Multivitamins for Athletes
Vitamins are micro nutrients that are essential to proper body function. They are involved at low concentrations in many vital processes. 
Overview of vitamins
Vitamins play a major role in the
energy metabolism, the muscle and brain functions, and in preventing certain
diseases. Deficiencies of vitamins can occur in various situations:
- Dietary imbalances
- Physical activities
- Winter season
- Excess use of coffee, tea, alcohol, tobacco, etc.
Fat-soluble vitamins
These vitamins bind to the lipids
eaten and are absorbed together with the fatty acids. They are stored in fatty
tissues, so that they stay in the body for several days, or even several
months.
Water-soluble vitamins
These vitamins are soluble in water,
they are not stored for a prolonged time and are excreted in the urine when in
excess. The B family vitamins is involved in the transformation of carbohydrates,
proteins and fatty acids into the energy necessary for muscle function.
Vitamin intake
Vitamins K and D, the human body is
not able to produce. Providing vitamins through diet is therefore critical to
smooth body function. The needs in vitamins depend on several criteria: the
gender, the age, the physical activity, the physiological status. Certain
physiological conditions may require additional vitamin intake: athletes,
teenagers, elderly people, pregnant or breastfeeding women, or after a disease,
an surgery or an accident.
B Vitamin group
Vitamin
B1 (Thiamine)
B1 helps break down carbohydrates and
proteins for energy.
Where to find: Whole and enriched
grains and fortified cereals.
Vitamin
B2 (Riboflavin)
B2 is involved in release of energy in
the electron transport chain, the citric acid cycle, as well as the catabolism
of fatty acids.
Where to find: Almonds, milk, yogurt,
wheat germ, fortified breads and cereals.
Vitamin
B3 (Niacin)
B3 supports both anaerobic and aerobic
performance. Too much or too little B3 can shift your body's use of energy from
fat to carbohydrates or vice versa; this might affect performance.
Where to find: Meat, fish, poultry, peanuts, peanut butter and enriched grain products.
Where to find: Meat, fish, poultry, peanuts, peanut butter and enriched grain products.
Vitamin
B5 (Pantothenic)
B5 vitamin is needed for the breakdown
of fats, proteins and carbohydrates into usable energy.
Where to find: Poultry, seafood, nuts, seeds, avocados and whole grains.
Where to find: Poultry, seafood, nuts, seeds, avocados and whole grains.
Vitamin
B6
Vitamin B6 is involved in over 100
metabolic reactions in your body, including the production of energy and
hemoglobin, a protein in red blood cells.
Where to find: Meat, fish, poultry,
eggs, beans whole grains, seeds and oysters.
Vitamin
B7 (Biotin)
B7 involved in the metabolism of
energy, amino acids and cholestero.
Where to find: Nuts, eggs, soybeans
and fish.
Vitamin
B9 (Folic acid)
B9 is important for cell production,
heart health and protection against birth defects. Female athletes of
childbearing age should include B9 in their diet every day.
Where to find: Enriched grains, dark leafy
greens, whole-grain breads and cereals and citrus fruits.
Vitamin
B12
B12 is involved in red blood cell
formation, B12 is crucial for getting oxygen to tissues. B12 is only found in
animal products, putting vegan and vegetarian athletes at risk for anemia. Such
groups should try to get as much B12 from food as possible.
Where to find: Seafood, meats, milk
and cheese, eggs and fortified breakfast cereals.
Calcium
Is essential because it prevents
muscle cramps and helps strengthen bones. Most athletes don't meet their need
for daily calcium intake. Lack of calcium can lead to a slew of problems, such
as, osteoporosis and hormone imbalance. The important is to consume a diet
adequate in energy, protein, fat, vitamins, minerals, and fluids to support the
physical demands and replenish the physiologic losses incurred with physical
training.
Where to find: dairy products, seafood, green
vegetables, mineral water, dried fruits and legumes.
Vitamin C
Perhaps the most famous antioxidant,
vitamin C offers a wide variety of health benefits, including protecting from
infection and damage to body cells, helping produce collagen (the connective
tissue that holds bones and muscles together), protecting your body from
bruising by keeping capillary walls and blood vessels firm, and helping in the
absorption of iron and folate.
Where to find: citrus fruits (oranges,
grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli
and potatoes.
Vitamin D
Is involved in so many physiological
functions and maintains our health in so many different ways that, once you
start to count its benefits. First, it helps us absorb calcium – which, in
turn, affects bone development and growth, nerve signaling, immune function,
blood pressure, and even muscle strength and mass, especially as we get older. Vitamin
D may also play a role in decreasing our risk for certain types of cancer, as
well as diabetes, rheumatoid arthritis, and multiple sclerosis. It can even
help us lose or maintain weight.
Where to find: Fortified milk and
cereals, cod-liver oil, seafood and eggs.
Vitamin E
Is important because it is an
antioxidant and may help to prevent some of the oxidative damage that may occur
from exercise. This oxidative damage, caused by free radicals, may interfere
with the cells’ ability to function normally and is believed to play a role in
many different health conditions, including the aging process, cancer, and
heart disease. Vitamin E promotes a healthy immune system and may help to
prevent the dip in immune function that may occur right after exercise. Vitamin
E may also help to ease muscle cramps.
Where to find: sunflower seeds, almonds, wheat germ, hazelnuts,
soy milk, peanut butter, corn oil, cooked spinach, turnip greens.
Iron
Is essential to the synthesis of
haemoglobin, a blood component that transports oxygen. Iron is also involved in
the production of myoglobin that transports the oxygen to the muscle. One of
the problems of iron metabolism is its low absorption. The major part of the
body iron (70%) is in the form of heme iron (associated with red blood cells).
It is better absorbed than iron of vegetable origin, called "non-heme
iron". This is why meats are the best sources of iron.
Where to find: blood sausages, pork,
poultry and lamb livers, kidneys, dried meat, mussels, oysters, beef.
Magnesium
Our body contains 25 mg of magnesium
on average, mainly in the bones and the muscles, but also in the nerves and
various organs. Magnesium has many functions, some of which are vital to sport
performances, including muscular contraction and the transmission of nerve
impulses. Magnesium is also involved in the production of energy from
carbohydrates and lipids. Magnesium is excreted in the urine every day. Stress
or intense exercise are another source of elimination.
Where to find: seafood, legumes, whole
meal bread, certain vegetables ,cocoa, nuts, dried fruits.
Potassium
Is involved in many essential
functions, transmission of nerve impulses, muscle contraction, carbohydrate
metabolism, protein synthesis and acid-base balance. It regulates water
exchanges through the cell walls and has a hypotensive action on blood
pressure.
Where to find: Potassium is mainly
found in legumes, tubers, vegetables, bananas and chocolate.
Sodium
Provides an essential benefit for endurance
performance. During workout, the fluid and electrolyte balance can be affected
due to water and sodium losses through sweat. Sweating can be substantial when
you exercise in warm conditions, and the sodium loss is then increased. Sodium
intake helps compensate exercise-related losses. Moreover, hydration requires
the combined intake of water and sodium (sodium helps "retain"
water). Sodium in sports drinks promote the absorption of water and
carbohydrates.
Where to find: table salt, salted ready products,
deli products, cheeses and seafood products.
Zinc
Is involved in protein synthesis,
energy production, cell growth, certain antioxidant enzymes.
Where to find: oysters, cheese, bee.
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