If you want to know what are the best vitamins for athletes, it is useful to know what makes more important for sports than another. Because, as much as it has to do with the function of a vitamin, it also has to do with:
- How the exercise has an impact on body supply.
- The difficulty of vitamin to obtain a normal diet.
- How his registered daily contribution is decided.
This third factor highlights the difference between the amount of vitamin you need to avoid the deficiency and the quantity required to optimize sports performance.
“The recommended levels of vitamins and minerals are supposed to meet the needs of the entire population,” explains Paul Falcone, Bodi’s main scientist. “However, different people – especially athletes – have different needs, and research showed safety and efficiency when consuming certain vitamins at much higher than recommended levels.”
So it is not just a question of deficiency – although even marginal can lead to a decrease in production and energy performance of your body.
For athletes and others that do the exercise frequently, research indicates that there are some vitamins and minerals which are 1. Important for performance, 2. Compound and / or 3. Used disproportionately during an activity Intense athletic. Take them.
Magnesium
Magnesium is an essential mineral that helps hundreds of important functions, including protein synthesis, nervous conduction and muscle contraction. But research suggests Almost half of us do not have enoughThis is a single reason to add more to your diet.
However, the least published among the many magnesium functions is its role in bone health.
“Magnesium is essential for strong bones because it really helps provide them with a structure,” explains Falcone. “However, bones also serve as magnesium storage for other parts of the body. Consequently, magnesium consumption is important to meet the needs of the whole body and to support bone mineral density, which is the measure of bone force. »*
Regarding the performance of the exercise, a Research review have found that the need for magnesium increases the physical activity you perform more. There are several reasons for this:
- It plays a key role in stabilization of ATP (the source of energy of the body) in the body, as well as muscle recovery and the prevention of muscle cramps.
- He is lost in sweat. As with co-electrolytes sodium, potassium and calcium, magnesium is expelled when the body sweats.
- We find in food that people eat the least. Unlike sodium, potassium and calcium, which are more easily available in the American diet, magnesium exists at its highest concentrations in more obscure foods like Brazil nuts And Pumpkin seeds. That’s why Beachbody performance hydrates has a higher amount of magnesium than other competing products.
Iron
Reduce Aerobic fitness to its simplest definition and it is the effectiveness with which the body delivers oxygen to the work tissues. This oxygen moves via hemoglobin, a transport protein which contains a link site called “heme”, in the center of which is iron.
Iron deficiency – although confined in a disproportionate way to certain women and ethnic Populations and those who suffer from specific disorders – is the most widespread nutritional deficiency in the United States
In addition, iron is more difficult than many other minerals to obtain in the dietespecially for vegans And the vegetarians, because the most bioavailable shape of it is in red meat, poultry and seafood.
“Food iron is presented in different forms, the type found in plant foods being more difficult to absorb,” explains Falcone, noting that “vitamin C can help improve body capacity to absorb iron from iron plant foods ”.
It is therefore important not only to make sure you consume enough iron, but that you also consider its sources and if sufficient is ultimately absorbed.
Vitamin D
The data suggest that a majority of Americans have sub-optimal levels of vitamin D Often because it is difficult to fire food. (Good sources include fish Like salmon, tuna and sardines, mushrooms and fortified foods such as milk, orange juice and cereals.)
“While sunlight is a great way to get vitamin D, sun exposure can be minimal for certain periods of the year And also depends on latitude, ”explains Falcone. “Supplementation can provide an easy way to make sure you get enough quantity of vitamin D all year round, no matter where you live.”
The vitamin of helping your body to absorb and maintain blood levels of appropriate calcium. More importantly, sufficient levels of vitamin D are linked to cardiovascular functionCognitive health and immune health. *
Other high performance vitamins
Above, the main vitamins and minerals your body needs if you regularly train, but there are also several other vitamins that you need to prioritize, including:
- Vitamins B-1 to B-3 Play a central role in converting energy food into the body. *
- Vitamins B-6 and B-12 Help your body make red blood cells and promote the appropriate nerve function. *
- Biotin plays a key role in metabolism in addition to supporting healthy skin and hair. *
- Folate (Folic acid) is essential for DNA production. *
* These declarations were not evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent a disease.
