Vitamins play a key role in the conversion of energy from food to the body. This is particularly true for athletes who are trying to achieve optimum performance in their sport.
While eating a nutrient-rich diet is the best way to go however, certain supplements can be beneficial. Vitamin C as an example often is combined with zinc or collagen to boost blood flow, immunity and connective tissues.
Top Vitamin Supplements for Fitness Enthusiasts
A well-balanced diet will suffice for most people. However, the athletes have unique needs for nutrition. Vitamin supplements can enhance the performance of athletes as well as other sports.
Many of the most well-known supplements for athletes include creatine, coenzymeQ10 betaine, ashwagandha. These ingredients can aid you in gain more energy as well as speed up recovery time.
Betaine is a natural performance-enhancing supplement that prevents heart failure and rehydrates cells, giving you more endurance. It can be found in various foods that include red meats and leafy vegetables.
Quercetin is another natural performance-enhancing supplement that increases endurance and aerobic capacity. In addition, it enhances our immune system. Quercetin can be found in apples, red onions tomato, as well as berries. It is available in capsules as well as powder to be mixed with liquid.
Vitamin D and Bone Health: Benefits for athletes
Vitamin D has long been considered to be essential to skeletal health and bone strength. New research suggests that vitamin D may also help in muscle growth, regulates electrolyte metabolic function, and supports immune system functions (Larson Meyer & Willis 2010).
Deficiency in vitamin D can pose an issue for athletes who are training indoors or in northerly conditions. Vitamin D supplements of 600-800 units from the international system per week can be used to help athletes reach the optimal vitamin D levels.
But, over-dosing with vitamin D consumption can lead to hypercalcemia, a condition where your body contains too much calcium present in the blood. This is dangerous. Optimal vitamin D status reduces the possibility of injury-related stress fractures for athletes and lowers the incidence of upper respiratory infections. Both of which can detract from athletic performance.
Vitamin C as a Immune Supplement in sports
Vitamin C is a powerful antioxidant that can reduce damage to the body’s cells. This can be increased by vigorous exercise. Vitamin C also aids in the process of synthesising neurotransmitters and the normal functioning of the immune system.
A study has found that people who take vitamin C are less likely to suffer from upper respiratory infections. This can make it difficult for them to train or compete. This will allow more time for training, and also reduce the necessity to take time away due to sickness.
All athletes should consume 1 g*d-1 of vitamin C. It is sufficient for many endurance athletes to achieve through a nutritious diet. In other words, five to six servings of fruit and vegetables per day will provide this amount. Fruits like citrus, kiwi, broccoli and potatoes with the skin are excellent source of vitamin C. Additionally, you can find vitamin C in combination with iron, zinc or collagen supplements, which help strengthen the immune system blood health and assist in protein production.
The B-Vitamin and Energy Nutrition Supplements to boost metabolism for athletes.
Each of the B vitamins include Thiamin (B1), the riboflavin (B2), niacin and pyridoxine, help to unlock the energy in food to fuel physical activity. It has been proven that a continuous 28 days of vitamin B complex supplementation increased endurance during exercise, and also reduced energy metabolites associated with fatigue in athletes.
Vitamins that fight oxidation C, E and beta-carotene shield muscles from damage caused by oxidative stress that could occur if you workout hard. These vitamins also help to support the immune systems.
Iron is another nutrient that supports the immune system and increases muscle strength. It’s found naturally in red meat vien uong dau ca solgar omega 3 fish oil as well as leafy green vegetables. The doctor will check your iron level and may provide supplements when needed.
Omega-3 Fatty Acids to support Joint health and fitness activities
The effects of exercise can be detrimental to joints. To maintain good health it is important to eat well and supplement your diet with vitamins. Omega-3 fatty acids are able to lessen inflammation and minimize muscle soreness to help you recuperate from exercises faster.
The healthy fats can also help with focus and memory which can improve performance during the workout. Omega-3s are found in flaxseed, walnuts, as well as fish oil. Think about taking a vegetarian Omega-3 fatty acids supplement with docosahexanoic as well as eicosapenta (EPA/DHA) in the event that you are intolerant to seafood.
Vitamin D helps strengthen bones by controlling calcium levels in your body. It may also help athletes recover from fatigue caused by exercising and build stronger muscles. Vitamin D in the recommended dosage is usually safe for the majority of individuals.