The intensive practice of physical activity requires appropriate food intake. More stressed during training, your body is led to draw on its reserves in order to cope with the excess energy spent. Your body therefore needs energy-rich foods, not only to reduce fatigue, but also to optimize your performance and strengthen your immune defences.
List of essential vitamins when doing sports.
Although all vitamins are essential, be sure to cover your vitamin C, D, B1, B3, B5, B6, B9 and B12 intake.
Vitamin C:
Vitamin C is one of vitamins essential if you do intensive sports. It plays several roles in the body. Among other things, she:
- boosts vitality and fights fatigue;
- prevents infections by stimulating the natural defences;
- protects muscle cells once morest free radicals that cause oxidative stress.
However, this organic molecule is eliminated more easily in urine and perspiration. Fans of sport, with intense physical activity, therefore very quickly deplete their stock. As a result, they have a greater need for vitamin C.
You mainly find this organic substance in citrus fruits, fresh fruits, spinach, broccoli, beets and peppers.
Vitamin D:
It’s regarding a important vitamin for endurance, which essentially contributes to the strength of the bones. Its function is to fix calcium on the bones, which will make them more resistant. This organic substance also helps prevent muscle weakness and regulate heart rate. In the winter season, between the lack of UV rays (Ultraviolet) and the cold, the risk of injury is increased. You must therefore be particularly vigilant.
This organic substance is produced by the body under the effect of UV rays. Thus, it is advisable to expose yourself to the sun for 15 to 20 minutes a day to fill up with vitamin D. To supplement your daily intake, you can eat nuts, such as walnuts and almonds. As you can eat fatty fish, such as salmon and sardines, and vegetable oils.
Group B vitamins:
In addition to being beneficial for your morale, B vitamins are involved in the process of energy production during training. They also help to fight once morest fatigue.
Vitamin B1 actively contributes to carbohydrate metabolism, transforming ingested sugars into energy. It thus constitutes a sports vitamin essential whose deficiency can cause nervous system disorders, and reduce your cardiac performance. When your body expends energy during physical activity, it helps eliminate excess lactic acid.
Vitamin B3 also takes part 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, these contribute to the synthesis of red blood cells and proteins, and to the renewal of tissues. They play a key role in the oxygenation of cells during physical activity. It is also a fundamental vitamin in bodybuilding. A sufficient intake is therefore recommended for the production of proteins, contributing to the increase in muscle mass.
Group B vitamins are mainly present in meat, cereals, eggs, fish and green vegetables. Vitamin B12 is found in particular in products of animal origin. Taking an appropriate dietary supplement is therefore important if you are vegan or vegetarian.
Vitamin and sport: a complementary link for good physical health.
Vitamins are indeed essential for the proper functioning of the human body, especially since they play a very important role for sports enthusiasts. Your body being solicited, you must compensate for its increased needs by a more substantial intake of vitamins. These organic molecules remain the key to replenishing energy.
Be aware that a deficiency in certain vitamins can lead to fatigue and weaken your bones and muscles. It will also cause a drop in motivation or morale.
However, be careful not to overdo it, which can be dangerous for your health. It’s not the amount of vitamins in your body that will increase your exploits. A good dose will just help you to be in great shape. For this, a healthy and well-balanced diet is sufficient, without forgetting of course energy products that add a small supply of vitamins before and following physical effort.
