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Vitamin Q & A: ATHLETIC PERFORMANCE (NC)-Fitness enthusiasts are often looking for a quick fix like single supplements to enhance performance. However, proper nutrition and a well balanced diet based on Canada's Food Guide are the most effective and safest ways to ensure good health for training. When looking for reliable information on nutrition and fitness, go to a credible source, like your family physi- cian or a Registered Dietitian. Susie Langley, a Registered Dietitian in Toronto who counsels clients and professional athletes in sports nutrition, answers some frequently asked ques- tions about the role of nutrition in athletic perform- ance: Q. How can I get more energy for training? A. Athletes have especially high stress lifestyles due to the psychological and physical stress of intense training and competition. Many athletes run short on energy and the adequate calories required to meet their training needs. A variety of complex carbohydrates, such as whole grain breads and cereals, fruits and veg- etables are the most important energy sources for fuel- ing the human body during activity. Protein, such as fish, chicken, lean meat or lower-fat dairy products are important as they promote growth and maintain and repair body tissue. Adequate amounts of beneficial fats such as canola oil, olive oil, soybean oil, nuts, seeds, salmon and tuna are also necessary for main- taining good health. To help use energy from foods, the human body needs adequate amounts of vitamins and minerals. Active people and athletes may not always have the time to eat right therefore a quality, balanced multivitamin can help them get what they need. If you think your diet is lacking, you may want to talk to a Registered Dietitian. Q. Should I be taking a single supplement or a mul- tivitamin? What are the benefits A. Single supplements are generally discouraged - except for calcium and iron when recommended by your physician or Registered Dietitian. The danger of taking single supplements lies in the risk of interac- tions between vitamins and minerals. Some vitamins and minerals can even be harmful if taken in high doses. For example, taking a single dose of zinc in excess of 40 mg/daily may cause an iron and copper deficiency, as well as lower your "good" cholesterol (HDL - High Density Lipoprotein) lowering your protection from heart disease. If you need to take a supplement, it makes more sense to take a daily multivitamin. For example, Centrum® Protegra,, provides all the essential vita- mins, minerals and trace minerals (including extra antioxidants) that an athlete needs-yet avoiA harm- ful levels of any individual nutrient. - News Canada Hiropract oRS Good GlfNa y Ch'ropractic& Your Good Golf Game More and more golfers are tuming to chiropractic not just to treat pain syndromes like "golfers elbow", but also because they've heard that chiropractic care could help improve their game. Both motivations have a lot of merit. Many conditions can be caused by jolts and strains incurred in the game of golf or are underlying conditions that can become aggravated in normal play. Either way, they hinder your enjoyment and performance. The most common conditions range from golfers elbow, neck, shoulder, lower back and knee problems to balance and coordination difficulties and diminished grip strength. Any of these conditions may be caused by a subluxation (misaligned vertebra and pinched nerve) in the spine. For example, a pinched nerve in the neck may cause weakness in the muscles of the forearm that attach near the elbow resulting in a repetitive strain injury and tendonitis (known as golfers and/or tennis elbow). The golf swing itself creates excessive torsional stress in the lumbar spine which may cause lower back pain. Often people seek a chemical solution to this and many other spinal problems in the form of muscle relaxants and anti-inflammatory drugs. Thesemay give temporary relief by masking the pain but there are side effects. Also, fur- ther damage could be donc by playing before your condi- tion is adequately healed. The preferred solution to these physical problems is a physical one. First, rest the injured area to allow it time to heal. Second, and most important, get a chiropractic examination to see if subluxations (misaligned vertebra and pinched nerve) are the primary cause of the problem. If that is the case a series of chiropractic adjustments can correct the subluxations, thereby allowing proper nerve, muscle and joint func- tion, allowing your body to heal itself and perform at its maximum ability. With a healthy pelvis and spinal column, the hip and the shoulder turn improve and allow for a fuller back swing and better release through the ball. Proper nerve function to the upper extrem- ity helps ensure a strong grip and helps alleviate shoulder and elbow symptoms. Many coordination and balance difficulties improve when subluxations in the upper neck are corrected. Various exercis- es and soft tissue techniques can also prove beneficial depending upon the condition. When you retum to play, take it easy at first and do the appropriate stretching and warm-up exercises. Orthopedic supports are also effective and can help strengthen and protect joint and ligament injuries. Yes, chiropractic care can help you DRIVE FURTHER, PUIT MORE ACCURATELY, CUT STROKES OFF YOUR SCORE, and play with greater comfort to your MAXIMUM ABILITY. So, if you would like to get even greater enjoyment out of a great game, SEE YOUR CHIROPRAC'IOR. A PUBLIC AWARENESS PRO- GRAM BY YOUR LOCAL CHIROPRACTIC ASSOCIATION Baro hiopati - ai iltnFa iy . igCte - .ealn C nre FmiyC reMltn ehrp.ci 18 a ri S.- e Sorati enre.hrorctc enr 9 M inSt. 9 M in. E'Cirorc rCnr Dr ,R.Brow 20atnS. 379Ontaio S, S. DrAnn ef r a rl* urer* 06WaefildRd 31 M inSt 87881 7 r.-Irry .-IPh -Dr Hat rJoes 7600 8'7618 8 rA *.- .- th Or, a vi . all 8,76-005 878-020I87-56 8 78-5656