction, low levels of the mineral means you might experience more muscle cramps than usual, specifically in your back and legs. Other symptoms include brittle fingernails, bone-related injuries, irregular heartbeat and tingling in arms and legs. Nutritionists often recommend higher levels of calcium for endurance athletes, yet many athletes do not get the recommended daily amount of 1,000 mg per day for men and 1,000 - 1,300 mg per day for women. A study on basketball players found that by consuming at least 2000 mg of calcium per day, both bone and lean (muscle) mass increased during a season; players who consumed less than 2000 mg lost bone mass and did not gain muscle
Nutritional Questions / Protocols:
Should calcium supplements be consumed before training or competition?
Should calcium supplements be consumed as part of performance recovery?
Should I start a calcium supplement regiment as part of my training?
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Phosphate
Phosphate is an important component of the high-energy compounds essential for muscle function, as well as compounds that participate in oxygen delivery to muscle. Phosphates can also act as acid neutralizers, which might have effects on fatigue. Phosphorous is also present in smaller amounts in cells and tissues throughout the body. Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It also helps reduce muscle pain after a workout. The improvement in myocardial and cardiovascular responses to exercise following phosphate supplementation is explained by increased myocardial contractility as a result of an increase in the levels of cardiac cell ATP.
Nutritional Questions / Protocols:
Should phosphate supplements be consumed before training or competition?
Should phosphate supplements be consumed as part of performance recovery?
Should I start a phosphate supplement regiment as part of my training?
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potassium
Athletes should be especially concerned with their potassium intake; potassium plays a role in the storage of carbohydrates to fuel your muscles. In addition, the frequency and degree to which your muscles contract depends heavily on having the right amount of potassium in the body. Potassium, just like sodium, plays a significant role in muscular contractions & relaxations (thus enabling you to train hard), ensures proper recovery when ingested after strenuous exercise, and prevents excessive cramping due to electrolyte balance.
Nutritional Questions / Protocols:
Should potassium supplements be consumed before training or competition?
Should potassium supplements be consumed as part of performance recovery?
Should I start a potassium supplement regiment as part of my training?
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magnesium
Studies show that the more active you are, the more magnesium you need. Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. Magnesium helps maintain normal nerve and muscle function, heart rhythm (cardiac excitability), vasomotor tone, blood pressure, immune system, bone integrity, and blood glucose levels and promotes calcium absorption.
Nutritional Questions / Protocols:
Should magnesium supplements be consumed before training or competition?
Should magnesium supplements be consumed as part of performance recovery?
Should I start a magnesium supplement regiment as part of my training?
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iron
Having an iron deficiency, can be detrimental to athletic performance and overall health. It limits the body's capacity to carry and deliver oxygen, thus stunting potential maximal oxygen uptake (VO2max), or work capacity. Iron is critical to optimal athletic performance because of its role in energy metabolism, oxygen transport, and acid-base balance. Additionally, athletes who are iron deficient may experience the following symptoms: nausea, frequent infections, shortness of breath during exercise, respiratory illness, fatigue, weakness, pale appearance, lack of energy, and exhaustion.
Nutritional Questions / Protocols:
Should iron supplements be consumed before training or competition?
Should iron supplements be consumed as part of performance recovery?
Should I start a iron supplement regiment as part of my training?
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zinc
Studies have also found that low zinc levels correlate with lower serum testosterone, which can significantly affect many aspects of sports performance, such as strength, body fat percentage, and recovery. When is comes to athletes, zinc is an imperative supplement for optimal performance that prevents early onset fatigue during workouts. The mineral does this by binding to insulin to ensure proper glycogen storage which controls the amount of insulin needing to be produced by the pancreas. Several studies have found that low levels of zinc correlate with lower levels of serum testosterone, which can greatly affect many aspects of performance such as strength, body fat percentage, and recovery.
Nutritional Questions / Protocols:
Should zinc supplements be consumed before training or competition?
Should zinc supplements be consumed as part of performance recovery?
Should I start a zinc supplement regiment as part of my training?
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iodine
Iodine is an essential nutrient which is required to support a high energy yielding metabolism. This is important for any athlete in order to ensure optimal performance. Adequate iodine needs to be consumed to achieve sufficiency and to ensure iodine lost through sweat and urine is replenished. Key hallmarks of iodine deficiency and low thyroid function in athletes include: Fatigue and low stamina which can really cause havoc to an athlete's training and racing season. Lethargy, muscle aches, cramps, pains and weakness. Low basal body temperature
Nutritional Questions / Protocols:
Should iodine supplements be consumed before training or competition?
Should iodine supplements be consumed as part of performance recovery?
Should I start a iodine supplement regiment as part of my training?
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selenium
What does selenium do? Selenium helps protect cells and cell membranes from oxidative stress. When an athlete is exercising, it is estimated that oxygen consumption increases 10-15 times more than for a sedentary person, and this long term exercise puts constant stress on the body. Selenium forms a part of glutathione, an antioxidant enzyme that may provide protective effects against oxidative stress and cell damage. Supplementation with selenium may buffer some of the oxidative stress of strenuous exercise, resulting in less cell damage and quicker repair and recovery.
Nutritional Questions / Protocols:
Should selenium supplements be consumed before training or competition?
Should selenium supplements be consumed as part of performance recovery?
Should I start a selenium supplement regiment as part of my training?
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manganese
Manganese is a mineral that your body needs to stay healthy. Your body uses manganese to make energy and protect your cells from damage. Your body also needs manganese for strong bones, reproduction, blood clotting, and a healthy immune system. The athletic benefits of manganese include helping recover rapidly from strains and sprains, speed up healing from sports injuries and aid reduce post exercise exhaustion.
Nutritional Questions / Protocols:
Should manganese supplements be consumed before training or competition?
Should manganese supplements be consumed as part of performance recovery?
Should I start a manganese supplement regiment as part of my training?
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Vitamin A
Vitamin A may play a critical role in production of energy in our cells, says new research. According to the findings, vitamin A (retinol) may play a role in the synthesis of ATP in mitochondria, the power plant of the cells (1). When vitamin A is deficient the production of energy is reduced by 30 percent. Since athletes have high rates of energy metabolism and need their bodies to function at intense levels, they tend to have higher micro nutrient needs than non-athletes.
Nutritional Questions / Protocols:
Should vitamin A supplements be consumed before training or competition?
Should vitamin A supplements be consumed as part of performance recovery?
Should I start a vitamin A supplement regiment as part of my training?
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Vitamin C
Micro nutrients are required by the body in small amounts to assist with optimal growth, development and function. In addition, vitamin C plays an essential role in maintaining an athlete's health to support training and athletic performance. Taking vitamin C prior to workout may have recovery benefits, study suggests. Women who ingested 1000mg of ascorbic acid before performing 30 minutes of moderate-intensity cycling exhibited increased antioxidant capacity post-exercise.
Nutritional Questions / Protocols:
Should vitamin C supplements be consumed before training or competition?
Should vitamin C supplements be consumed as part of performance recovery?
Should I start a vitamin C supplement regiment as part of my training?
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Vitamin D
Several studies have shown that vitamin D increases muscle strength. Higher serum levels of vitamin D are associated with reduced injury rates and better sports performance. After intense exercise, endurance athletes experience inflammation due to elevated levels of pro-inflammatory cytokines. Vitamin D reduces the production of these cytokines while increasing the production of anti-inflammatory cytokines, thereby speeding the recovery process between hard workouts.
Nutritional Questions / Protocols:
Should vitamin D supplements be consumed before training or competition?
Should vitamin D supplements be consumed as part of performance recovery?
Should I start a vitamin D supplement regiment as part of my training?
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Vitamin E
Vitamin E is important to athletes because it is an antioxidant and may help to prevent some of the oxidative damage that may occur from exercise. Taking an antioxidant supplement before or immediately after your workout can dramatically decrease the free radicals, which means quicker recovery and better gains. One of the most important and effective antioxidants is Vitamin E.
Nutritional Questions / Protocols:
Should vitamin E supplements be consumed before training or competition?
Should vitamin E supplements be consumed as part of performance recovery?
Should I start a vitamin E supplement regiment as part of my training?
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vitamin k
Muscle cell studies suggest that vitamin K2 increases expression of myogenic transcription factors such as MyoD and promotes muscle cell proliferation. There are 20 described vitamin K dependent proteins (VKDPs). It is also known that vitamin K2 inhibits the activation of NFkB independently of gamma-carboxylation.
Nutritional Questions / Protocols:
Should vitamin K supplements be consumed before training or competition?
Should vitamin K supplements be consumed as part of performance recovery?
Should I start a vitamin K supplement regiment as part of my training?
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vitamin B1
Vitamin B1, or thiamine, is a crucial vitamin for athletes, as it is necessary for the process of converting carbohydrates into energy. Because of this, the requirement increases the more exercise you take, and the more food you eat. To sum up the previous, thiamine intake during exercise positively benefits carbohydrate metabolism in a way that will decrease lactate concentration, ammonia concentration, and anti- fatigue by reducing the RPE.
Nutritional Questions / Protocols:
Should vitamin B1 supplements be consumed before training or competition?
Should vitamin B1 supplements be consumed as part of performance recovery?
Should I start a vitamin B1 supplement regiment as part of my training?
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vitamin B2
It plays a vital role in maintaining the body's energy supply. Riboflavin helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces energy as the body requires it. The compound ATP is vital for storing energy in muscles. In addition to producing energy for the body, riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals.
Nutritional Questions / Protocols:
Should vitamin B2 supplements be consumed before training or competition?
Should vitamin B2 supplements be consumed as part of performance recovery?
Should I start a vitamin B2 supplement regiment as part of my training?
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vitamin B3
Niacin is a B vitamin that supports the athlete by providing energy and preserving muscle glycogen to help fuel their workouts and move them closer to their goals. Although niacin assists several enzymes in converting food into ATP, a form of energy, taking doses well beyond the recommend daily allowance will not offer a special boost in energy levels. Eating a balanced diet with a variety of foods is often all that is needed to obtain niacin's energy-boosting benefit.
Nutritional Questions / Protocols:
Should vitamin B3 supplements be consumed before training or competition?
Should vitamin B3 supplements be consumed as part of performance recovery?
Should I start a vitamin B3 supplement regiment as part of my training?
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vitamin b5
Pantothenic acid may boost athletic performance. It may make wounds heal more quickly. Athletic benefits of Vitamin B5: Helps recover from over-training syndrome. Aids the body cope with the stress of training, competition, and pre-competition anxiety. Enhances resistance of the body against infections. Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy.
Nutritional Questions / Protocols:
Should vitamin B5 supplements be consumed before training or competition?
Should vitamin B5 supplements be consumed as part of performance recovery?
Should I start a vitamin B5 supplement regiment as part of my training?
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vitamin b7
Biotin supplements are best known for their skin & hair, but they're great for athletes too. B7 helps maintain healthy blood sugar levels, assists in the breakdown of fats, and aids the formation of new tissue for quick muscle recovery. However, one of biotin's primary functions is to convert food into energy, which can help with fitness levels. Furthermore, muscles will benefit from the added protein synthesis.
Nutritional Questions / Protocols:
Should vitamin B7 supplements be consumed before training or competition?
Should vitamin B7 supplements be consumed as part of performance recovery?
Should I start a vitamin B7 supplement regiment as part of my training?
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vitamin b6
Another key factor for athletes is that B6 is concerned with energy production and resistance to stress. One of the ways it does this is to make iron in the diet more available - more iron, more hemoglobin and more oxygen available for the working muscles. Another function of vitamin B6 directly related to energy production during exercise is the breakdown of muscle glycogen. Adequate vitamin B6 must be present to release glucose-1-phosphate from muscle glycogen
Nutritional Questions / Protocols:
Should vitamin B6 supplements be consumed before training or competition?
Should vitamin B6 supplements be consumed as part of performance recovery?
Should I start a vitamin B6 supplement regiment as part of my training?
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vitamin b9
Vitamin B9/Folate is also known to help with depression, mental fatigue, and irritability because it can be quickly broken down and supply the body with energy. Energy production, control of oxidative stress, cellular repair and immune system support: these are just some of the many benefits that athletes can have with a good source of B9/folate.
Nutritional Questions / Protocols:
Should vitamin B9 supplements be consumed before training or competition?
Should vitamin B9 supplements be consumed as part of performance recovery?
Should I start a vitamin B9 supplement regiment as part of my training?
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vitamin b12
Some studies have found that vitamin B12 supplements can improve exercise performance in athletes, particularly when taken in combination with other B-vitamins. Enhanced recovery: Vitamin B12 may help to reduce muscle fatigue and speed up recovery after exercise. Vitamin B12 should reduce fatigue and therefore improve muscular endurance. Since Vitamin B12 is crucial to the production of nerve cells, RNA/DNA and red blood cells, energy levels come into play.
Nutritional Questions / Protocols:
Should vitamin B12 supplements be consumed before training or competition?
Should vitamin B12 supplements be consumed as part of performance recovery?
Should I start a vitamin B12 supplement regiment as part of my training?
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