Strenuous physical activity requires proper dietary intake. The stress is even greater during training, and your body is forced to use its reserves to cope with the excess energy consumed. As a result, your body needs energy-rich foods that not only reduce fatigue but also optimize your performance and boost your immune system.
Although all vitamins are essential, be sure to supplement your intake of vitamins C, D, B1, B3, B5, B6, B9, and B12.
Vitamin C is necessary for strenuous exerciseOne of the vitamins。It plays a variety of roles in the body. In addition to this, she:
Boosts vitality and fights fatigue;
Prevent infection by stimulating natural defenses;
Protects muscle cells from free radicals that cause oxidative stress.
However, this organic molecule is more easily eliminated through urine and sweat. As a result, sports enthusiasts are very physically active, and their stocks are quickly depleted. As a result, they have a greater need for vitamin C.
This organic substance is mainly found in citrus fruits, fresh fruits, spinach, broccoli, beets, and peppers.
It's one of a kindVitamins that are important for enduranceIt essentially contributes to bone strength. It works by fixing calcium to the bones, making them more resistant. This organic substance also helps prevent muscle weakness and regulate the heart rate. During the winter months, the risk of injury increases due to the lack of UV rays and the cold. Therefore, you must be especially vigilant.
This organic substance is produced by the human body under the action of ultraviolet light. Therefore, it is recommended to spend 15 to 20 minutes in the sun every day to store vitamin D. To supplement your daily intake, you can eat nuts such as walnuts and almonds. Because you can eat fatty fish, such as salmon and sardines, as well as vegetable oils.
In addition to being good for morale, B vitamins are also involved in the energy production process during training. They also help fight fatigue.
Vitamin B1 actively promotes carbohydrate metabolism, converting ingested sugar into energy. Therefore, it is an essential sports vitamin, and a deficiency of it can lead to nervous system disorders and reduce heart function. When your body expends energy during physical activity, it helps eliminate excess lactic acid.
Vitamin B3 is also involved in the breakdown of carbohydrates. It also boosts blood circulation and helps prevent high cholesterol. Vitamins B5 and B6 are essential for energy production.
Vitamins B9 and B12 aid in the synthesis of red blood cells and proteins as well as tissue turnover. They play a vital role in the oxygenation of cells during physical activity. It is also an essential vitamin in bodybuilding. Therefore, it is advisable to consume enough protein to produce protein, which helps in increasing muscle mass.
B vitamins are mainly found in meat, cereals, eggs, fish, and green vegetables. Vitamin B12 is especially found in products of animal origin. Therefore, if you are a vegetarian or vegetarian, it is important to take proper dietary supplements.
Vitamins are indeed essential for the proper functioning of the human body, especially for sports fans, vitamins play a very important role. When your body is under stress, you must compensate for its increased needs by consuming more vitamins. These organic molecules are still key to replenishing energy.
Note that a deficiency of certain vitamins can cause fatigue and weaken bones and muscles. This can also lead to a decrease in motivation or morale.
But be careful not to overdo it, it can be harmful to your health. It's not the amount of vitamins in your body that boosts your performance. A good dose will only help you stay in good shape. For this, a healthy and balanced diet is enough, and of course do not forget to add a small amount of vitamins to energy products before and after physical exercise.