If you like to play sports, one of the most important recommendations is to take mineral and vitamin supplements. It is necessary to clarify that the vitamins they are necessary for the formation of energy, tissue, and for a perfect regulation of metabolism. If sport plays an important role in your daily routine, we recommend that you continue reading. In this OneHowTo article we tell you what are the best vitamins for sportsmen.
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When you exercise, your body is making an effort that requires an extra need for vitamins and minerals to keep your body moving. If it is not people who take care of their food, eat little or simply eat low quality food, it is quite possible that they may have some deficiency of nutrients needed to get the energy to move their muscles. You should be careful with the additional supplements of vitamins and minerals you take daily, you should not take doses above those necessary for the correct functioning of your body, as some can be toxic.
At most important vitamins for sportsmen are those of B complexbecause they convert carbohydrates into glucose and then energy. Some of these vitamins are stored in lean tissues, but as they are exchanging fluids they are easily lost through urine and sweat. These vitamins are a fundamental part of cellular energy processes.
B1 is crucial for endurance sports, B2 is necessary for optimum health and for the proper function of B3 and B4; and all contribute to improving physical performance. B3 is good for the energy cycle of carbohydrates and facilitates conversion to energy. B5 ensures optimum health and enhances endurance. These vitamins are present in yeast, meat, cereals, potatoes, vegetables and milk, among other options that you can see in the article Foods rich in vitamin B.
Other essential vitamins for people with a frequent sports routine are vitamins C and E. Both have antioxidant properties, and in the case of vitamin C, it favors the absorption of iron, the synthesis of basic collagen for the stability of connective tissue, in addition to participating in the synthesis of corticosteroids. It is very important for the immune system and also increases resistance against free radicals. It is essential for the performance of enzymes that are in charge of breaking down food and taking advantage of its nutrients. Vitamin C can be found in vegetables, strawberries, kiwis and all citruses.
THE vitamin E is fundamental for athletes because reduces muscle damage and favors recovery after physical activity. It performs an important antioxidant function together with vitamin C, as it protects muscle tissue, since exercise causes an excess of free radicals that damage the muscles until their fibers are broken. This process called oxidative stress caused by sport directly affects performance and physical endurance. To obtain an extra amount of vitamin E, you should take seeds, nuts and olive oil, mainly.
If you are a sportsman, to have a healthy life you must take a daily iron dose for avoid fatigue and improve your physical performance. Iron helps to strengthen the immune system, enhance memory and alertness of the body. Its lack produces several effects on the body, such as increased tiredness, pallor, memory loss, mild tachycardias and decreased performance at all levels. Iron can be found in the liver, red meats, fish, seafood, vegetables (such as spinach) and enriched cereals.
THE potassium it is one of the essential minerals for the body, especially for people who do a lot of physical activity in a habitual way. Potassium serves for the perfect transmission of nerve impulses, for avoid muscle contractions and for maintaining healthy blood pressure levels. It is ideal to withstand fatigue, treat muscle pain and weakness, prevent vomiting and increase pressure.
Although there are specific potassium supplements, you can also find it in oranges, bananas, strawberries, pineapples, seaweed, chocolate, celery, brewer’s yeast, onion and soy, among other foods.
Another fundamental mineral for the human body, especially in the case of sportsmen, is magnesium. It serves to transmit the nervous impulse, to synthesize proteins and to strengthen bones. Its deficiency can produce tingling, arrhythmias and night cramps. Magnesium is found in many foods such as soy, chocolate, seafood, chard, whole grain bread, nuts, spinach and hard water.
THE calcium is a mineral necessary for the body because it is responsible for metabolism, brings solidity to the bones, favors enzymatic activity, facilitates the transmission of nervous impulse and avoids muscle contractures. The lack of calcium in the body is manifested through fatigue, bone fragility, cramps, difficulty to recover from bone injuries, ease of rupture, among other problems. Calcium is present in dairy products, vegetables, fish, seafood, tofu and nuts, among others.
Other essential minerals for athletes are zinc and selenium. Zinc is the main protector of the immune system and is an excellent remedy to fight the negative effects of time. The lack of zinc causes a lack of appetite, a greater likelihood of getting infections, slow healing of wounds and a certain lethargy. Zinc is present in meat, seafood, vegetables and dried fruits, among others.
Selenium also has many health benefits, especially in cases of overexertion. It has antioxidant properties and is a great defense against free radicals, a consequence of physical exercise. The absence of selenium in the diet produces muscle pain and heart disease. This mineral can be obtained in some foods such as tomatoes, broccoli, whole wheat bread, wheat germ, fish, bran and onions.
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