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complex carbs
fat
protein
Vs fatigueDiet
Pain etiology and management
BromelainAs much as 1800 mg. per day
Excess salt also leads to changes in metabolism that increase the potential for injuries and impair wound healing.
According to the Institute of Medicine the recommended dose per day is 1500 mg for people aged 9 to 50.
Athletes want the blood vessels wide open to carry all the nutrients to all the muscles, so a reduction of coffee and most soft drinks is helpful.
vasoconstrictor
Vitamin C
+OXYGEN ENHANCING NUTRIENTS - a formula containing Potassium, Magnesium, Alpha Ketogluturate, Inosine, Malic Acid, FerulicAcid, Trimethylglycine, and Coenzyme Q10 taken sublingually 30 minutes before competition.
600 mg. of calcium and 400 mg of magnesium per day helps prevent muscle cramping.
30 mg. per day taken in the morning. Do not take at the same time as calcium/magnesium as they will tend to neutralize each other.
Reference.
http://www.iaaf.org/mm/document/imported/42817.pdf