It is not surprising that athletes have a high demand for energy and nutrition due to their high-performance lifestyle, and to keep up with this, a well-balanced diet is optimal to their wellbeing. Certain vitamins and minerals are essential for energy metabolism, the formation of red blood cells, and to relieve oxidative stress. You can get your hands on vitamins and minerals for your daily dose by looking at chemist 4 u review.
Most of the vitamins can be obtained through common foods such as bananas, chicken and sweet potatoes, but in some cases, dietary supplements are a good idea. If you feel less energetic, then you can see reviews about vitamins and supplements stores to decide the best sellers for you.
Below are all the vitamins and minerals that every athlete should incorporate into their diet.
Vitamin B12 plays a major role in the synthesis of fatty acids and energy production, making it crucial for energy metabolism and athletic performance. A lack of vitamin B12 can lead to weakness, fatigue, and even numbness in extreme cases. Since vitamin B12 is usually found in animal products such as fish, meat, poultry, eggs and milk, it is important for vegan athletes to compensate by either consuming bread, cereals, and other grains that have been fortified with B12 or by taking a daily supplement.
Well known for its role in maintaining good vision, vitamin A is also a potent antioxidant that helps to fight free radicals caused by oxidative stress and has been shown to maintain bone health as well. However, it must be noted that the excess amounts from supplements can have toxic effects, so you should consult health care provider before starting any supplements. Naturally, good sources of vitamin A include sweet potatoes, spinach, pumpkin, carrots and broccoli.
Vitamin D is typically produced in the body upon absorbing sunlight and it plays a role in regulating the absorption of calcium and phosphates, which are both crucial for strong, healthy bones. Vitamin D deficiency can increase athletes’ risk of stress fractures, muscle pain, and weakness. The products containing vitamin D include cheese, egg yolks, canned salmon and mushrooms.
Vitamin B6 is responsible for protein and glucose metabolism in the body and the manufacture of haemoglobin in the red blood cells. Vitamin B6 and other B vitamins are also responsible for the way the body breaks down food substances to use the energy stored in them for cellular health, which is especially important for athletes since they have a very active lifestyle.
B6 and other B vitamins are all water-soluble vitamins, meaning they are excreted through urine and not stored in the body. Foods that contain B vitamins must be consumed daily and good sources of this vitamin are chickpeas, banana, avocado, sweet potato, eggs, tuna and salmon.
Iron is responsible for carrying oxygen through the body as it is one of the key elements of haemoglobin and myoglobin in the red blood cells. An iron deficiency can cause muscle fatigue, weakness, shortness of breath and a general feeling of tiredness which makes it essential for athletes to remain energetic throughout the day.
Iron is lost through sweat, skin, urine, the GI tract, and menstruation, which makes female athletes at a higher risk for iron deficiency and they may need to take iron supplements. Good sources of iron are red meat, lentils, beans, tofu, spinach and pumpkin seeds.
Overall, whether you’re a high-performance athlete or you just like to work out casually, Vitamin B12, vitamin A, vitamin D, vitamin B6 and iron play an irreplaceable role to make your body function healthily.