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Tuesday, April 11, 2006

Using nutritional supplements to improve health and performance

Using nutritional supplements to improve health and performance“Hi Gary

I have been on the magnesium, calcium, and joint repair for 10 days or so. The difference is very noticeable. I ran 30k's on Sat in 2hrs 31 (a bit sore afterwards) and then out for 45 min Monday night - with no soreness at all and in fact one of the best short runs I have done in ages - fast and comfortable. Jan* and I did the XYZ half two weeks ago with me doing a 1hr 41 and Jan a 1hr 55. It was extremely hot and very still and quite an undulating course so we were quite happy with the times… “

* Not their real names

Gary Moller comments:

Deficiencies may take many years to develop to the point that athletic performance and general health are affected. Any deficiencies may go unnoticed simply because the effects are so subtle, poorly understood and seldom tested for. In the case of an essential mineral like magnesium, a deficiency may express itself as chronic fatigue, erratic blood pressure, or an increasing tendency to cramp when exercising.

Taking doses that are within the RDA (recommended daily allowance) of the substance that is lacking may not be sufficient to restore body stores to healthy levels. This is why a multi vitamin and mineral may show little measurable benefit. This is because body stores within the muscles, liver and bones take time to be replenished. Intake must be well above what is normally consumed and eliminated by the body each day. Exercise, trauma and heavy sweating all increase demand for nutrients. In the case of magnesium, a course of up to 800mg per day may be necessary over several weeks.

In Fred’s case, taking therapeutic amounts of magnesium had an almost immediate benefit on his running performance. When he first approached me for advice, his history raised the possibility of his being deficient in this and related minerals. After a month or so, he can switch to maintenance intakes which he can get via his diet and some modest supplementation.

If you think you might benefit from supplementing your diet, don't waste your money; contact me first by email to discuss your needs.

1 comment:

Wayne said...

the cartilage in joints has a poor blood supply to it at the best of times. As most people age it is worsened by consumption of cholesterol, saturated (mainly animal) fats and sodium. How fast cartilage can be repaired or destroyed can be affected by the level of blood circulation to it.
take omega 3 oil from the likes of fish oil (best taken raw) or flax oil, this improves circulation and will help speed recovery to the joints, plus it encourages production of the lubricating fluid in joints. animal fat also has an affect of thickening the blood as does red meat consumption, the more you eat of those foods the worse your circulation becomes. this further reduces circulation to the joints, glucosamine can help in some but not all situations to repair cartilage, its worth a try either you will notice benefits in a few weeks or you wont’ I’ve seen Gary has a 21 day rule if it doesn’t work in 21 days then you should rethink what you are doing.
I’ve heard anecdotal evidence that selenium helps although I don’t have any information on why.