Golf Supplements

All golfers can benefit from taking a daily multi vitamin/mineral. There are many brands which you can use to fulfill your daily requirements. However, use the following chart to make sure your body is getting what it needs to help fuel a great round of golf.

Vitamins
Vitamins are organic substances, which are essential to our diet in very small amounts and cannot be made by the body. They must be obtained by the diet.

Vitamins perform a variety of functions:

• They are needed for building body tissues.
• They assist in the metabolism of proteins, fats, and carbohydrates, so they are necessary precursors to releases energy from the foods we eat, but do not supply energy themselves.
• They play a primary role in the prevention of nutritional deficiency diseases, promote healing and encourage good health.

Types of Vitamins
There are 13 different vitamins the body requires. They are divided into two major categories: water-soluble and fat-soluble vitamins.

Water-Soluble Vitamins – are transported in the bloodstream and are not stored to any great extent in the body. The body uses what it needs, saturates the tissues, and then excretes the extra through the urine.

Fat-Soluble Vitamins – Four-vitamins- A, D, E, and K are fat-soluble. Fat-soluble vitamins are dissolved in fat and carried throughout the body attached to body chemicals made with lipids or fats.

Minerals
A mineral is anything which is not vegetable or animal; an inorganic substance which is essential in small quantities for life processes. The total amounts of minerals in the body are relatively small, but each is crucial to cell function. The major minerals of interest are Calcium and Iron.

Calcium
Calcium is an important mineral since it is the major component of bone and teeth. Adequate amounts of calcium can help prevent osteoporosis; a weakening of the bone which is more common in women than men. At least two servings a day from the milk products group are needed to provide adequate calcium.

Iron
Iron combines with protein to form hemoglobin, the substance that carries oxygen in the blood to the tissues. Too little iron causes anemia. Symptoms of anemia include feeling tired, weak, and irritable. Iron in red meat, fish, and poultry is absorbed much better than from other sources.

Water
Water is the most abundant compound in the human body comprising more than 60% of our body weight and is an essential nutrient required for life.

Functions of Water

• Fills about every space in cells and between them.
• Helps form the structure of macromolecules such as protein and glycogen.
• Transports nutrients and oxygen to your body cells and carries waste products away.
• Whole body thermoregulation is critically dependent on water.
• Keeps things fluid and functions as a lubricant.

Fluid requirements:
The human body does not have the ability to store an extra supply of water. The normal daily intake of water is approximately 4% of total body weight for adults and 15% of total body weight for infants. Water loss from the lungs and skin are sensitive to environmental conditions and can be increased at high temperatures, high humidity, and low humidity. Losses from urine and stool account for the rest of the total losses.

The recommended fluid intake of 1 ml/kcal energy expenditure for adults living under average conditions of energy expenditure and environmental exposure. For average males this is the equivalent of 2900 ml (12 cups) of fluid per day and for average females 2200 ml (9 cups) of fluid per day.

Supplementation Guidelines

Recommended Nutrients in Ranges of Intake for Golf

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