2023-11-13 03:41:44
Will you run faster if you eat group B? Can eating in the evening improve sleep quality? Do not drink coffee with B-complex 1 hour before running. (Getty Images) (Prostock-Studio via Getty Images)
In order to improve running performance, runners, in addition to hard work and continuous training, nutrition is also a winning way to improve performance, and this includes the well-known B group. However, for many people, B-complex may be their daily source of vitality, but it is difficult to find the connection with running. Why can B-complex help runners’ performance?
What is group B?
B complex consists of B1 (thiamine), B2 (riboflavin), B3 (nicotinic acid), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 ( It is composed of 8 kinds of water-soluble vitamins such as cyanamic acid), and all the food eaten by the human body needs B complex to metabolize and produce energy. Various B vitamins perform their own duties, converting ingested nutrients into the energy needed by the body, and indirectly providing the kinetic energy that runners need when running.
Eating B complex before running can help improve oxygen transport and increase running efficiency. (Getty images) (Sam Edwards via Getty Images)
Can Group B help runners improve their performance?
1. Energy metabolism: When running, the body needs more energy to maintain muscle contraction ability, and B complex helps in the metabolism of carbohydrates, fats and proteins, thereby providing more energy, allowing you to run farther and longer. quick.
2. Oxygen transport: B12 in B complex helps the production of red blood cells and increases the supply of oxygen in the blood, allowing the body to deliver oxygen to muscles more effectively and improving endurance performance.
3. Nerve function: Group B helps nerve conduction, improves reaction time, reduces reaction time during running, and increases body coordination.
4. Improve immunity: Group B helps strengthen the immune system, reduce the risk of infection, maintain good health, and allow runners to perform as they should on the track.
When is the best time to take group B?
Many people regard B-complex as a refreshing nutritional supplement. However, B-complex itself does not actually have a stimulating effect. Most of the B-complex on the market will specifically add taurine and chemically high-dose B-complex to make people eat it. It is the main reason for immediate refreshing, so for runners, B complex can be consumed at any time. Even supplementing in the evening can stabilize nerves and improve sleep quality.
Choose the source of group B carefully and do not drink it with coffee 1 hour before running
Generally speaking, anyone can replenish group B! However, some people may experience gastrointestinal discomfort, nausea, and vomiting following taking health care products that contain chemically high doses of B complex on the market. It is recommended that everyone pay attention to the intake of B complex and consult a professional physician or pharmacist before taking supplements.
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In addition, runners may consume caffeine drinks such as coffee and tea 1 hour before running, but these drinks will produce a diuretic reaction in the body, and the nutrients in the B complex will be easily lost in the urine, so it is recommended to drink The interval should be at least 30 minutes to more than 1 hour, so that the precious B complex will not be excreted in urine.
Do not drink B complex with coffee, otherwise it will easily accelerate the loss of B complex. (Getty Images) (PonyWang via Getty Images)
How should I replenish complex B at home or away?
When you are outside, you can consume vitamin B complex according to the recommended intake. In daily life, you can also ensure that you get enough B complex through food to improve your running performance. The following are foods rich in B complex:
B1 (Thiamine): Brown rice, beans, lean meat.
B2 (riboflavin): dairy products, brown rice, vegetables, nuts.
B3 (nicotinic acid): meat, fish, grains, nuts.
B5 (pantothenic acid): meat, vegetables, whole grain foods.
B6 (pyridoxine): Beans, nuts, chicken, bananas.
B7 (biotin): eggs, dairy products, nuts.
B9 (folic acid): dark green vegetables, beans, diced oranges.
B12 (氰胺ic acid): Meat, fish, dairy products.
How to eat group B, let the experts tell you
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