If you want to know what the best vitamins are for athletes, it helps to know what is more important for athletic performance than the other. Because as much as it has to do with the function of vitamins, it also has to do with:
- How exercise affects the body’s body supply.
- How hard the vitamin is difficult to get into a normal diet.
- As it decides on its recommended daily intake.
This third factor emphasizes the difference between the amount of vitamins you need to avoid the deficiency and the amount you need to optimize athletic performance.
“Recommended levels of vitamins and minerals are intended to serve the needs of the entire population,” says Chief scientist Badi Paul Falcone. “However, different people – especially athletes – have different needs, and research has shown safety and efficiency when consuming certain vitamins at levels much higher than recommended.”
So, it’s not just a matter of lack – although even marginal can lead to a decrease in the production and performance of your body’s energy.
For athletes and others who often exercise, the research shows that there are several vitamins and minerals that are important for performance, 2nd overlooked and/or 3. Let’s review them.
Magnesium
Magnesium is an essential mineral that helps in hundreds of important functions, including protein synthesis, nerve implementation and muscle contraction. But the research suggests Almost half of us don’t get enough of thatwhich is just a reason to add more to your diet.
However, less published among many duties of magnesium is its role in bone health.
“Magnesium is key to strong bones because it actually helps them provide a structure,” Falcone says. “However, the bones also serve as the storage of magnesium for other parts of the body. Therefore, consuming magnesium is important for serving the needs of the whole body and supporting the mineral bone density, which is a measure of bone strength. “*
When it comes to exercise performance and Research review found that the need for magnesium increases, the more physical activities you do. There are several reasons for this:
- It plays a key role in stabilization of ATP (body energy) in the body, as well as muscle recovery and spasm prevention.
- He lost in sweat. As with the coelectrolite sodium, potassium and calcium, magnesium It is expelled when the body brings.
- It is in the food that people least eat. Unlike sodium, potassium and calcium, which are more easily available in American diet, magnesium exists in its largest concentrations in more vague foods like Brazil nuts and pumpkin seeds. That’s why Performance of hydrate beaches It has more magnesium than other competitive products.
Iron
Reduce aerobic fitness to its simplest definitions and it is the efficiency by which the body delivers oxygen to work tissues. This oxygen travels with hemoglobin, a transport protein containing a place of bound called “heme”, whose center is iron.
Iron deficiency – although it is disproportionately limited to certain females and ethnic populations and those with certain disorders – is The most common nutritional disadvantage in the US
Furthermore, iron is harder than many other minerals in the dietespecially for vegans and vegetarians, since the most demanding shape is in red meat, poultry and seafood.
“Dietary iron comes in different forms, with the type of plant food harder to absorb,” Falcone says, noting that “Vitamin C can help improve the body’s ability to absorb iron from plant food.”
Therefore, it is important not only to ensure that you consume enough iron, but also to consider its sources and whether it is sufficiently absorbed.
Vitamin D.
Data suggest that most Americans have Suboptimal levels Vitamin D. Often because it’s hard to get from food. (Good sources include fish like salmon, tuna and sardine, mushrooms and established foods like milk, orange juice and cereals.)
“Although sunlight is a great way to get vitamin D, sun exposure can be minimal during a certain time of year And it also depends on geographical width, “Falcone says.” Supplementation can provide an easy way to ensure that you get enough vitamin D throughout the year, no matter where you live. “
Vitamin D helps your body absorb and maintain the right level of calcium in your blood. More importantly, vitamin D levels are sufficient to be associated with cardiovascular functioncognitive health and immune health.*
Other high -performance vitamins
Above are primary vitamins and minerals that your body need if you train regularly, but there are also several other vitamins that you should give priority, including:
- B-1 vitamins through B-3 play a central role in the conversion of food into energy in the body.*
- Vitamins B-6 and B-12 Help your body make red blood cells and promote the proper function of the nerves.*
- Biotin plays a key role in metabolism while supporting healthy skin and hair.*
- Folat (Folic acid) is key to the production of DNA.*
*These statements are not estimated at the food and medication administration. This product is not intended for diagnosing, treatment, treatment or preventing any disease.
