While vitamin and mineral deficiencies impair physical performance, research indicates that supplementation of a nutritionally adequate sports diet does not improve physical work capacity, endurance, oxygen consumption, cardiovascular function, muscle strength, or resistance to fatigue. When are vitamin supplements needed? This somehow proves that our muscles "remember" and knows how to store the necessary elements for future use, that is, for our next workout. But if it's not properly supplemented, where would it take the nutrients? It is only natural to be confused on what to eat, which supplemental nutrients to take to allow you to sustain your daily regimen, and to let reach the advance level of fitness. Iron, in blood, is responsible for carrying clean oxygen to healthy body cells and removing carbon dioxide from them. Taking iron supplements should be done with caution. There is such a thing as iron overdose. Consult your physician first before you take iron as part of your sports nutrition supplement. - Best sports nutrition hours before the event Eat a meal before you run. This is the best sports nutrition advice that you should keep in mind. You need glucose to keep your blood sugar in normal levels. Glucose fuels the brain and the muscles during an activity. If you lack glucose in your body, you cannot think properly because your brain does not have enough fuel that it needs. That is why your, assuming you are a woman with interest in sports, nutritional needs are different too. And like men, women are also capable of involving themselves in sports. Sports nutrition for women is also different. Women involved in sports and regular exercise have some special nutritional needs. It s not just that the topics are different the emphasis and approach have also changed. Today, go into almost any supermarket, convenience stores and even school cafeterias and you ll find a ready supply of sports drinks aimed at maintaining hydration just like glucose solutions. The difference is that by using soluble long-chain glucose polymers instead of simple glucose, it s now possible to create an isotonic hydrating drink which also supplies significant amounts of carbohydrate to working muscles.