Intense physical activity requires proper nutrition. With higher demands during training, your body must draw on reserves to cope with the excess energy expended. Therefore, your body needs energy-rich foods not only to reduce fatigue, but also to improve your performance and strengthen your immune system.
List of vitamins necessary for sports.
While all vitamins are essential, be sure to consume vitamins C, D, B1, B3, B5, B6, B9, and B12.
Vitamin C is one of vitamins necessary if you exercise intensely. It plays several roles in the body. Among other things, she:
- increases vitality and fights fatigue;
- protects against infections by promoting natural protection;
- protects muscle cells from free radicals that cause oxidative stress.
However, this organic molecule is more easily eliminated in urine and sweat. Sports enthusiasts with intense physical activity deplete their reserves very quickly. As a result, they need more vitamin C.
You will find the most of this organic matter in citrus fruits, fresh fruits, spinach, broccoli, beets and peppers.
It is about a an important vitamin for endurance, which substantially contributes to bone strength. Its function is to fix calcium on the bones, which will make them more resistant. This organic substance also helps prevent muscle weakness and regulates heart rhythm. During the winter season, between the lack of UV rays (ultraviolet) and the cold, the risk of injury increases. Therefore, you must be extra vigilant.
This organic substance is produced by the body under the influence of UV rays. So, it is advisable to be in the sun for 15-20 minutes a day to get enough vitamin D. To supplement your daily allowance, you can eat nuts like walnuts and almonds. How can you eat fatty fish like salmon and sardines and vegetable oils.
B group vitamins:
In addition to being good for your morale, B vitamins are involved in energy production during exercise. They also help fight fatigue.
Vitamin B1 actively contributes to the metabolism of carbohydrates, converting the consumed sugars into energy. So this makes a sports vitamin necessary, the lack of which can cause disorders of the nervous system and reduce heart activity. When your body expends energy during physical activity, it helps eliminate excess lactic acid.
Vitamin B3 is also involved in the breakdown of carbohydrates. It also promotes blood circulation and helps prevent hypercholesterolemia. Vitamins B5 and B6 are essential for energy production.
As for vitamins B9 and B12, they contribute to red blood cell and protein synthesis and tissue regeneration. They play a key role in supplying cells with oxygen during physical activity. It is also a The main vitamin in bodybuilding. Therefore, it is recommended to consume enough protein, which contributes to the increase in muscle mass.
B vitamins are found mainly in meat, grains, eggs, fish and green vegetables. Vitamin B12 is especially found in animal products. Therefore, if you are a vegan or vegetarian, it is important to take the right supplement.
Vitamins and exercise: a complementary link to good physical health.
Vitamins are indeed necessary for the proper functioning of the human body, especially since they play a very important role for sports enthusiasts. Your body is called upon, you have to compensate for its increased needs with more vitamin intake. These organic molecules remain the key to energy replenishment.
Be aware that a lack of certain vitamins can cause fatigue and weaken bones and muscles. It will also cause a drop in motivation or morale.
But be careful not to overdo it as it can be dangerous to your health. It is not the amount of vitamins in your body that will increase your utilization. A good dose will just keep you in great shape. A healthy and balanced diet is sufficient for this, not forgetting, of course, energy products that supplement a small supply of vitamins before and after physical exertion.
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