Serene Eats
Related Articles
The human body needs several nutrients to maintain healthy vital functions throughout our routine, as they function as fuel for the cellular activity of the systems in our organism.
The recommended daily amount and variety of nutrients ingested varies according to each person’s profile and body type.
In this context, it is important to highlight the main vitamins for those who exercise, since these individuals may have greater demands for specific substances to provide more energy and optimize their results.
With this in mind, we have put together a list of the 5 most important vitamins for athletes. Finally, we have put together recommendations on the ideal way to eat before, during and after exercise. Keep reading!
How important are vitamins for those who exercise?
Each vitamin performs one or more functions for the human body, acting in metabolism, tissue formation, recovery of important cellular structures or even serving to produce energy.
Amateur and professional athletes, consequently, need to be careful to offer their bodies with all the important vitamins to ensure they’re geared up to exercise sports activities sports, make sure expected results and also to avoid accidents.
It is also crucial to be aware about a weight loss plan with many regulations, some thing very not unusual for individuals who need to shed pounds. Drastically reducing your calorie consumption can impact your potential to ingest different very important nutrients, in particular in this situation in which you exercise bodily interest.
Many humans may additionally consider that handiest proteins are crucial for achieving overall performance gains and muscle groups, but the reality is that we want an awful lot extra than that. Specific nutrients have demonstrated advantages and are essential for an entire weight-reduction plan.
Top 5 vitamins for athletes and those who practice physical activities
Whether through food or by taking multivitamin supplements, we have important vitamins for those who exercise, which can not only help you achieve your goals, but also ensure the recovery of bone tissue, muscles, tendons and other important cellular structures.
Check out the top 5 vitamins for people who practice physical activities, ideal for those who want a more active and healthy life.
Vitamin A
Also known as retinol, vitamin A has antioxidant action, strengthens immunity and is essential for cell renewal, contributing to the formation of collagen and combating the aging of the skin, retina and other structures, such as bones and nerves.
Therefore, the intake of vitamin A by athletes is important to prevent injuries and provide important nutrients for tissue maintenance.
Among the main food sources of vitamin A, we have beef liver, cheese, eggs, sweet potatoes, mango, papaya, carrots, broccoli and spinach.
Vitamin E
Another antioxidant of great importance for athletes is vitamin E, especially when practicing aerobic activities, such as running and cycling. During these activities, damage due to cellular oxidation is more frequent, but vitamin E is able to soften its impact.
This protects muscle tissue and allows for the maintenance of mass. Sources of vitamin E include sunflower seeds, peanuts, walnuts, almonds, beef liver, egg yolk, wheat germ and olive oil.
Vitamin C
One of the most famous vitamins for people who practice physical sports is ascorbic acid, popularly known as diet C.
As it acts mainly to generate electricity and bring carnitine, it performs an important function in muscle formation, tissue regeneration and offering power to keep exercise intensity.
Food assets of diet C include oranges, broccoli, cabbage, peppers, cashews, guava, papaya, acerola, kiwi, strawberries, pineapple and parsley
Vitamin H
Also called vitamin B7, belonging to the B complex, or biotin, vitamin H is essential for keeping metabolism active in the production of proteins and providing more energy for the body’s cells.
It also acts as a cholesterol control mechanism and helps maintain a healthy nervous system, factors that make it a prominent part of the diet of those who practice physical activities.
It is important to consume chestnuts, whole grains, boiled eggs and hazelnuts to obtain good levels of vitamin H through your diet. Furthermore, it is essential to eat a lot of fiber and drink plenty of water, considering that the production of biotin is favored by these habits.
Arginine
Arginine is primarily liable for the synthesis of nitric oxide in the frame and is a semi-essential amino acid. It is related to cardiovascular health and healthful improvement.
Its potential for those who exercise physical interest includes controlling fat tiers and promoting the maintenance of lean mass, similarly to assisting the metabolism correctly absorb the proteins critical for its functioning. Arginine may be observed in cheeses, yogurts, chestnuts, walnuts and comparable foods.
Dietary recommendations before, during and after physical exercise
The time at which we ingest vitamins also influences their absorption and utilization. That is why it’s so critical to combine physical activity with dietary monitoring.
In addition to making plans your food regimen all through your ordinary, this care also allows you to identify the best way to acquire vitamins and other vitamins whilst consuming before, at some stage in and after workout.
Check out some tips for eating correctly at all times!
Before exercising
The dreams of pre-workout food generally lie somewhere among stabilizing blood sugar and growing glycogen tiers in the frame, especially in the liver and muscle groups. Therefore, it’s far endorsed to devour masses of carbohydrates, together with a medium quantity of protein and little fats.
During physical hobby
Exercise will burn glycogen reserves, so it is a good idea to replenish carbohydrates in the course of activities that final more than 60 mins. This way, persistence and athletic overall performance are maintained, preventing fatigue.
