Vitamins for athletes

Vitamins are essential for the body to maintain normal physiological processes and normal metabolism. The need for vitamins due to lifestyle and a person experiences physical exertion. Athletes they are required in greater concentration than those who do not lead an active sports lifestyle.

Sports people need a rich, full, rich diet. In certain circumstances athletes are not always able to accurately monitor the caloric content and composition included in the products menu. In addition, contained in food of minerals and vitamins is not always enough.

To compensate for the deficiency help various complexes, produced by modern pharmaceutical companies. They are specially designed for athletes and are designed not only to avoid deficiency of important nutrients, but also prevent beriberi, eliminating potential health problems and risks slowing down the process of muscle building.

The importance of vitamins for athletic training

The lack of any vitamin, as it is known to everyone still at school, entails a violation of normal functioning of systems and organs, it becomes a prerequisite for the emergence and further development of pathological conditions and diseases. And if you know which vitamins are most important and are involved in sports training for a particular goal, it will help you to achieve your task much easier.

For good and proper growth of lean muscle

Build muscle promote:

1. Orotic acid vitamin B13 Stimulates the regeneration of tissues, is present in large quantities in milk, yeast, liver.
2. Thiamine — vitamin B1, and b-vitamins A. These substances control the process of protein synthesis, promotes normal cell growth. For the vitamin A you must eat cod liver oil, carrots, dairy products, and thiamine — cereals and legumes, kidneys, and liver.

For hanging muscle tone

To keep the muscles in good tone, the body needs:

1. Niacin — vitamin B3 Performs a transport function is responsible for supplying nutrition for the cells and important substances in periods of increased physical activity. High concentration of this substance differs in composition of milk, tuna, eggs, liver.
2. Folic acid — vitamin B9 is Responsible for the process of hematopoiesis, and it was the blood suppliesoxygen to all the muscles. A large number of element present in fresh vegetables and legumes.
3. Vitamins E and C. To reduce the concentration dangerous for human free radicals. Vitamin E rich nuts, bran, vegetable oil, and the second element — tomatoes, citrus fruits, cantaloupe, broccoli, sweet peppers.
4. Biotin — vitamin H and B7 Is a catalyst for metabolism. Present in foods such as soy, liver, egg yolk, cereals.

Injury prevention

The risk of injury during sports reduce:

1. Vitamins K. Start the process of blood clotting, are contained in bananas, kiwi, avocado, and lettuce.
2. Ascorbic acid — vitamin C. Has the same effect as vitamin K, but also has a beneficial effect on the formation of connective tissue.
3. Vitamins D. Stimulate the absorption of essential for the skeletal system calcium and phosphorus. High concentration of these elements in eggs and dairy products.

For higher productivity

To increase the performance of the athlete, the body needs to provide the following vitamins from group B:

1. B2. Improves muscle tone. Present in cereals, dairy products, meats.
2. B6 Regulates metabolism. Contains raw rice, chicken, pork, fish, chicken eggs.
3. B12 Increases the degree of conduction of signals from the brain to the muscles through the nerve endings. They are rich in milk, meat, and fish.

For recovery after intense workouts

High physical activity pretty exhausting the athlete's body, and he needs rehabilitation, which is facilitated by the following substances:

1. Lowering the level of free harmful radicals vitamins E and C.
2. Regenerative membrane cellular tissues choline (vitamin B4), high concentration of which is found in many varieties of fish, meat, soy flour.

How to achieve the right balance of vitamins in the body of the athlete?

Specialized vitamins designed for athletes, are sold in pharmacies. Unfortunately, many of them are not available always, but to acquire the underlying set of the most necessary is not difficult. They completely fill up the required athlete nutrients. To take them necessary becauseto ensure adequate supply of all required elements of the athlete only from food is not possible.

Vitamin-mineral complexes quite a lot. The most popular, not only in the free market, but also implementable at reasonable prices are:

• Undevit. Not positioned as a sports complex, but because it includes eleven vitamins, it is fully suitable for athletes. Its main advantage is low cost, which varies between 21 ruble.
• Complivit asset. This complex, if you read his description from the manufacturer designed especially for teenagers, is actively involved in sports. However, given the fact that it activates the entire body when performing intense training, the complex will be suitable and age athletes. Its average value is 130 rubles.
• The alphabet effect. This multivitamin is divided into compatible groups, each of which consists of three tablets. It allows to significantly improve the process of absorption of elements, but requires clearly defined reception three times a day. Buy complex for the price of 140 rubles.
• Dynamisan. Fully meets the athlete's body with all the nutrients and elements required for intense sports activities. It includes ginseng root, which makes it perfect for women athletes. Refers to more expensive drugs. It can be bought for 350 rubles.
• Vitrum performance. Represents the most comprehensive and is recommended at high physical and psychological loads of the drug. It can take a long time and acquire around 400 rubles.
• Gerimax energy. It includes ginseng and green tea. This makes it the ideal complex for seriously passionate about women sports. It costs more than 500 rubles.

Insights

To achieve our sporting goals, athletes need to pay close attention to nutrition, which is impossible without the use of a special balanced complex, containing vitamins and minerals. Select and buy vitamin and mineral drugs should be only after prior consultation with a specialist.