The main source of energy in the diet is carbohydrates. These compounds are quickly converted to glucose, which is the body’s main fuel. Glucose is stored in the muscles and the liver in the form of glycogen, a compound that is readily converted into glucose as needed.

The amount of glycogen available to the muscles is a key factor in how much activity you can perform without becoming tired. Therefore, vigorous activity is possible only as long as glycogen is available in sufficient quantities.

A diet high in complex carbohydrates is consequently the most beneficial for building the glycogen stores necessary for physical conditioning.

The second source of energy used to fuel the muscles is body fat. The body begins to release stored fatty acids and use them as a source of fuel after about 20 minutes of exercise. It is primarily body fat, not dietary fat, used for this purpose.

Both fats and carbohydrates are converted into body fat (if consumed in excess) but dietary fat can be converted to body fat more easily than carbohydrates can.

Proteins are needed to build muscle and for tissue repair. However, they are not an important source of cellular energy. The body will use protein for energy only if there are not enough amounts of carbohydrates and fats. If this happens, loss of muscle and lean tissue occur. Additionally, if the body if forced to breakdown protein for energy, the buildup of toxic levels of ammonia can result.

The need for protein does not increase with exercise. Although you do burn more carbohydrates and fats exercising than you do sitting at a desk - you do not normally burn more protein. In addition, excessive protein intake increases urine elimination which may cause dehydration. Also the consumption of too much protein can interfere with calcium metabolism and damage the kidneys.

The following strategies and nutritional supplements are created to enhance performance and promote good health in anyone involved in physical conditioning.

Strategies:

Always stretch and warm up your muscles before you exercise to avoid injury. A five minute warm-up allows muscles temperature to rise several degrees and they loosen up.

Allow your body temperature to cool to normal before taking a shower after you exercise. This will prevent cramping and abnormal muscle contractions.

Consume solid foods no later than 4 hours before vigorous exercise.

Drink fluids before, during and after exercising. This helps to prevent dehydration and muscle cramping.

Limit roughage consumption before exercising. It will make you feel full and sluggish and requires more energy to digest.

Nutritional Supplements:

Multi-vitamin and mineral complex - to ensure needed nutrients and optimum health. Take as directed on label.

Chromium picolinate - increases energy levels and stabilizes blood sugar. Take 200 micrograms daily.

Coenzyme Q10 - increases tissue oxygenation. Take 60 - 100 milligrams daily.

Bee pollen - increases energy and endurance. Take 1,000 milligrams daily. Caution - Bee pollen may cause an allergic reaction in some individuals.

Inosine - promotes the manufacture of ATP (adenosine triphosphate), the main source of energy at the cellular level. Take as directed on label.

L-Carnitine - carries fat to the muscles for energy. Take 500 milligrams daily.

Octacosanol - increases oxygen utilization during exercise which improves endurance. Take as directed on label.

Herbal Nutrition Supplements:

The herbs dong quai, ginseng, gotu kola, pau d’arco, and suma are energy boosters, which can be taken in tea or pill form.

Caution - Do not take ginseng if you have high blood pressure.

Horsetail - aids in physical conditioning.

St. Johnswort - can be used topically to relieve joint pain and muscle spasms.

Sarsaparilla and saw palmetto - herbs that can be used to help boost testosterone levels naturally.