Vitamins and minerals: the main dietary supplement for athletes

Vitamins and minerals: the main dietary supplement for athletes

1. Introduction: The role of micronutrients in sports activities

Intensive training, whether power, aerobic or mixed, impose increased requirements for the athlete’s body. To maintain optimal performance, accelerate the restoration and prevention of injuries, not only balanced nutrition, rich in macronutrients (proteins, fats and carbohydrates), but also sufficient consumption of micronutrients — vitamins and minerals is necessary. These substances play a key role in many physiological processes that are critical for sports activities, including:

• Energy exchange: Vitamins of group B, iron, magnesium and coenzyme Q10 are involved in the metabolism of carbohydrates, fats and proteins, providing the body with energy for training and competitions.
• Muscle functioning: Calcium, magnesium, potassium and sodium are necessary for reducing and relaxing muscles, maintaining electrolyte balance and preventing seizures.
• Recovery after training: Vitamins C and E, zinc and selenium have antioxidant properties, protecting the cells from damage caused by free radicals formed in the process of intense training.
• Maintaining immunity: Vitamins A, C, D, zinc and selenium are necessary for the normal functioning of the immune system, reducing the risk of diseases that can interrupt the training process.
• Health of bones and joints: Calcium, vitamin D, magnesium and manganese are important to maintain bone strength and joints, reducing the risk of fractures and other injuries.

In conditions of increased physical exertion, the need of athletes for vitamins and minerals often exceeds the recommended norms for ordinary people. The lack of these micronutrients can lead to a decrease in performance, fatigue, a slowdown in recovery, an increase in the risk of injuries and diseases. Therefore, many athletes resort to the use of biologically active additives (dietary supplements) to ensure adequate consumption of vitamins and minerals.

2. Vitamins: Key players in sports performance

Vitamins are organic compounds necessary for the normal functioning of the body. They are divided into two main groups: fat -soluble (a, d, e, k) and water -soluble (vitamins of group B and vitamin C). Each group of vitamins plays its unique role in maintaining health and sports performance.

2.1. Fat -soluble vitamins:

• Vitamin A (Retinol): It is necessary to maintain visual health, skin and mucous membranes. It is important for the immune system and bone growth. Participates in the synthesis of glycogen, which is critical for energy supply of muscles. Deficiency can lead to a decrease in night vision, worsening skin condition and increased susceptibility to infections. It is important for athletes, especially those who train in the open air, to ensure sufficient consumption of vitamin A to protect the skin from sunlight. Sources: liver, eggs, dairy products, carrots, sweet potatoes.
• Vitamin D (calciferol): He plays a key role in the assimilation of calcium and phosphorus necessary to maintain the health of bones and teeth. It is important for the functioning of muscles and the immune system. Vitamin D deficiency is widespread, especially in the winter months, and can lead to osteoporosis, muscle weakness and increased risk of injuries. It is recommended to take at least 30 ng/ml, especially 30 ng/ml. Sources: fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, flakes), sunlight.
• Vitamin E (Tokoferol): A powerful antioxidant that protects the cells from damage caused by free radicals. It is important for the health of the heart and the immune system. Promotes muscle restoration after training and reduces inflammation. The deficiency is rare, but can lead to damage to nerves and muscles. Athletes are recommended to increase vitamin E consumption, especially with intense training. Sources: vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables.
• Vitamin K (Phillokhinon): It is necessary for blood coagulation and maintaining bone health. Participates in the synthesis of proteins necessary for the formation of bone tissue. The deficiency is rare, but can lead to bleeding and problems with bones. Athletes taking anticoagulants need to control the consumption of vitamin K. Sources: green leafy vegetables (spinach, cabbage, broccoli), vegetable oils, some fruits.

2.2. Water -soluble vitamins:

• Vitamin C (ascorbic acid): A powerful antioxidant that protects the cells from damage caused by free radicals. It is important for the immune system, collagen synthesis (necessary for the health of connective tissue) and iron absorption. Promotes muscle restoration after training and reduces inflammation. Deficiency can lead to scurvy, weakening of immunity and slowing down the healing of wounds. Athletes are recommended to increase the consumption of vitamin C, especially during intensive training and competitions. Sources: citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper, broccoli.

• B vitamins B: This group includes eight vitamins that play a key role in the energy exchange, the functioning of the nervous system and the formation of red blood cells.

  • Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, turning them into energy. It is important for the functioning of the nervous system and muscles. Deficiency can lead to fatigue, irritability and digestive problems. Athletes engaged in sports requiring high endurance need sufficient consumption of vitamin B1. Sources: pork, whole grain products, legumes, nuts.
  • Vitamin B2 (Riboflavin): Participates in energy metabolism, growth and development of cells. It is important for the health of the skin, vision and the nervous system. Deficiency can lead to inflammation of the mucous membranes, cracks in the corners of the mouth and photophobia. Athletes are recommended to increase the consumption of vitamin B2, especially with intense training. Sources: dairy products, meat, eggs, green leafy vegetables, enriched cereals.
  • Vitamin B3 (Niacin): It is necessary for energy exchange, functioning of the nervous system and skin health. Participates in the synthesis of hormones. The deficit can lead to Pellagra (dermatitis, diarrhea, dementia). It is important for athletes to ensure sufficient consumption of vitamin B3 to maintain the energy level and nervous system. Sources: meat, fish, poultry, whole grain products, nuts.
  • Vitamin B5 (pantotenic acid): Participates in energy metabolism, synthesis of hormones and cholesterol. It is important for the health of the skin and hair. The deficit is rare, but can lead to fatigue, headaches and insomnia. Athletes are recommended to provide sufficient vitamin B5 consumption to maintain energy level and overall health. Sources: meat, eggs, mushrooms, avocados, broccoli.
  • Vitamin B6 (Pyridoxin): It is necessary for the metabolism of proteins, carbohydrates and fats. It is important for the functioning of the nervous system and the immune system. Participates in the formation of red blood cells. Deficiency can lead to anemia, nervous disorders and skin problems. Athletes consuming a large amount of protein need to increase the consumption of vitamin B6. Sources: meat, fish, poultry, bananas, potatoes, chickpeas.
  • Vitamin B7 (Biotin): Participates in the metabolism of carbohydrates, fats and proteins. It is important for the health of the skin, hair and nails. The deficiency is rare, but can lead to hair loss, skin problems and nervous disorders. Athletes are recommended to provide sufficient consumption of vitamin B7 to maintain health, hair and overall health. Sources: eggs, nuts, seeds, liver, avocados.
  • Vitamin B9 (folic acid): It is necessary for the formation of new cells, including red blood cells. It is important for the health of the nervous system and the prevention of defects of the nervous tube in the fetus. Deficiency can lead to anemia and nervous disorders. Athletes are recommended to ensure sufficient consumption of vitamin B9 to maintain the health of hematopoiesis and nervous system. Sources: green leafy vegetables, legumes, citrus fruits, enriched cereals.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. Deficiency can lead to anemia and nervous disorders. Athletes, especially vegetarians and vegans, need to take additives with vitamin B12, since it is found only in animal products. Sources: meat, fish, poultry, eggs, dairy products, enriched products.

3. Minerals: foundation for sports form

Minerals are inorganic substances necessary for the normal functioning of the body. They participate in many physiological processes, including bone formation, maintaining electrolyte balance, the functioning of the nervous system and the immune system.

3.1. Macro elements:

• Calcium: The main component of bones and teeth. It is necessary to reduce muscles, the functioning of the nervous system and blood coagulation. Deficiency can lead to osteoporosis, muscle seizures and nervous disorders. It is important for athletes, especially women, to ensure sufficient calcium consumption to maintain bone health and prevent injuries. Sources: dairy products, green leafy vegetables, enriched products.
• Phosphorus: It is necessary for the formation of bones and teeth. Participates in the energy exchange and functioning of the nervous system. The deficiency is rare, but can lead to weakness and pain in the bones. Athletes are recommended to ensure sufficient phosphorus consumption to maintain bone health and energy. Sources: meat, fish, poultry, dairy products, nuts, seeds.
• Magnesium: Participates in more than 300 enzymatic reactions in the body. It is necessary to reduce muscles, the functioning of the nervous system, maintain bone health and energy metabolism. Deficiency can lead to muscle cramps, fatigue, insomnia and increased blood pressure. Athletes, especially those who are engaged in sports, requiring high endurance, are necessary for sufficient magnesium consumption. Sources: green leafy vegetables, nuts, seeds, whole grain products, legumes.
• Potassium: It is necessary to maintain electrolyte balance, regulation of blood pressure and functioning of muscles. Deficiency can lead to muscle cramps, weakness and increased blood pressure. Athletes who lose a lot of potassium with later (for example, long -distance runners) need to ensure its adequate replenishment. Sources: bananas, oranges, potatoes, tomatoes, legumes.
• Sodium: It is necessary to maintain electrolyte balance, regulate blood pressure and functioning of the nervous system. The deficit is rare, but can occur with intense training and abundant sweating. Athletes who lose a lot of sodium with later need to ensure its adequate replenishment. Sources: salt, processed products, sports drinks.
• Chloride: It is necessary to maintain electrolyte balance and digestion. Usually enters the body along with sodium in the form of table salt.

3.2. Microelements:

• Iron: It is necessary for the formation of hemoglobin, carrying oxygen to tissues. It is important for energy exchange and functioning of the immune system. Deficiency can lead to anemia, fatigue and decrease in performance. Athletes, especially women and vegetarians, need to control the level of iron and, if necessary, accept additives. Sources: meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.
• Zinc: It is necessary for the functioning of the immune system, wound healing, protein synthesis and DNA. It is important for growth and development. Deficiency can lead to weakening of immunity, slowing down the healing of wounds and loss of appetite. Athletes are recommended to provide sufficient zinc consumption to maintain the immune system and restore after training. Sources: meat, poultry, seafood, nuts, seeds, legumes.
• Copper: It is necessary for the formation of red blood cells, the functioning of the nervous system and the immune system. Participates in iron metabolism. The deficiency is rare, but can lead to anemia and nervous disorders. Athletes are recommended to provide sufficient copper consumption to maintain the health of hematopoiesis and nervous system. Sources: seafood, liver, nuts, seeds, legumes.
• Manganese: It is necessary for the functioning of enzymes involved in the metabolism of carbohydrates, fats and proteins. It is important for the health of bones and cartilage. The deficit is rare, but can lead to problems with bones and joints. Athletes are recommended to ensure sufficient manganese consumption to maintain the health of bones and joints. Sources: whole grain products, nuts, seeds, green leafy vegetables.
• Selenium: A powerful antioxidant that protects the cells from damage caused by free radicals. It is important for the functioning of the immune system and thyroid gland. Deficiency can lead to weakening of immunity and problems with the thyroid gland. Athletes are recommended to provide sufficient selenium consumption to maintain the immune system and protect the cells from damage. Sources: Brazilian nuts, seafood, meat, poultry, eggs.
• Iodine: It is necessary for the synthesis of thyroid hormones that regulate the metabolism. Deficiency can lead to hypothyroidism (deceleration of metabolism) and an increase in the thyroid gland (goiter). Athletes are recommended to provide sufficient iodine consumption to maintain the health of the thyroid gland and normal metabolism. Sources: iodized salt, seafood, seaweed.
• Chromium: Participates in the metabolism of carbohydrates and fats. It can improve insulin sensitivity. The deficiency is rare, but can lead to a violation of carbohydrate metabolism. Athletes, especially those who suffer from insulin resistance, can be useful to accept additives with chrome. Sources: meat, whole grain products, broccoli.
• Molybden: It is necessary for the functioning of enzymes involved in the metabolism of sulfur and uric acid. The deficiency is extremely rare. Sources: legumes, whole grain products, nuts.

4. Specific needs for vitamins and minerals for different sports:

The need for vitamins and minerals among athletes depends on the sport, intensity of training, duration of training and individual characteristics of the body.

• Strength sports (bodybuilding, powerlifting, heavy athletics): Athletes engaged in power sports require increased protein consumption, as well as vitamins B6 (pyridoxine) and zinc, necessary for the metabolism of protein and muscle growth. Vitamin D and calcium are also important to maintain the health of bones that are highly loaded.
• Endurance sports (long -distance running, cycling, swimming): Athletes involved in endurance sports require increased consumption of group B vitamins necessary for energy exchange. Iron is also important for the transfer of oxygen to tissues, magnesium and potassium for maintaining electrolyte balance and vitamin C and E to protect cells from damage caused by free radicals.
• Team sports (football, basketball, hockey): Athletes involved in team sports require a balanced consumption of all vitamins and minerals to maintain a general physical form, immune system and quick recovery after training and games. Vitamin D and calcium are also important to maintain bone health and prevent injuries.
• Vegetarian and vegan athletes: Vegetarian and vegan athletes are at risk of vitamin B12, iron, zinc, calcium, vitamin D and omega-3 fatty acids. They need to carefully plan their diet and, if necessary, take additives.

5. How to take vitamins and minerals correctly:

• Consultation with a doctor or nutritionist: Before taking any vitamins and minerals, it is necessary to consult a doctor or nutritionist in order to determine your individual needs and exclude possible contraindications.
• Balanced nutrition: Vitamins and minerals should be considered as an addition to a balanced diet, and not as a replacement for it. Try to receive most of the necessary micronutrients from natural products.
• The choice of quality additives: When choosing vitamins and minerals, pay attention to the quality of the product and the reputation of the manufacturer. Choose additives that have undergone independent testing.
• Dosage compliance: Do not exceed the recommended dosage of vitamins and minerals indicated on the package or recommended by the doctor. An overdose of some vitamins and minerals can be dangerous to health.
• Accounting for reception time: Some vitamins and minerals are better absorbed when taking food, while others are on an empty stomach. Check the information about the proper reception time for each specific additive.
• Interaction with drugs: Some vitamins and minerals can interact with drugs. Be sure to inform the doctor about all the vitamins and minerals that you take if you are prescribed treatment.
• Status Monitoring: Pass medical examinations regularly and take blood tests to control the level of vitamins and minerals in the body and timely identify possible deficits or excesses.

6. Popular vitamin-mineral complexes for athletes:

On the market there are many vitamin-mineral complexes developed specifically for athletes. When choosing a complex, pay attention to its composition, the dosage of vitamins and minerals, as well as the reputation of the manufacturer. Some popular complexes include:

• Optimum Nutrition Opti-Men/Opti-Women: A popular complex containing a wide range of vitamins, minerals, amino acids and plant extracts.
• Animal Pak: A powerful complex intended for professional athletes involved in power sports. Contains high doses of vitamins, minerals, amino acids and other nutrients.
• Now Foods ADAM/EVE: A complex developed taking into account the needs of men and women. Contains vitamins, minerals and plant extracts.
• SOLVE VM-75: A complex containing high doses of group B vitamins and antioxidants.

7. Conclusion: an individual approach to vitamin-mineral support

Vitamins and minerals play an important role in maintaining health and sports performance. However, the needs for these micronutrients are individual and depend on the sport, the intensity of training, age, gender and other factors. Before taking any vitamins and minerals, it is necessary to consult a doctor or nutritionist in order to determine your individual needs and exclude possible contraindications. Remember that vitamins and minerals should be considered as an addition to a balanced diet, and not as a replacement for it. Try to get most of the necessary micronutrients from natural products and choose high -quality additives that have undergone independent testing. A thorough approach to vitamin-mineral support will help you achieve maximum results in sports and maintain excellent health.

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