Pumping Copper

Squat thrusts, dead lifts, push-ups, pull-ups, rows. Sound familiar? Whether you're a hardcore gym rat or weight-training novice, you've probably heard these terms at your local fitness club.

Exercise routines may differ, but to be effective they all require two constants-adequate oxygen flow to the body's muscles, and a nutritious diet to replenish the fuel rapidly consumed by the body during workouts.

Adding aerobic exercise to your routine helps to increase the oxygen level in your blood. Oxygen is needed to promote tissue repair and recovery after strenuous workouts. It also protects against cramping and fatigue.

According to Dave Grotto, spokesman for the American Dietetic Association and recent author of 101 Foods That Can Save Your Life, our bodies react poorly when deprived of oxygen during workouts. "Your muscles won't have any power," he says. Insufficient oxygen "also hurts distance training, and it allows lactic acid to build up, which can cause cramping."

A balanced diet plays an equally important role in health and fitness. Maintaining the proper levels of essential metals and nutrients ensures that our bodies function as they should. Copper, for example, assists in producing red blood cells and hemoglobin-both vital for transporting oxygen throughout the body. Copper also strengthens connective tissue and is important for bone growth and strength.

Muscle supplements typically contain copper, but they are often compounded into other, less familiar forms, such as copper citrade, copper aspartate, copper fumerate, copper malate and copper AKG. "This is copper that is attached to an amino acid," Grotto explains. "When copper is attached to an amino acid, it gets absorbed by the body much more quickly."

There is a great deal of confusing terminology when it comes to bodybuilding supplements, which are not regulated by the FDA. According to Grotto, nutrients are naturally balanced in healthy individuals, so supplements should not be needed. Maintaining a balanced diet is usually the best course during training, he adds, and it will help your daily workouts and muscle recovery.

One food item that Grotto identifies in his book as copper-rich is sesame seeds. Nuts, grains, shellfish and dried fruits are also good sources of copper. For more information, visit www.copper.org, the ultimate online source for information on copper and copper alloys. Cu

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