Content
- 1 Why an athlete needs vitamins
- 2 Types of vitamins for sports
- 3 What vitamins are better for athletes
- 4 The benefits and harms of sports vitamins
- 5 Rating of the best sports vitamins
- 6 Daily intake of vitamins for an athlete
- 7 How to take sports vitamins
- 8 Precautions
- 9 Contraindications and side effects
- 10 Conclusion
- 11 Reviews of sports vitamins
Athletes belong to the category of people who carefully monitor their health. They need it to maintain physical shape and create a powerful muscle corset. To do this, you need to eat a lot of protein. But in order not to harm health and get 2 times more benefits, it is recommended to simultaneously take special vitamins for athletes.
Why an athlete needs vitamins
Trace elements are needed by any body, especially for people who regularly play sports. Although measured in milligrams, it is necessary to support health, tissue growth and accelerate recovery.
Vitamins are of two types: fat-soluble and water-soluble. Useful substances can be obtained from food of plant and animal origin. Our body cannot reproduce minerals and vitamins on its own. Therefore, it is necessary to consume different types of food. If the diet is complete, but the person will receive a daily dose of nutrients.
But if a person regularly goes in for sports, he needs 2 times more trace elements. They are involved in energy production and are responsible for the contraction of muscle tissue. Many people know that if cramps and pains occur in the area of ligaments and joints, this signals a deficiency of certain substances.
The amount of vitamins in an athlete's diet and performance are directly related. Excess and deficiency of micronutrients adversely affect performance. When the optimal level of minerals is reached, the body begins to recover and function at full strength.
Scientists believe that every sport requires the body to get certain vitamins. So that the muscles do not experience a shortage, they are saturated with protein. But if the concentration of nutrients turns out to be higher, then sports performance, on the contrary, will worsen.
Types of vitamins for sports
Vitamins are needed for those who play sports. To ensure that the body is always in good shape, can receive energy and quickly recover, it is recommended to take specially designed complexes.
They should include the following trace elements:
- Retinol... It has a good effect on the production of male hormones. Improves cell growth, is responsible for gaining muscle mass. Prevents the development of malignant tumors.
- Vitamin C... An essential vitamin for athletes. Responsible for the supply of oxygen to internal organs and tissues. Normalizes the process of glucose absorption and glycogen deposition. Takes part in the synthesis of steroid hormones.
- Thiamine... Stimulates carbohydrate metabolism, helps to restore strength.
- Riboflavin... Strengthens the nervous system, converts fats and carbohydrates into energy, renews the growth of cell tissues. Favorably affects immunity.
- A nicotinic acid... Expands blood vessels, improves memory and coordination. Takes part in exchange processes.
- Pyridoxine... Responsible for the metabolism of amino acids. Lowers cholesterol levels. Synthesizes protein.
- Vitamin B12... Saturates muscles with oxygen. Synthesizes amino acids.
- Vitamin D3... With a normal amount of cholecalciferol, calcium and phosphorus are better absorbed. Increases the body's resistance. Strengthens bones.
- Alpha-tocopherol... Helps the body to endure physical and emotional stress more easily. Responsible for the intensive growth of muscle tissue.
- Biotin... Normalizes the functionality of the intestinal tract, burns fats. Synthesizes proteins and glucose, produces energy.
In addition, sports vitamin complexes for athletes should include:
- Iron... Normalizes blood condition. Prevents the development of anemia.
- Zinc... Produces insulin, strengthens the immune system.
- Copper... Participates in the formation of red blood cells. Helps the gland to be absorbed better.
- Manganese... Normalizes the metabolism of fatty acids.
- Chromium... Takes part in insulin metabolism.
- Iodine... Responsible for the thyroid gland. Strengthens the immune system, helping it to fight against pathogenic flora.
- Calcium... Strengthens bones. Affects skin coagulation. Prevents the appearance of muscle cramps.
Each trace element performs its specific function. And in the aggregate, it is possible to improve the functioning of the whole organism.
What vitamins are better for athletes
Vitamins for professional athletes must be chosen carefully, based on some recommendations:
- It is better to give preference to those dietary supplements in which the dosage of trace elements does not exceed the daily norm.
- It is necessary to purchase complexes that indicate that they are intended for athletes. Conventional pharmaceutical products are not suitable for people who regularly load muscles.
- Before buying, you should look at the expiration date. If he came out, then such dietary supplements will do more harm than good.
- Not all vitamins are natural. Most often, they contain plant and synthetic components, which are not always useful.
- Give preference to better known brands.
- In order for athletes to better absorb vitamins and minerals, it is recommended to drink them with meals.
The benefits and harms of sports vitamins
Trace elements are needed by everyone. They support the body's work, speed up the recovery process and relieve unpleasant symptoms. Undoubtedly, they are useful, but only when their number is normal.
Incorrect and frequent intake of dietary supplements can cause irreparable harm. Sellers instill the idea that vitamins are essential for sports activities. But no one takes into account the fact that in such preparations the dosage of nutrients is several times higher. It seems to athletes that without nutritional supplements they will not be able to gain muscle mass, be active and healthy. But, in order to achieve success, trace elements must be supplied to the body normally.
A high dosage of vitamins and minerals leads to suppression of the immune system. The body stops producing useful substances on its own. Because of this, he cannot fight the pathogenic flora.
Rating of the best sports vitamins
There are the best vitamins for athletes. Pharmaceutical companies offer a wide range of drugs. But which one is right depends on the individual characteristics of the organism and preferences.
Vitrum Energy
They are considered the best vitamins for sports that are produced by an American company.The preparation contains more than 30 active ingredients. It increases the body's endurance during heavy physical exertion, saturates the tissues with oxygen. Promotes an increase in the energy potential of cells.
Ortho Taurin Ergo
The drug is available in capsules. Manufacturer - Russia. Promotes an increase in muscle mass, increases the body's endurance. Normalizes indicators and the work of internal organs. Helps with physical and mental stress.
Gerimax Energy
Vitamins for sports, which include catechins, panaxosides, a number of vitamins and minerals. A complex of vitamins for athletes has a mild tonic and tonic effect. Release form - tablets.
Improves sleep and memory. Increases the body's resistance to stress. Removes toxins and free radicals. Reduces the risk of developing cancer.
Opti Man
These are the best vitamins for the recovery of the body, which are shown to athletes. Manufacturer - USA. The composition contains more than 70 active ingredients.
Improves the functioning of the endocrine system. Relieve signs of fatigue. Supports cognitive function.
Muskl Tech Platinum Multivitamin
The dietary supplement is available in capsules. Contains retinol, ascorbic acid, cholecalciferol, alpha-tocopherol, thiamine, riboflavin, niacin, vitamin B6, folic acid, biotin, calcium, magnesium, zinc, copper, molybdenum, potassium. In addition to vitamins and minerals, the complex consists of glycine, lipoic acid, L-methionine, boron citrate, choline, amylase.
Protects the body from the effects of adverse factors, improves tone, helps to survive heavy physical and emotional stress.
Daily intake of vitamins for an athlete
In order for the body to receive a sufficient amount of nutrients, it is necessary to adhere to a certain daily dose.
Vitamins for athletes should contain:
- retinol - 3 mg;
- ascorbic acid - 60 mg;
- B1 - 2 mg;
- B2 - 2 mg;
- B3 - 50 mg;
- B6 - 20 mg;
- B12 - 12 mcg;
- D - 25 mcg;
- E - 100 mg;
- H - 500 mcg.
Also, the body should receive minerals - calcium, magnesium, potassium, choline, phosphorus.
How to take sports vitamins
The intake of vitamin and mineral complexes depends on the form of release. If the drug is presented in capsules, then it is enough to take 1 pc. a day in the morning.
Vitamins in powder for athletes belong to the group of nutritional supplements. They resemble dry filtered milk whey. They replace the daily protein requirement. Take them immediately before training with plenty of water.
Intramuscular vitamins for athletes are put before serious physical activity. This method of application allows you to quickly saturate the body with useful substances and accelerate the recovery process. Most often, fat-soluble vitamins are injected into injections. The course should not exceed 10 days, as the body quickly accumulates the required dose of trace elements.
Precautions
Continuous supplementation is not recommended. It is necessary to take a break for 2-3 months every 30 days of admission. The number of courses per year should not exceed 4 times.
Supplements should be taken in the morning.In terms of protein, the supplement can be consumed immediately prior to training.
During prevention, it is necessary to monitor the state of the body. If an athlete gets worse, it is possible that he has an overdose. And this phenomenon is much more dangerous than deficit.
When exercising, you need to pay attention to the diet, which should be rich in vitamins and minerals.
Contraindications and side effects
The only contraindication is individual intolerance to active and auxiliary substances.
The athlete may experience side effects while taking it. This process is accompanied by:
- indigestion - constipation or diarrhea;
- deterioration in general health;
- fatigue, lethargy and apathy;
- sleep disturbance;
- dizziness and headaches;
- nausea.
If side reactions appear, the use of vitamin complexes should be abandoned.
Conclusion
Essential vitamins for athletes are found in food. Therefore, you should think about your diet. It should be rich in vegetables, fruits, herbs and meats. Supplementation is only needed if the recovery process takes a long time and the person feels tired.
