Third in a series on nutrition Jor athietes by Skeena Health Unit nutritionist Sonya Kupka. Too much of a good thing _ Elite athletes are more likely to take vitamin/mineral sup- plements than the general public, Boes that mean that in order to bean elite athlete you have to supplement your diet? Not likely.. More likely, this | group is more easily tempted by the promises of improved per- formance, , >There. is no. scientific ra- tionale for the use of vitamins - beyond: the recommended nutrient intakes, unless defi- ciencies’. are suspected." Sup- plements donot enhance per- formance in healthy people. Each vitamin and mineral has its own role. Vitamins and minerals do not provide energy. © Some, however, help the body use the energy available in car- bohydrates, ‘fat and protein. Minerals are important for body structure and controlling body processes. There are about 24. minerals that are thought to be essential to life. Iron and calcium ate the two minerals that athletes — especially female athletes May not get enough of., . Iron deficiency is the most common nutritional deficiency in North America, Iron re- quirements may be slightly higher in endurance athletes. Food for Fitness by Sonya Kupka Community Nutritionist The most easily absorbed form of iron is “theme iron’', found only: in animal tissues. .‘“Non- heme” iron is not as easily used - by the body. Most legumes and whole grains are excellent sources of. non-heme iron. Combining these foods with foods high in Vitamin C helps your body better use the non- hemeiron, ‘Calcium “is important for building and maintaining strong bones. It can be difficult to get enough calcium, Dairy products are the main source of calcium in the North American diet. Canned fish with the bones in and dark green leafy vegetables are good alternatives. Vitamins are necessary for controlling growth of all body tissues and releasing energy in the body, Vitamins are required in the diet in such tiny quantities that the total amount needed in a day adds up to about an eighth of a teaspoon. There are only 13 vitamins that have been recognized as be- ing required in the diet, They are divided into two groups: fat- soluble and water-soluble... The fat-soluble vitamins are D, E, A, and K, The water-soluble ones are vitamin -C and the B-complex — thiamin, riboflavin, pantothenic acid, niacin, vitamin B-6, . biotin, ‘folacin, and vitamin B-12. - Many other substances are ‘being “promoted as being ‘vitamins.’ Claims are often ‘made about ‘*pangamic acid (vitamin B-15), ~“para- aminobenzoic acid, bioflavonoids, chlorophyll, ‘orotic acid, lecithin, rutin, hesperidin and laetrile (vitamin B-17).. Scientific research has not supported these claims. Most athletes can obtain all essential vitamins and minerals by eating a variety of foods from all four food groups: (Breads/cereals, Fruits/vegetables, Dairy pro- ducts, Meat/alternates.) When we get our vitamins from nutritious foods, we get other good things with them such ‘as fibre. CORE BOAR] Large doses of some vitamins | and minerals. may have drug- like effects. Like most drugs, — ‘they should not be self- prescribed, Ask a health profes- sional who is familliar with both the potential risks and benefits. Too much of some. vitamins . can de toxic. It is not-true that © only fat-soluble vitamins can be toxic. There have-been reports of complications with excessive supplementation of vitamin C, niacin, folic acid, B-12 and B-6, Is natural better? . - No. Natural vitamins — those extracted from plant or animal sources — are not better than synthetic, The body cannot tell the difference. They almost always have the same chemical structure and both function the same way in the body. The only real difference is. the price. . Natural vitamins are usually more expensive. ~:....0 Not only are vitamin an mineral supplements tough:.to swallow, so are some of the claims that are made . about them. The best way to get extra vitamins and minerals is to sup- plement with nutrient-dense foods. Pass on the vitamin sup- plement and grab-a V-8! Do you care about the shape you're in? Watch for next week’s article on exercise and — fatness. Terrace Men’s Soccer League Scores: _ May 29 ; N,T.C. Kickers 4, Sinjur Masonry Brickmen 0: Terrace Inn 3, Western Seaboard 1 we one May 31 7 Skeena Hotel 11, Sinjur Masonry Brickmen'2 N.T.C. Kickers 3, Terrace Inn 2 June 5 Western Seaboard 5, Skeena Hotel] =)... -, Sinjur Brickmen 2, North Coast Road Maintenance 2...” wee ey ty), ume 7 Cotes none Sinjur Brickmen 1, N.T.C. Kickers 1 0° |. Terrace Inn 5, North Coast Road Maintenance at “Drop off your league's Sco, -{ ithe Terrace Standard office on Lazelle Ave, or phone them in Terrace Men’s Soccer League Standings: Team Skeena Hotel Western Seaboard - Terrace Inn ; :.’* North Coast Road ~ NTLC. Kickers | ~ “Sinjur Brickmen to 638-7283. needs are different. LONGER HO We realize that everyone's banking at’s why we have changed our way of banking, to help you choose the banking hours that are most convenient for you. Friday Saturday URS TO BANK ON Mon. - Thurs. 10:00 a.m. - 4:00 p.m. 4656 Lakelse Avenue, Terrace, B.C. * 638-1131 10:00 a.m. - 6:00 p.m. 10:00 a.m. - 2:00 p.m. ° Terrace Branch mmm Bank of Montreal. Thurs., June 14 — 10:00 am'-é "Saturday, June 18 ~ 10:00 . at j SKEENA MALL - Friday, June 15 — 10;00.am - 9:00 “THREE DAYS ~ ONLY i ate em GPW L T GE GAP 64 1 1 25 119 63 12 9 118 73 3 1 2 167 723° 2 17 1206 72 4 °3 «415 23 5 7.1 3 39 «#17 305 . poe reboard scores and standings at AL / ERTHERS DAY | MYSTERY SALE sooee —_— % off Buy 1 Cedar Tree, 2nd one..___.% off Buy 1 Fruit Tree, 2nd one...._._% off. Buy 1 Ornamental Tree, 2nd one 82 Gardenlan ° Vp: 3092 Hwy 16 East | Lx) PLUS MANY FANTASTIC ON SITE §) SPECIALSTO PLEASE DAD '— en is SA DK py The Dr. REM. Lee H id Ye hosting a Az. & Auction’. ae spital Fauridation oA WILT E SY iS Saturday, June 16, 1990. Inn of the West Benquet Room | . $50.00 per person {a $30.00 tax deductible receipt will be issued) The evening Includes a 4 course gourmet meel, ‘Guest Speaker — Mr. Roy Vickers and over 30 unique auction items Roy Vickers, world famous artist, has been commissioned by tha Foundation to produce a picture of the Terrace area. Mr. Vickers will unveil his picture, entitled 'Kitselas’, during the evening. Two limited edition prints will be auctioned. Proceeds fram the evening and the sale of Mr. Vicker's prints will go towards the purchase of a _C.T. SCANNER for Mills Memorial Hospital For further information and/or tickets call: Mills Memorial Hospital — 638-4021 Marlaine Webber —- 835-6948 Bill McRae 635-5320 . . “X\ — _ —_—_— ieee: a ~ = A BACK-UP CARRIERS NEEDED NOW! Are you looking for ways to earn a little extra cash? § We are now looking to fill routes throughout our - distribution area. When you deliver the "TERRACE SATNDARD there --§$ no collecting just straight delivery! lf you are interested in joining the delivery team please fill out the form below and return jesse ee eee ce oe ee ee —_ it to our office. _. > PD LIKE TO BE A TERRACE STANDARD CARRIER NAME:___ ADDRESS: ___ PHONE:._ “TERRACE STANDARD Attn: TERRY MILLER. 4647 LAZELLE AVE., TERRACE, B.C. VéG 158. RRACE STANDAR Ves E SERVING THE TERRACE AREA