Vitamins are necessary nutrients for your body to function correctly and stay healthy. The majority of vitamins are found in the foods we eat. Vitamins provide nutrients that assist your body in performing critical processes such as,
Skin, bone, and muscle production
Improving the immune system’s performance
Cells, tissues, and organs are maintained and repaired.
Food to energy conversion
Vitamins come in a variety of forms, with the majority of them serving numerous purposes. Vitamin B9, B12, C, D, and K are some of the more well-known varieties.
A vitamin’s solubility dictates how it functions in the body; it can either be fat-soluble or water-soluble. Vitamins that are fat-soluble are soluble in lipids (fats). They are absorbed in fat globules that move to the general bloodstream via the small intestine’s lymphatic system. Once within the body, they are normally stored in the liver and fatty tissues for future use. Fat-soluble vitamins are A,D,E,&K.
Water-soluble vitamins are not stored in the body, so the body requires a constant supply of them to obtain the nutrients it requires. The excess nutrients are excreted from the body after they have been absorbed. Water-soluble vitamins are Vitamin C, Vitamin B1 / B2 / B3 / B6 / B12, Pantothenic Acid, and Folic Acid (Also known as B9).
Athletes are frequently perplexed about how vitamins and minerals operate, believing that they offer energy. Micronutrients cannot increase energy storage since they do not contain calories. They are, nonetheless, essential for converting food into energy via metabolic processes. Many B vitamins, for example, contribute in the release of energy from carbs.
Micronutrients also play vital roles in the creation of oxygen-carrying proteins, bone health maintenance, immune system function, and fluid homeostasis. They also aid in the synthesis and repair of new muscle tissue, as well as the protection against oxidative stress.
Athletes have greater micronutrient demands than non-athletes because they have higher rates of energy metabolism and require their bodies to perform at high levels. Furthermore, exercise strains the metabolic pathways that use vitamins and minerals, which may result in biochemical changes that raise micronutrient requirements. Exercise on a regular basis may also hasten the turnover and loss of vitamins and minerals from the body.
But how much and which vitamins and minerals do sportsmen require?
Although some research shows that athletes’ high activity levels may raise their vitamin and mineral demands, there are currently no formal standards for micronutrient recommendations particular to athletes, therefore tailored counsel is required. Here’s a rundown of several essential nutrients and their food sources to help you stay on top of your game,
Production of Energy
In metabolism, a number of vitamins are required. These vitamins aid in the breakdown of larger substances, such as carbs and fatty acids, into smaller units that the body may utilize to convert food into fuel.
Thiamin is required for various metabolic processes, including glucose and branched-chain amino acid degradation. Whole or fortified grain products, pork, and black beans are all good sources.
Too little or too much niacin can cause unpleasant and perhaps serious side effects such as diarrhoea, dementia, rashes, and liver damage. Prioritize food sources above supplements. Poultry, peanuts, fish, brown rice, and fortified grains are also good sources.
Vitamin B6 is crucial for food digestion since it is involved in almost 100 metabolic processes. Poultry, pistachios, chickpeas, lentils, pork, bananas, and tuna are all good sources.
The following vitamins and minerals are frequently used to improve performance or to compensate for dietary deficiencies on a limited diet. Concentrate initially on dietary sources, as large dosages of certain supplements can cause constipation, bone damage, and kidney stones.
Vegan and vegetarian athletes are at risk of deficiency since vitamin B12 is naturally present in animal products. Fortified foods containing vitamin B12 include breakfast cereals, nutritional yeast, and plant-based meat replacements. Read the food label carefully because not all of these items are fortified. Taking a B12 supplement may also be necessary, but see your doctor first. Seafood, meats, milk and cheese, eggs, and fortified breakfast cereals are all good sources.
Iron is required for oxygen delivery in the blood throughout the body. Inadequate iron levels in the body can induce tiredness and impair physical performance. Iron loss or reduced absorption may occur as a result of exercise. Oysters, turkey breast, fortified morning cereals, meat, beans, and spinach are also good sources.
Vitamin A is well-known for its role in eyesight, but it may also work as an antioxidant. Excessive doses of supplements, on the other hand, might have harmful consequences, so consult with a health care practitioner before using. Sweet potato, carrot, pumpkin, collard greens, spinach, and several types of cheese are also good sources.
Running, leaping, and acrobatics are all examples of high-intensity physical exercise that puts strain on bones and joints. Vitamin D and calcium are two examples of vitamins and minerals that enhance bone health.
Vitamin D may be absorbed by sun exposure; however, the season, time of day, cloud cover, as well as an individual’s geographic location and skin colour, can all impact how well vitamin D is absorbed through UV radiation. Fortified milk and soymilk, cod liver oil, fatty salmon, and mushrooms treated to UV radiation are also good sources.
Calcium is essential for neuron function and hormone release, in addition to bone health. Milk, cheese, fortified 100% fruit juices and soymilk, and collard greens are all good sources.
Sodium and chloride are two important elements that are commonly found in table salt. They are also often seen in sports beverages. Athletes who sweat four litres or more per day (approximately two pounds) are more likely to suffer from salt deficiency. Weighing oneself before and after training sessions and competitions can assist establish how much fluid you’re losing, but staying hydrated during your activity is ideal. If you are losing a lot of fluids or are physically active for more than 2 hours, especially in the heat, a sports drink with salt and carbohydrate is advised.
Last but not the least, consult a good nutritionist who specializes in sports nutrition for personalized nutrition advice and to determine your vitamin and mineral requirements.
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