Nutrition for the New Year

Many people resolve to get more exercise when the new year rolls around, but an increase in physical activity makes demands on the body that need to be addressed through proper nutrition.

An adequate intake of protein (for building muscles) and complex carbohydrates and fat (for fuel) is essential for optimal performance. In addition to these macronutrients, specific micronutrients are also required by the body to burn fuel efficiently. These include acetyl-L-carnitine, the B complex vitamins, coenzyme Q-10, and magnesium.

Despite the many benefits of exercise, it does produce a detrimental byproduct in the form of free radicals. These highly reactive molecules cause damage to body tissues. The best way to protect against this "oxidative damage" is by increasing your intake of antioxidants, such as vitamins C, E, B2, B6, lutein, and coenzyme Q10. These substances are present in a diet rich in fruits and vegetables or can be obtained through a high-quality antioxidant supplement.