ABC of vitamins necessary for sports

LThe conclusion is simple and clear: Everyone needs vitamins for a healthy life. Vitamins A, B, C, D… There are 13 types of these small molecules needed for energy replenishment, each with a very specific role. In the case of deficiencies, the body quickly blames the blow. The first symptoms: excessive fatigue, a drop in mood and motivation, but also (so athletes must be extremely vigilant) muscle and bone weakening. This obviously increases the risk of injury during training and/or competition.

With studies showing that around 25% of the French are deficient in at least one vitamin, it’s easy to find a good balance following a proper diet. Thus, for a person who does sports up to 3 hours a week, it is enough to follow a classic diet (that is, it is varied, healthy and balanced). However, for more than 4 hours per week, especially if you are exercising intensely or outdoors in extreme conditions (e.g. at altitude), you need to be very careful with the intake of certain vitamins required for proper exercise.

No shortages…but no excesses either!

The star of athletes is vitamin C. It protects against infections, fights fatigue, promotes iron absorption and helps the formation of bones and tissues.

Because it is excreted in urine and sweat, athletes deplete their stores more quickly. Hence, greater vulnerability to germs and risk of injury. To refuel, we rush with kiwis, blueberries, mangoes, broccoli and peppers, in season! For example, we know that a glass of fresh orange juice or a large kiwi provides 60-70% of your daily needs. B vitamins (there are eight of them) play an essential role in energy production and building muscle mass. It is found in foods of animal origin (meat, fish, eggs, cheese, etc.), legumes, bananas or melons. Vitamin A strengthens the response of the immune system, useful information when you know that intense physical exercise weakens it. So we get from butter, milk (unhealthy), fish liver oil, offal, carrots, watercress and apricots. Vitamin E deficiency can accelerate muscle aging. It is found in interesting concentrations in vegetable oils and oily fruits. A good supply of vitamin K is essential to promote the growth and regeneration of bone structure. Obviously, this eliminates the risk of breakage. It also has an antihemorrhagic role. Two essential characteristics of sports. It is full of cabbage, spinach, liver. Finally, to avoid vitamin D deficiency, two tips: eat oily fish and egg yolks regularly. But still use the sun’s rays to expose yourself for fifteen minutes a day, as it can also be synthesized by UV rays. This vitamin helps fix calcium on the bone, ensures its strength, and also regulates heart rhythm.

READ ALSOWhy sports and physical activity should not be confused

In conclusion, a balanced diet is the best solution for reaching your highest potential and not exceeding the recommended amount of vitamins. Important explanation: the more muscle mass increases during sports, the greater the need for vitamins. However, excessive use of vitamins does not improve its performance in any way… CQFD.

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