Vitamins play several roles in our body, namely, cellular processes related to energy metabolism, immune system response, defense against oxidative stress (antioxidant), repair and growth of tissues, muscles and bones.
Adequate consumption, whether through food or supplementation, is essential in maintaining various metabolic functions, and its inadequate intake may lead to nutritional deficiencies or even pathologies.
The vitamins can be divided into 2 groups: Water-soluble vitamins (B1, B2, B3, B6, B12, Folic acid, Pantothenic acid, Biotin, Choline and Vitamin C) and fat-soluble vitamins (Vitamins A, D, E and K).
The main vitamin deficiencies in athletes are: vitamin B, vitamin C, vitamin D and vitamin E.
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B-complex vitamins: they are the main players in our metabolism, they are cofactors of the enzymes that allow the digestion and use of carbohydrates for energy production. Foods rich in vitamin B: meat, eggs, milk and dairy products, cereals and some vegetables.
Vitamin C: an important antioxidant in the body and a fundamental constituent of collagen. . Foods rich in vitamin C: kiwi, strawberry, orange, lemon and green leafy vegetables.
Vitamin D: has multiple functions in the body, the most important of which are related to the absorption and use of calcium and phosphorus and muscle function, ensuring, among other functions, bone mineralization and muscle recovery. Foods rich in vitamin D: egg yolk, fatty fish, milk and dairy products and liver.
Vitamin E: powerful antioxidant, decreases the damage caused by free radicals, strengthens the immune system and is responsible for accelerating healing. Foods rich in vitamin E: nuts and vegetable oils, such as olive oil or sunflower and avocado oil.
In addition to these vitamins, an adequate supply of minerals is essential, as athletes also have some deficiencies, namely: calcium, magnesium, potassium, sodium, zinc and iron.
Athletes have increased needs for vitamins and minerals compared to those who don’t practice any sport, because:
- They need to produce more energy for the effort;
- They are subject to greater oxidative stress, weakness in the immune system and premature aging;
- Suffer greater wear and tear on bone, muscle and joint structures.
These important micronutrients (vitamins and minerals) are often overlooked to the detriment of those that actually provide energy (protein, fat and carbohydrates). However, they are essential. Since they do not contain calories, they cannot serve as fuel for training, but they can transform food into energy through metabolism.
When our daily diet is 5-6 varied meals with different food groups, we are able to meet the recommendations of macro and micronutrients, such as vitamins. Supplementation thus becomes useful for those who have difficulties in eating the necessary foods within their normal diet.
Rocksprint's Vitamin Daily Complex is a health and wellness pack. Gather all the vitamins and minerals you need to keep track of your goals.
Its main benefits are:
- Improves energy levels;
- Intensifies muscle activity;
- Decreases tiredness and fatigue;
- Protects the immune system;
- Promotion of health and well-being in general.
Did you have doubts if this is the right supplement for you? Schedule your freeonline counseling now with one of our Sports Nutrition specialists, on the exclusive Rocksprint Counseling Service.
By Adriana Martins, Nutritionist
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