Athlete’s bodies take most of the stress due to the strenuous physical demands of the game. This is why they have significant nutritional needs and restrictive diets as well. Can vitamins for athletes provide these nutrients? Yes, vitamin supplements may help fulfil performance goals especially if you are an athlete.
It does not matter if you are an endurance athlete, a professional runner or a cycler all you need is the vitamins either from the supplements or from the foods. Here are the varieties of vitamins that can beat fatigue in athletes and help them perform better. Read on!
Find the best sports supplements here.
Vitamins
You need to know what it is. So basically, it is a micronutrient that is a health necessity for the performance and working metabolism of the human body. Mostly, if your plate is full of every portion, a balanced diet can give you all of the needed vitamins. However, if we talk about vitamins for athletes, the case might be different. This is due to additional energy requirements from being active throughout the day.
For some athletes, vitamins can fill those extra energy demands. But you must be careful before taking any specific vitamin into your body.
Learn the role of proteins in sports nutrition!
Types
| Fat-Soluble Vitamins
| Water-Soluble Vitamins |
| Absorb with dietary fats | Absorb in blood |
| Stored in the liver and fatty tissues | Not stored |
| Not readily excreted | Easily excreted |
| Accumulation in the body | No accumulation |
| Higher toxicity | Lower toxicity |
| Source: fatty foods and oils | Source: fruits, vegetables, and grains |
| E.g. A, D, E, and K | E.g. vitamin C and all B vitamins (such as B1, B2, B3, B6, B12, folic acid, and biotin). |
What Vitamins Do For Athletes?
Some athletes have to take vitamin supplements for additional body function. And these vitamin supplements may help athletes and active people who have other nutritional deficiencies due to which they cannot absorb a sufficient amount of nutrients.
Also, athletes have to build strong stamina for performance goals and vitamins can help in that. But it’s good to have an opinion on the safe use of vitamins for athletes. Your doctor can give you advice on whether a particular vitamin can help your body or not.
Learn more about the best health supplements!
Do Vitamins Affect Athletic Performance?
Usually, the high activity level of athletes increases the need for vitamins in the body. Therefore vitamin supplementation is good.
Athletes care for their performance and are always on the way to improve it. Yes, vitamins can help in increasing performance efficiency by providing extra energy and can reduce the tiredness that comes naturally with physical work.
Moreover, as an athlete, your muscles are constantly damaged and vitamins can help protect them. Basically, it is involved in the repair process. Vitamins support healthy bones so that an active body can take on a load of training.
Related Article: 7 Pro Athlete Sleep Hacks For Peak Performance!
Good Vitamins for Athletes
So which vitamin is good? One cannot simply say that this specific vitamin can help an athlete. It is the best idea to care for your sport level and body needs before taking vitamins. Only a sports dietician can tell the type of vitamins and nutrients for an athletic body to focus on.
The good news is that the Academy of Nutrition and Dietetics suggests a few vitamins for athletes.
Vitamin D
What does vitamin D do? Well, it increases the calcium production in the body to strengthen the bone structure, muscle fibres and teeth. If there is a lack of vitamin D, your body will suffer from anemia and can have weaker bones which can fracture easily.
Other than sun, it comes in food as well such as eggs, cheese, fish and milk products. Vitamin D deficiency is a common concern for people who work indoors or live in an environment where the sun rarely appears. And for athletes, this vitamin is more needed to maintain the bone structure in good health.
Vitamin B
This vitamin is not single instead it has a whole group. These group members are:
- thiamin (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folate (B9)
- cobalamin (B12)
Vitamin B and family work for the metabolism. The basic energy needs of the body and the conversion of carbs into energy are all functions of B vitamins. Some foods also have this group. People with diet complications may benefit from this supplementation.
Let’s take vitamin B12 for instance, it comes in meaty foods. So it’s a treat for non-vegetarians to enjoy vitamin B in delicious foods without caring for supplements or capsules. But vegan and vegetarian athletes can take its supplements.
Buy a sports recovery bundle that has vitamin B!
Vitamin C
C vitamin may not directly influence athletic performance but it is necessary for other physiological actions that control the body’s efficiency. It does not mean that a high dosage of vitamin C is good for athletes. However, it is an antioxidant that reduces the stress and effect of free radicals produced during exercise.
Also, it supports collagen production which is good for firm joints and nearby connective tissues. With these benefits, athletes can take vitamin C too.
Buy magnesium lemonade as a vitamin C source!
Vitamin E
It is an antioxidant and can repair torn muscles and tissues. Therefore, vitamin E supplements are good for cellular growth. Your body needs it to build new cells and sustain muscular recovery and functions.
Some research studies say that it can help athletes quickly recover after a tough exercise. Vitamin E is present naturally in food sources like nuts, vegetables, seeds and different fruits.
Vitamin A
It is easily available and has lots of positivity on the body. Top health benefits may be for the eye, bones and immunity. Its deficiency can appear as night blindness and other skin issues. The sources are eggs, fish and vegetables (green, orange or yellow). Even snacks contain vitamin A including nutritional bars and juices.
In supplements, vitamin A appears as capsules, pills or powder.
Vitamin K
The major role of this vitamin is the increased production of platelets. Thus, more platelets mean good blood clotting. And in case of injuries for athletes, vitamin K helps prevent excessive blood loss and bleeding.
For athletes, it can protect them from harm caused by competition and extensive training schedules. Leafy greens are the sole source of vitamin K.
How Can You Know The Signs Of Vitamin Deficiency As Athletes?
The deficiency of vitamins speaks clearly. You just need to notice them. Take action only if you see such signs:
- Fatigues
- Hair loss
- Tiredness
- Weak nail
- Scaly skin
- Brittle hair
- Convulsions
- Wobbly legs
- Mouth ulcers
- Lack of concentration
List of Foods That Have Vitamins for Athletes
- Tea
- Kale
- Pork
- Eggs
- Lentils
- Carrots
- Spinach
- Salmon
- Chicken
- Almond
- Oranges
- Bell Peppers
- Leafy greens
- Sweet Potatoes
- Fortified cereal
- Nuts and Seeds
- Sunflower Seeds
Are Vitamin Supplements Necessary For Sporting?
No, supplements are not mandatory for any sports. And you don’t have to take vitamin supplements when you are having it well enough from the foods. However, if you cannot eat some foods and don’t have an option, then supplements are your friend.
Related Article: 5 Must-Have Basketball Supplements!
Are There Some Risks Of Vitamin Overconsumption In the Athletic Body?
Yes, like any other thing, vitamin overdose can be dangerous. It can affect athletes badly rather than helping them. This condition is vitamin toxicity and the issues can be as different as vitamin types. Some risks can be:
- nausea
- diarrhea
- vomiting
- constipation
- stomach pain
FAQs
Can athletes get more nutrition from vitamins?
Why not? If the body is not getting nutrients from other minerals, proteins and carbohydrates then athletes can have more vitamins and supplements to fulfill the sports nutrition.
Are multivitamins good for athletes?
Yes, multivitamins combine the nutrients and good portions from all vitamins. Its supplementations can help athletes to prolong their training sessions.
Which is the best multivitamin for sportsmen?
It is not specific, the best multivitamin selection is up to your body and performance. Check your diet plan; learn which vitamin is missing and what is suitable for you.
Ending Remarks
Vitamins for athletes are the best. Even though your goal is not performance, you still have to take vitamins to be in good shape and get healthy. For most people, whether normal or active, a diet has enough vitamins.
However, athletes need to have more vitamins so it is good to use supplements along with the food sources. Especially vitamins supplements A, B, C, D, E and K can help athletes in fulfilling the extra nutrition level.
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