3 most important vitamins for athletes

If you want to know which are the best vitamins for athletes, it is useful to know what makes one more important for sports than another. Because, as much as it has to do with the function of a vitamin, it also has to do with:

• How exercise affects his body’s supply.
• How difficult is the vitamin of having a normal diet.
• How the recommended daily intake is decided.

This third factor highlights the difference between the amount of vitamin you need to avoid deficiency and the amount required to optimize sports performance.

“The recommended levels of vitamins and minerals are intended to meet the needs of the entire population,” says Bodi Paul Falcone. “However, different people, especially athletes, have different needs, and research has shown security and efficacy by consuming certain vitamins at much higher levels than recommended.”

Therefore, it is not simply a matter of deficiency, although even a marginal can lead to a decrease in the production and performance of its body.

For athletes and others that exercise frequently, research indicates that there are some vitamins and minerals that are important for performance, 2. It is overlooked, and/or 3. It is used disproportionately during intense athletic activity. Let’s review them.

Magnesium

Magnesium It is an essential mineral that helps with hundreds of important functions, including protein synthesis, nerve driving and muscle contraction. But the investigation suggests Almost half of us do not have enoughThat is reason just to add more to your diet.

However, less publicized among the many magnesium tasks is their role in bone health.

“Magnesium is essential for strong bones, since it really helps provide them with structure,” says Falcone. “However, bones also serve as magnesium storage for other parts of the body. Therefore, consuming magnesium is important to meet the needs of the whole body and support bone mineral density, which is the measure of bone resistance. “*

When it comes to exercise performance, a Research review He discovered that the need for magnesium increases the most physical activity it performs. There are several reasons for this:

• Play a key role in the stabilization of ATP (the body’s energy source) in the body, as well as muscle recovery and the prevention of muscle cramps.
• It is lost in sweat. As with coelectrolytes sodium, potassium and calcium, magnesium It is expelled when the body pursues.
• It is found in the foods that people eat less. Unlike sodium, potassium and calcium, which are more easily available in the American diet, magnesium exists in its highest concentrations in darker foods such as Brazil and pumpkin seeds. That’s why Beachbody Performance Hydrated It has a greater amount of magnesium than other competitive products.

Iron

Reduce aerobic aptitude to its simplest definition and is the efficiency with which the body delivers oxygen to the work tissues. This oxygen travels through hemoglobin, a transport protein that contains a binding site called “Hemo”, in the center of which iron is located.

Iron deficiency: although disproportionately confined to certain women and ethnic populations and those with specific disorders is the most frequent nutritional deficiency In the United States

In addition, iron is more difficult than many other minerals to obtain In the dietespecially for Vegan and vegetarians, since the most bioavailable shape is found in red meat, corral birds and seafood.

“Iron in the diet comes in different forms, and the guy found in plant foods is more difficult to absorb,” says Falcone, and points out that “vitamin C can help improve body ability to absorb iron of plant foods. “

Therefore, it is important not only to make sure to consume enough iron, but also consider its sources and if enough is being absorbed.

Vitamin d

The data suggest that most Americans have subopymal levels of Vitamin d Often because it is difficult to get from food. (Good sources include fish such as salmon, tuna and sardines, mushrooms and fortified foods such as milk, orange juice and cereal).

“While sunlight is an excellent way to obtain vitamin D, sun exposure can be minimal during Certain times of the year And it also depends on latitude, ”says Falcone. “Supplementation can provide an easy way to ensure that you get enough vitamin D amounts throughout the year, regardless of where you live.”

Vitamin D helps your body absorb and maintain adequate blood calcium levels. More importantly, sufficient levels of vitamin D are linked to cardiovascular functionCognitive health and immune health.*

Other high performance vitamins

Above are the main vitamins and minerals that your body needs if you trains regularly, but there are also several other vitamins that you should prioritize, which include:

• B-1 A B-3 vitamins Play a central role in the conversion of food to energy into the body.*
• Vitamins B-6 and B-12 Help your body to make red blood cells and promote adequate nerve function.*
• Biotin Play a key role in metabolism, in addition to supporting healthy skin and hair.*
• Foliar (folic acid) is essential for DNA production.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.