Food supplements and vitamins?
How to deal with vitamins?
There are many vital nutrients, which the human body is not able to produce by itself. Therfore we are in the need of a continous intake of so-called essential nutrients. These include certain amino acids, unsaturated fatty acids, as well as most vitamins and minerals. Approximately 80-160 million North Americans and Europeans regularly take vitamin supplements. But what vitamins we really need and how can we put this best?
More power, more vitamins.
Especially athletes have increased nutritional needs. Therefore, many athletes try to influence their health positively by additional revenue from vitamin pills and hence even to tickle a small performance boost from the body.
It is questionable, however, whether you actually by arbitrarily inserting multi-vitamin and mineral complexes has the desired effect or if you just waste your money.
Fact: Micronutrients such as vitamins and trace elements have important functions in the body. Vitamins regulate metabolism, for example, while minerals support the immune system, serve as building blocks for bone or transmit nerve impulses to our muscles. However, one should avoid just as an athlete with “artificial” nutrients taken careful and responsible.
The call for an adequate supply of vitamins for athletes based on the following findings: Vitamins are necessary not only for optimal regulation of energy metabolism, but can also promote the resilience and regeneration.
Under stress, the body is in full swing, which in turn leads to increased fuel consumption and an increased need for vitamins. During exerciseses important minerals are sweated out. Missing important trace elements or vitamins, the motor can easily get to stutter.
A regular intake is therefore essential for our body. We cover our daily energy needs through a natural diet, we usually take enough vitamins to us. A true vitamin deficiency is relatively rare.
In addition, our body can store some vitamins limited. A study by the German Sports University has shown that even the most ambitious athletes who drive up to 15 hours of sport per week, worrying about a balanced diet is no shortage.
Problems arise, however, if you look at unbalanced diet, fails to consider the nutrient density of the food or icorrectly cooked food. By prolonged cooking especially vegetables namely lost a large part of vitamins. Through careful preparation (steaming) up to 50 percent more vitamins in vegetables are retained.
How support my body?
A crucial role in the performance of the human body, therefore, plays the diet. Athletes can only really deliver maximum performance, when your body is supplied with all the essential nutrients. With increasing workload sport so it will be increasingly important to pay attention to a balanced diet. Only with a varied, healthy diet the body is, for example, enough minerals such as calcium and magnesium. To a balanced diet including plenty of fruits, vegetables, salad, a regular intake of milk and fiber from whole grains and meat, fish, eggs, legumes, seeds and nuts. Basically provides a balanced diet the body necessities. Only when, despite a balanced diet is a mineral deficiency occurs, a specific and individual food support makes sense.
What do I need?
Strong bones and powerful muscles form the basis for an athlete. It is therefore important to take enough calcium and magnesium. Especially calcium is contained in most dairy products.
The vitamins of the B group are also of great importance for athletes: Just when one eats high carb, so does the need for vitamin B1 significantly. A lack of B1 supply can affect, for example, the endurance negative. In addition, vitamin B1 is good for the nervous system. Against vitamin B6 plays a crucial role in protein synthesis. This is especially important for athletes.
Anyone who feels tired and worn, may have been a vitamin B12 deficiency.
If in doubt, you should be able to provide a complete blood test in consultion with the doctor and if necessary take a vitamin B 12-Kur appeal. Wherever the cells multiply and grow strong, vitamin B12 has a crucial role. Also increases the vitamin, the mental stress during exercise and improves concentration and regeneration. Vitamin B12 is found in meat and dairy products.
Vitamin C, A and E are essential functions in the immune system.
Vitamin C in combination with zinc, for example, is a good cold prevention, because a vitamin C deficiency increases the susceptibility to infection. Especially citrus fruits get very rich in vitamin C.
About the Author: Veronika Lechl studied business administration and works as a sports journalist and presenter. She is passionate about food, sport and health and started early with ballett. Later her passion for the sport of running brought her as a teenager to athletics. In addition, she started competitive swimming and worked as an instructor for lifeguards. Due to celiac disease, she started to be interested in the food sector. And how to handle especially as an athlete with food intolerances and chronic diseases. She is convinced that there is the perfect sport for every one.