Vitamins and minerals for athletes: what to choose

Chapter 1: Fundamentals of Vitamins and Minerals in Sports

Athletes, regardless of the level of training and specialization, subject their body to increased physical and mental stress. These loads, in turn, increase the need for nutrients, including vitamins and minerals. The disadvantage of these trace elements can lead to a decrease in performance, slowed down, increased risk of injuries and a general deterioration in health. It is important to understand that vitamins and minerals are not sources of energy, but they play a critical role in energy metabolism, the synthesis of hormones, the formation of tissues, the functioning of the immune system and many other processes necessary to maintain optimal physical form.

1.1. The difference between vitamins and minerals

Vitamins are organic compounds necessary in small quantities for the normal functioning of the body. They are not synthesized by the body (or synthesized in insufficient quantities) and should come from food or food additives. Vitamins are divided into two main groups: fat-soluble (A, D, E, K) and water-soluble (B-complex and C). Fat -soluble vitamins accumulate in the body, while water -soluble vitamins, as a rule, do not accumulate and excess is excreted in the urine.

Minerals are the inorganic substances necessary for building bones, teeth, maintaining the normal balance of liquid, functioning of the nervous system and performing many other vital functions. Minerals are divided into macro elements (calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur), which are required in large quantities, and trace elements (iron, zinc, copper, manganese, iodine, selenium, chromium and molybdenum), which are required in smaller quantities.

1.2. The role of vitamins and minerals in the metabolism of energy

Energy metabolism is a process by which the body converts food to the energy necessary for the performance of various functions, including physical activity. B vitamins play a key role in this process.

• TIAMIN (B1): It is necessary for the metabolism of carbohydrates, which are the main source of energy for athletes.
• Riboflavin (b2): Participates in the metabolism of fats, carbohydrates and proteins. It is also important for antioxidant protection.
• Niacin (B3): Plays an important role in energy metabolism and DNA synthesis.
• Pantotenic acid (B5): Participates in the synthesis of Coenzyme A (COA), which is necessary for the metabolism of carbohydrates, fats and proteins.
• Pyridoxin (B6): Participates in amino acid metabolism and the synthesis of neurotransmitters.
• Biotin (B7): Participates in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of fatty acids.
• Folic acid (B9): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells.
• Kobalamin (B12): It is necessary for the normal functioning of the nervous system and the formation of red blood cells.

Minerals also participate in energy metabolism. For example, magnesium is necessary for the activation of ATP, the main source of energy in cells. Iron is a component of hemoglobin, which transfers oxygen to the muscles, which is necessary for aerobic metabolism.

1.3. The effect of deficiency on sports results

The deficiency of vitamins and minerals can adversely affect sports results in the following ways:

• Reduced endurance: The lack of iron, vitamins of group B and other trace elements can lead to a decrease in hemoglobin levels and, therefore, to a decrease in oxygen delivery to the muscles, which reduces endurance.
• Increased recovery time: Vitamins C and E, as well as minerals, such as zinc and selenium, play an important role in antioxidant protection and restoration of muscles after training. The deficiency of these substances can slow down the recovery process.
• Increased risk of injuries: Vitamin D and calcium are necessary for bone health. The deficiency of these substances can increase the risk of fractures and other injuries. Magnesium is also important for the function of muscles and nerves, and its deficiency can lead to muscle cramps and cramps.
• Weakening of the immune system: Vitamins C and D, as well as zinc and selenium, play an important role in maintaining the immune system. The deficiency of these substances can increase the risk of infections, which can interrupt the training process.
• Reducing force and power: Creatine, the synthesis of which depends on certain amino acids and trace elements, plays an important role in strength and power. The deficiency of the necessary substances can negatively affect these indicators.

Chapter 2: The most important vitamins for athletes

Athletes require increased doses of certain vitamins to maintain optimal performance and recovery.

2.1. Vitamin D.

Vitamin D plays an important role in bone health, immune system and muscle function. It contributes to the absorption of calcium and phosphorus necessary to maintain bone strength. Vitamin D is also involved in the regulation of the immune system and can reduce the risk of infections. In addition, it plays an important role in muscle contraction and can improve strength and power.

• Advantages for athletes: Improving the health of bones, reducing the risk of fractures, strengthening the immune system, improving strength and power, reducing the risk of muscle injuries.
• Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices, flakes).
• Recommended dosage: 600-800 IU (international units) per day. Athletes, especially those who train indoors or live in regions with limited sunlight, may require a higher dose. It is necessary to consult a doctor to determine the optimal dose.
• Risks of overdose: Nausea, vomiting, weakness, frequent urination, kidney problems.

2.2. Vitamin C.

Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. Free radicals are formed in the process of intense training and can lead to inflammation and slow restoration. Vitamin C is also involved in the synthesis of collagen, which is necessary for the health of the joints and ligaments. In addition, it plays an important role in the immune system and can reduce the risk of infections.

• Advantages for athletes: Antioxidant protection, decrease in inflammation, improvement of recovery, strengthening the immune system, supporting joint health and ligaments.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper, broccoli, spinach.
• Recommended dosage: 75-90 mg per day. Athletes subject to intensive training may require a higher dose (up to 2000 mg per day).
• Risks of overdose: Diarya, nausea, abdominal pain.

2.3. Vitamin E

Vitamin E is another powerful antioxidant that helps protect the cells from damage caused by free radicals. It also plays an important role in the immune system and can reduce the risk of infections. In addition, vitamin E can improve blood circulation and delivery of oxygen to muscles.

• Advantages for athletes: Antioxidant protection, decrease in inflammation, improvement of blood circulation, strengthening the immune system.
• Sources: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), green leafy vegetables.
• Recommended dosage: 15 mg per day. Athletes undergoing intensive training may require a higher dose.
• Risks of overdose: Increasing the risk of bleeding.

2.4. B vitamins b

B vitamins, as mentioned earlier, play a key role in energy metabolism. They help the body transform food into the energy necessary for performing physical exercises. Each vitamin B has its own unique function, but they all work together to maintain optimal performance.

• Advantages for athletes: Improving energy metabolism, decreased fatigue, improving the function of the nervous system, support for the formation of red blood cells.
• Sources: Grain products, meat, fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
• Recommended dosage: It varies depending on the specific vitamin B. It is usually recommended to take a complex of vitamins B in order to ensure sufficient intake of all necessary substances.
• Risks of overdose: Rarely occur when taking recommended doses. In high doses, some vitamins B can cause side effects, such as redness of the skin (niacin) or nerves damage (vitamin B6).

Chapter 3: The most important minerals for athletes

Minerals also play an important role in maintaining the health and performance of athletes.

3.1. Iron

Iron is necessary for the formation of hemoglobin, which transfers oxygen to the muscles. The lack of iron can lead to iron deficiency anemia, which is characterized by fatigue, weakness and decrease in endurance. Athletes, especially women, are at risk of iron deficiency anemia due to iron loss with later, menstruation and increased consumption during training.

• Advantages for athletes: Improving oxygen delivery to muscles, increasing endurance, decreased fatigue.
• Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched products.
• Recommended dosage: 8 mg per day for men, 18 mg per day for women. Athletes may require a higher dose. It is necessary to consult a doctor to determine the optimal dose and type of iron (hem or non -hem).
• Risks of overdose: Constipation, nausea, vomiting, abdominal pain, liver damage.

3.2. Calcium

Calcium is necessary for the health of bones and teeth. It also plays an important role in muscle contraction, transmitting nerve impulses and blood coagulation. Athletes, especially those who are engaged in sports with a high shock load, need sufficient calcium to maintain bone strength and reduce the risk of fractures.

• Advantages for athletes: Improving bone health, reducing risk of fractures, supporting muscles and nerves.
• Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, broccoli), enriched products (juices, flakes).
• Recommended dosage: 1000 mg per day for adults. Athletes may require a higher dose.
• Risks of overdose: Constipation, kidney stones, violation of the assimilation of other minerals.

3.3. Magnesium

Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis, muscle and nerves function. It also helps to regulate blood sugar and blood pressure. Athletes need sufficient magnesium to maintain the optimal function of muscles and nerves, prevent muscle seizures and improve recovery.

• Advantages for athletes: Support for muscles and nerves, reducing the risk of muscle seizures, improving recovery, regulating blood sugar and blood pressure.
• Sources: Nuts (almonds, cashews), seeds (pumpkin, sunflower), green leafy vegetables (spinach, manhold), legumes, whole grain products.
• Recommended dosage: 400-420 mg per day for men, 310-320 mg per day for women. Athletes may require a higher dose.
• Risks of overdose: Diarya, nausea, abdominal pain.

3.4. Zinc

Zinc plays an important role in the immune system, wound healing, protein synthesis and DNA formation. It is also an antioxidant and helps to protect the cells from damage. Athletes need enough zinc to maintain a strong immune system, improve the restoration and synthesis of protein.

• Advantages for athletes: Strengthening the immune system, improving recovery, support for protein synthesis, antioxidant protection.
• Sources: Red meat, poultry, seafood (oysters, crabs), legumes, nuts, seeds.
• Recommended dosage: 11 mg per day for men, 8 mg per day for women. Athletes may require a higher dose.
• Risks of overdose: Nausea, vomiting, abdominal pain, violation of copper assimilation.

3.5. Potassium

Potassium is an important electrolyte that helps regulate the balance of fluid in the body, maintain the function of nerves and muscles, as well as regulate blood pressure. Athletes lose potassium with later during training, so it is important to use a sufficient amount of potassium to prevent dehydration, muscle cramps and fatigue.

• Advantages for athletes: Regulation of fluid balance, support of the function of nerves and muscles, prevention of muscle seizures, blood pressure regulation.
• Sources: Banans, oranges, potatoes, sweet potatoes, tomatoes, spinach, legumes.
• Recommended dosage: 3500-4700 mg per day. Athletes actively losing liquid with later need more potassium.
• Risks of overdose: Cardiac rhythm.

Chapter 4: When and how to take vitamins and minerals

The optimal time and method of taking vitamins and minerals can affect their absorption and effectiveness.

4.1. Reception time

• Fatable vitamins (A, D, E, K): It is best to take fats containing fats, as they are better absorbed in the presence of fats.
• Water-soluble vitamins (B-complex and C): You can take on an empty stomach or with food. However, if you take high doses of vitamin C, it is better to divide the dose into several techniques during the day to improve assimilation and reduce the risk of side effects.
• Iron: It is best to take on an empty stomach, as many products and drinks can prevent iron absorption. Vitamin C can improve iron absorption. Avoid taking iron along with dairy products, tea and coffee.
• Calcium: It is best to take in small doses (500 mg or less) during the day, since the body cannot effectively absorb large doses of calcium at a time. Vitamin D improves calcium absorption.
• Magnesium: You can take at any time of the day. Some people prefer to take magnesium before bedtime, as it can contribute to muscle relaxation and improving sleep.
• Zinc: It is best to take on an empty stomach, but this can cause nausea in some people. In this case, you can take zinc with a small amount of food. Avoid taking zinc along with products containing calcium, iron and copper, as they can compete for assimilation.

4.2. Forms of vitamins and minerals

Vitamins and minerals are available in various forms, including tablets, capsules, powders, liquids and chewing sweets. The form of an additive is not always a determining factor, but some forms can be more bioavailable, that is, they are better absorbed by the body.

• Vitamin D: Available in forms D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is considered more effective than vitamin D2.
• Magnesium: Available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium tronate. Magnesium citrate, magnesium glycinate and magnesium tronate are considered more bioavailable than magnesium oxide.
• Iron: Available in the forms of iron sulfate, iron gluconate and iron helat. Helat iron is considered more bioavailable and less inclined to cause side effects than iron sulfate.
• Calcium: Available in forms of calcium carbonate, calcium and calcium gluconate. Calcium citrate can be taken on an empty stomach or with food, while calcium carbonate is best taken with food.

4.3. Interaction with other substances

Some vitamins and minerals can interact with other substances, including medicines, other additives and food. It is important to consider these interactions when planning the reception of vitamins and minerals.

• Vitamin K: It can interact with anticoagulants (drugs for blood thinning).
• Iron: It can interact with antibiotics (tetracyclins and chinolons), drugs for the treatment of thyroid gland and antacids.
• Calcium: It can interact with antibiotics (tetracyclines and chinolons), drugs for the treatment of osteoporosis (bisphosphonates) and drugs for the treatment of heart disease (digoxin).
• Zinc: It can interact with antibiotics (tetracyclines and chinolons) and drugs for the treatment of rheumatoid arthritis (penicilllammin).

Chapter 5: Nutrition as the basis and role of additives

It is important to emphasize that a balanced diet should be the basis for obtaining the necessary vitamins and minerals. Additives should be considered as an addition to nutrition, and not as its replacement.

5.1. Balanced meals for athletes

A balanced diet for athletes should include a sufficient number of calories, proteins, carbohydrates, fats, vitamins and minerals. The specific needs for nutrients will depend on the sport, the intensity of training, age, gender and other factors.

• Squirrels: Necessary for the restoration and growth of muscles. It is recommended to consume 1.2-2.0 grams of protein per kilogram of body weight per day.
• Carbohydrates: Are the main source of energy for athletes. It is recommended to consume 5-10 grams of carbohydrates per kilogram of body weight per day.
• Fat: It is necessary for energy metabolism, the synthesis of hormones and the absorption of fat -soluble vitamins. It is recommended to use 20-35% of the total number of calories in the form of fats.
• Vitamins and minerals: Get from a variety of fruits, vegetables, whole grain products, meat, fish, dairy products, legumes, nuts and seeds.

5.2. When you need additives

Additives may be necessary in the following cases:

• Nutrient deficiency: If you have a diagnosed deficiency of vitamins or minerals, the doctor may recommend additives to eliminate the deficit.
• Power restrictions: If you have restrictions on nutrition, such as vegetarianism or veganism, you may need to take additives to obtain the necessary nutrients.
• Intensive training: Athletes subject to intensive training may need higher doses of certain vitamins and minerals to maintain performance and recovery.
• Certain health states: Some health conditions can increase the need for certain vitamins and minerals.

5.3. The choice of quality additives

When choosing additives, it is important to choose quality products from reliable manufacturers. Pay attention to the following factors:

• Certification: Look for additives that are certified by independent organizations such as NSF International, USP or Consumerlab.com. These organizations check for cleanliness, efficiency and safety.
• Composition: Carefully study the composition of the additives and make sure that it contains the necessary vitamins and minerals in the desired dosage.
• Manufacturer: Choose additives from manufacturers who have a good reputation and transparent policy.
• Reviews: Read the reviews of other consumers to learn about their experience of using the additive.

Chapter 6: Special needs for various sports

The needs for vitamins and minerals can vary depending on the sport.

6.1. Endurance sports (running, swimming, cycling)

Athletes involved in endurance sports require increased doses of group B vitamins to maintain energy metabolism, iron to improve the delivery of oxygen to the muscles, vitamin C and E for antioxidant protection and electrolytes (sodium, potassium, magnesium) to maintain the balance of liquid.

6.2. Sports (heavy athletics, powerlifting, bodybuilding)

Athletes involved in strength sports require increased doses of protein for the restoration and growth of muscles, vitamin D and calcium for bone health, zinc for the synthesis of protein and magnesium for muscle and nerves function.

6.3. Team sports (football, basketball, volleyball)

Athletes involved in command sports require increased doses of group B vitamins to maintain energy metabolism, vitamin C to strengthen the immune system, iron to improve the delivery of oxygen to muscles and calcium for bone health.

6.4. Sports that require weight control (gymnastics, figure skating)

Athletes involved in sports requireing weight control can be at risk of nutrient deficiency due to limited calorie intake. They need to carefully plan their diet and, possibly, accept additives to obtain the necessary vitamins and minerals.

Chapter 7: Consultation with a specialist

Before you start taking any vitamins or minerals, it is recommended to consult a doctor or a qualified nutritionist. They can evaluate your individual needs, identify possible deficits and give recommendations for the choice and dosage of additives.

7.1. Assessment of individual needs

A doctor or nutritionist can assess your nutrition, lifestyle, medical history and other factors to determine your individual needs for vitamins and minerals. They can also prescribe blood tests to identify possible deficiency.

7.2. Identification of possible deficits

Blood tests can help identify deficiency of vitamins and minerals, even if you do not have obvious symptoms. Early detection of deficits can help prevent the development of more serious health problems.

7.3. Recommendations for the selection and dosage of additives

A doctor or nutritionist can give you recommendations for choosing high -quality additives and determine the optimal dosage for your individual needs. They can also warn you about possible interactions with other drugs or additives that you accept.

Chapter 8: common myths about vitamins and minerals in sports

There are many myths about vitamins and minerals in sports, which can mislead athletes. It is important to know the truth in order to make reasonable decisions.

8.1. “More means better”

This is a common myth that is not always true. Reception of excessive doses of vitamins and minerals can be not only ineffective, but also harmful to health. It is important to adhere to the recommended dosages and not exceed the upper permissible level of consumption.

8.2. “Vitamins and minerals can replace training and proper nutrition”

Vitamins and minerals are not a magic tablet that can replace training and proper nutrition. They are an important addition to a healthy lifestyle, but cannot compensate for the lack of physical activity or poor nutrition.

8.3. “All athletes need the same additives”

The needs for vitamins and minerals can vary depending on the sport, intensity of training, age, gender and other factors. There is no universal set of additives suitable for all athletes.

8.4. “Natural vitamins are better than synthetic”

In most cases, natural and synthetic vitamins are equally effective. The main thing is the chemical structure of vitamin, and not its origin. However, some natural products may contain other beneficial substances, in addition to vitamins.

8.5. “Additives are not checked for safety and efficiency”

Although not all additives are checked for safety and efficiency, there are organizations that conduct independent checks. Look for additives that are certified by organizations such as NSF International, USP or Consumerlab.com.

Chapter 9: Final recommendations

In conclusion, it is important to remember that vitamins and minerals play an important role in maintaining the health and performance of athletes. However, a balanced diet should be the basis for obtaining the necessary nutrients. Additives should be considered as an addition to nutrition, and not as its replacement. Before you start taking any vitamins or minerals, it is recommended to consult a doctor or a qualified nutritionist. They can evaluate your individual needs, identify possible deficits and give recommendations for the choice and dosage of additives. Following these recommendations will help you achieve optimal results in sports and maintain health.