Vicente E. Peralta dotFIT Certified.

I am an athletic female currently using your ActiveMV, but my doctor says I need to increase my iron intake. Should I take an iron supplement?

by dotFIT experts

Answer:  This depends on how low you are in iron. Often physicians recommend iron supplementation after blood tests show your iron is low, or to prevent low iron in certain cases such as blood loss from heavy menses. If your doctor suggested increasing your iron intake, did s/he suggest how much?  The ActiveMV supplies 10mg of iron in two pills, which is plenty of iron for the average healthy athlete with normal iron stores. Since the recommended intake for adult women who menstruate regularly is 18 mg per day, be sure to also eat iron-rich foods such as cooked liver, red meat, lentils and iron-fortified cereal. The highest iron we offer is found in the PrenatalMV. It supplies 27mg of iron in one tablet. Ask your physician if this is enough. Some people need higher amounts of iron to make up for low stores in the body. For these people, we recommend iron supplements in addition to your daily multivitamin. 

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Can you give me some tips for maintaining my weight loss?

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by dotFIT experts

Question: I have lost weight many times but this time I am determined to keep it off. Please give me some tips for maintaining my weight.

Answer: If you are determined to keep the weight off then you will be motivated enough to do what it takes to maintain.  The maintenance phase of weight loss is the most challenging because the excitement of the weight loss experience has come to an end, and the old habits start to creep back.  The National Weight Control Registry (NWCR) is an organization of people who have lost weight and maintained it for a year or more. Of the NWCR’s 5000 members, the average person has lost 66 pounds and kept it off for 5.5 years.  Here’s a link where you’ll find more of their data  http://www.nwcr.ws/Research/default.htm. 

Nutrition Makes a Difference

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Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals.


Energy is the Foundation for Success

Your daily calorie intake should provide enough energy for all activities, muscle repair and optimal functioning. Energy needs for athletes vary considerably based on individual differences and activity level.  General guidelines are listed below:  

• Individuals who participate in general fitness (30 to 40 minutes of activity per day, 3 to 5 times per week) can meet their daily needs with 1,800 to 2,400 calories. This equates to approximately 11 to 16 calories per pound per day for people who weigh 110 to 175 lbs. Needs may be greater for those who weigh more.
• Athletes who train approximately 2 to 6 hours per day, 5 to 6 days a week need ~ 23 to 36 calories per pound of body weight per day. This equates to 2,500 to 8,000 daily calories for athletes who weigh up to 220 lbs.
• Elite athletes who train or compete heavily need significantly more – up to 12,000 calories per day.
• Athletes who weigh more than 220 lbs may need approximately 6,000 to 12,000 calories per day depending on training volume and intensity.

Do nitric oxide supplements enhance bodybuilding?

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Answer: To date there is one published study related to the efficacy of NO (nitric oxide) boosters via oral ingestion. The major finding of this recent study was that the nitric oxide booster (arginine alpha-ketoglutarate, or AAKG) increased strength and power in resistance-trained men. With recent positive findings and many years of other related data, including relative safety, dotFIT has developed NO7Rage™, an unparalleled supplement that maximizes performance and strength gains for experienced, resistance-trained athletes. The proprietary blend contains, among other specialized ingredients, caffeine, creatine and glucuronolactone. Intravenous arginine supplementation has been shown to increase NO production. However, oral arginine supplementation leads to very little increase in systemic arginine. Interestingly, citrulline, when taken orally, is converted to arginine in the body which leads to significant increases in systemic arginine, enabling the increased production of NO. Increased NO has a vasodilation effect, allowing more nutrients, blood and oxygen to flow into working muscles and waste products and metabolites to be removed, enhancing work capacity, the “PUMP”, and reducing muscular fatigue.