If you want to know what are the best vitamins for athletes, help to know what makes athletic performance more important than another. Because, no matter how much it has to do with the function of vitamin, it also has to do with:
- As affecting the body supply.
- How hard is vitamin in a normal diet.
- How its recommended daily intake is decided.
This third factor highlights the difference between the amount of vitamin you need to avoid the deficiency and amount needed to optimize athletic performance.
“The recommended levels of vitamins and minerals are intended to meet the needs of the entire population,” says Bodi’s main scientist Paul Falcone. “However, different people, especially athletes, have different needs and research has shown security and efficiency when consuming certain vitamins at levels far higher than recommended.”
Therefore, it is not simply a matter of deficiency, although even a marginal can lead to a decrease in the production and energy performance of the body.
For athletes and others who exercise frequently, the research indicates that there are a few vitamins and minerals that are 1. Important for performance, 2. They have been overlooked and/or 3. Used disproportionately during an intense activity athletic. We review them.
Magnesium
Magnesium is an essential mineral that helps with hundreds of important functions, including protein synthesis, nerve conduction and muscle contraction. But research suggests that almost half of us do not have enough, which is only the reason to add more to your diet.
His role is less advertising among the many duties of magnesium, it is his role in the health of the bones.
“Magnesium is essential for strong bones, because it really helps them to provide them with structure,” says Falcone. “However, the bones also serve as a storage of magnesium for other parts of the body. Therefore, consuming magnesium is important to meet the needs of the whole body and to support bone mineral density, which is the measure of bone force. ”*
When it comes to exercise performance, a research review found that the need for magnesium increases the most physical activity you do. There are several reasons why:
- He plays a key role in stabilizing the ATP (body source) in the body, as well as muscle recovery and prevention of muscle ramps.
- It has been lost in sweat. As with the sodium co-electroliths, potassium and calcium, magnesium is expelled when the body persists.
- It is found in foods that people eat less. Unlike sodium, potassium and calcium, which are more easily available in the North -American Diet, magnesium exists at its highest concentrations in darker foods such as the nuts of Brazil and pumpkin seeds. That is why Beachbody Performance Hydrat has a larger amount of magnesium than other competitors.
Iron
Reduce aerobic shape to its simplest definition and is the efficiency with which the body provides oxygen to work tissues. That oxygen travels through hemoglobin, a transport protein containing a union place called “heme”, in the center of which is iron.
Iron deficiency, although it is disproportionately limited to certain ethnic and female populations and with specific disorders, is the most common nutritional deficiency in the United States
In addition, iron is harder than many other minerals to enter the diet, especially for vegans and vegetarians, as the most bioavailable form is in red meat, poultry and seafood birds.
“Dietetic iron is presented in different ways, and the type found in plant foods is more difficult to absorb,” says Falcone, emphasizing that “vitamin C can help improve the body’s ability to absorb iron of vegetable foods. “
Therefore, it is important not only to ensure -you consume enough iron, but also consider its sources and if it is ultimately absorbed.
Vitamin D
The data suggests that most of the North -Americans have suboprim levels of vitamin D often because it is difficult to obtain from food. (Good fountains include fish such as salmon, tuna and sardines, mushrooms and fortified foods such as milk, orange juice and cereal.)
“Although sunlight is an excellent way of obtaining vitamin D, sun exposure can be minimal during certain times of the year and also depends on latitude,” says Falcone. “Supplementation can provide a simple way to ensure that you get sufficient amounts of vitamin D throughout the year, regardless of where you live.”
Vitamin D helps the body absorb and maintain proper blood levels. More important, sufficient levels of vitamin D are related to cardiovascular function, cognitive health and immune health.*
Other high -performance vitamins
At the top are the primary vitamins and minerals that the body needs if it is trained regularly, but there are also several vitamins that you should prioritize, including:
- B-1 vitamins to B-3 Play a central role in the conversion of food into energy in the body.*
- B-6 and B-12 vitamins Help the body make red blood cells and promote the proper nerve function.*
- Biotin Plays a key role in metabolism as well as supporting healthy skin and hair.*
- Folate (folic acid) is essential for DNA production.*
*These statements have not been evaluated by the food and drug administration. This product does not intend to diagnose, treat, cure or prevent any disease.
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