Vitamins for physical exertion.
The need for vitamins is known to everyone. This is a great way to keep the body in good shape and resist disease. In addition, vitamins are essential when playing sports, hard physical labor, and just with an active lifestyle. It will take a long time to describe all the necessary vitamins and trace elements for a person. Therefore, I would like to dwell on those that are more widely known and are necessary for sports nutrition.
Vitamin C – the assimilation of protein directly depends on it including in the synthesis of proteins in muscles. It is an excellent muscle mass stimulant. True, it should be taken with caution, since the body synthesizes vitamin C on its own.
Vitamin B6 an active participant in all processes of growth of protein tissues. Carbohydrates are practically not absorbed with a lack of thiamine, so there is a risk that toxic products accumulate, which appear as a result of the intermediate metabolism of carbohydrates.
Without vitamin D there is no normal assimilation of forspor and calcium. Namely, thanks to these two trace elements, muscle contraction is stimulated. In addition, the lack of this vitamin affects the reduction of human endurance energy. Vitamin D is known to be produced by exposure to sunlight. This means that recommendations to spend more time in sunlight and fresh air make sense.
Vitamin V3 – without it, about 60 metabolic processes are not produced, while each of them has the ability to extract energy. Previously, it was better known as “nicotinic acid” and was often taken by athletes shortly before sporting events. But its dose must be strictly determined, since taking an excessive amount of niacin can lead to blocking the burning of subcutaneous fat.
Vitamin E has the ability to regulate muscle activity, thereby reducing fatigue. In modern sports nutrition, it is recommended to take it during special physical exertion.
To create new muscle cells, use vitamin A. Without the necessary dose of this vitamin in the body, recovery from workouts will be long. And also it perfectly helps athletes during the physical activity itself, as it affects the increase in endurance. In the form of tablets, however, it is not absorbed as well as in its natural form. Although today it is simply impossible to get it from food in the required amount. Therefore, nutrition with foods containing vitamin A should be combined with the additional intake of special supplements.
Vitamin B2 participant in protein metabolism. Admission of it to athletes is necessary additionally, especially since increased physical activity actively flushes it out of the body. And achieving muscle mass without the participation of riboflavin is not possible.
Slow muscle mass gains can result from a lack of vitamin H. The processes that provide energy to muscles depend on biotin. He also participates in the process of amino acid metabolism.
Vitamin B12 actively affects muscle growth, so for bodybuilders it is of great importance. In addition, it helps to activate energy exchange. In addition, it is important to note that thanks to the effect of vitamin B12, the nerve cells of the spinal cord support vital functions. This in turn contributes to the management of all human musculature.
As seen, vitamins are essential for athletes… They allow not only to keep the body in good shape and affect the quickest achievement of the necessary results, but also allow you to recover faster after physical exertion. Therefore, paying special attention to sports nutrition is the task of everyone who wants to lead a healthy lifestyle and actively engage in sports.