If you want to know what the best vitamins for athletes are, it helps to know what makes one more important for sporting performance than another. Because as much as it has to do with the function of a vitamin, it also has:
- How movement affects the care of the body.
- How difficult the vitamin is to get a normal diet.
- How his recommended daily intake is decided.
This third factor underlines the difference between the amount of a vitamin that you need to avoid a defect and the amount required for the optimization of the sporting performance.
“The recommended vitamins and minerals should meet the needs of the entire population,” says Paul Falcone, main scientist from Bodi. “However, different people – especially athletes – have different needs, and research has shown security and effectiveness if certain vitamins are used much higher than recommended in terms of level.”
So it is not just a question of the defect – although even a marginal man can lead to a reduction in the energy generation and performance of your body.
For athletes and others who train frequently, the studies show that there are some vitamins and minerals that are important for the performance, 2nd overlook and/or 3 .. let us check them.
magnesium
magnesium is an essential mineral that helps with hundreds of important functions, including protein synthesis, nerve line and muscle contraction. But research work suggests Almost half of us don’t get enough of itThis is the only reason to expand your diet more.
In the many tasks of magnesium, however, it is less well known that it is the role of bone health.
“Magnesium is essential for strong bones because it actually helps them to offer them structure,” says Falcone. “However, bones also serve as magnesium stores for other parts of the body. It is therefore important to consume magnesium in order to serve the needs of the entire body and to support the bone mineral density, which is the measure of bone strength. “*
When it comes to training performance, a Review of research found that the need for magnesium increases the more physical activity that they carry out. There are several reasons for this:
- There is a key role in stabilizing ATP (the body’s energy source) in the body as well as muscle recovery and prevention of muscles.
- It is lost in sweat. As with co-electrolytes Sodium, potassium and calcium, magnesium is shown when the body weakens.
- It can be found in food that people eat least. In contrast to sodium, potassium and calcium, which are more easily available in American diet, magnesium exists in the highest concentrations in darker foods as in the highest concentrations Brazil nuts And Pumpkin. For this reason Beachbody performance hydrate Has a higher amount of magnesium than other competing products.
iron
Reduce Aerobic fitness To its simplest definition and it is the efficiency with which the body delivers work tissue oxygen. This oxygen hikes over hemoglobin, a transport protein that contains a binding site called “heme”, in the middle of which is iron.
Iron deficiency – disproportionately on certain woman and limited ethnic Populations and people with specific disorders – are they The most widespread lack of nutrition in the USA
In addition, iron is more difficult than getting many other minerals in the dietespecially for Vegan And vegetarians, since the most bio -available form occurs in red meat, poultry and seafood.
“The iron iron is available in different forms, whereby the way that is more difficult to absorb in plant -based foods,” says Falcone, stating that “vitamin C can improve the body’s ability to absorb iron from plant -based foods.”
It is therefore important not only to ensure that you consume enough iron, but also take into account the sources and whether in the end enough is absorbed.
Vitamin D
Data indicate that the majority of Americans have suboptimal level Vitamin D Often because it is difficult to get out of food. (Good sources are Fish Such as salmon, tuna and sardines, fungi and enriched food such as milk, orange juice and grain.)
“While sunlight is a great way to get vitamin D, sunlight can be minimal during time Certain seasons And also depends on the latitude, ”says Falcone. “The addition can offer an easy way to ensure that you get enough vitamin D all year round, no matter where you live.”
Vitamin D helps your body help to absorb and maintain the right blood level in calcium. It is even more important that sufficient vitamin -D levels are connected to each other Heart cycle functionCognitive health and immunogesund.*
Other high-performance vitamins
Above you will find the primary vitamins and minerals that your body needs when you train regularly. However, there are also several other vitamins that you should set priorities, including:
- Vitamins B-1 to B-3 play a central role in converting food into energy in the body.*
- Vitamins B-6 and B-12 Help your body to make red blood cells and promote the right nerve function.*
- Biotin plays an important role in the metabolism and also supports healthy skin and hair.*
- Folic acid (Folic acid) is essential for DNA production.*
*These statements were not assessed by the Food and Drug Administration. This product should not diagnose, treat, heal or prevent illness.
