Vitamins for athletes are a wide range of products aimed at people who, due to high training loads, need additional sources of vitamins and minerals. They are more and more often used by amateur athletes, hoping that vitamin preparations will help them build muscle mass at a faster pace or regenerate after training. Is it right? When is vitamin supplementation needed? Are artificial vitamins easily absorbed by the body?

The term " vitamins for athletes " usually means ready-made complexesvitamins and mineralsin the form of capsules or tablets. The substances they contain are obtained artificially, so their absorbability is much lower than in the case of vitamins provided with food.

Scientists still argue whether such synthetic vitamins provide any benefit to the body at all. The well-known American doctor, Dr. Paul A. Offit claims that most dietary supplements are ineffective, and in some cases can be downright dangerous. To confirm his thesis, he cites the results of analyzes, which show that out of over 51,000 dietary supplements available on the American market, only a few have scientifically proven effectiveness - these are omega-3 acids, calcium, vitamin D and folic acid.

Does this mean that taking synthetic vitamins is fundamentally unnecessary? Are there any situations where it is worth reaching for the drug from the pharmacy?

The importance of vitamins for athletes

Athletes have a greater need for vitamins and minerals than people with a less active lifestyle. This is due to the high rate of biochemical and physiological changes that take place in the body of athletes under the influence of long-term training loads. The effect of these changes is a faster loss of vitamins and minerals and the associated risk of deficiencies. Chronic deficiencies can slow down the regenerative processes in the muscles and cause a general decline in physical and mental performance.

The most important vitamins for athletes are:

  • B vitamins (mainly B1, B2, B6, B12)- the demand for them increases with the amount of energy excreted. They play an essential role in the metabolism of proteins, carbohydrates and fats,ensure the proper functioning of the nervous system and immune system, take part in energy changes in the body;
  • vitamin C- inhibits the action of free radicals released during exercise, is involved in the production of collagen - the main component of connective tissue, improves the absorption of iron from food, helping to effectively distribute oxygen around the body and soothing the effects of fatigue;
  • vitamin A- supports vision, participates in the synthesis of adrenal hormones, which ensures the proper functioning of the muscles, reduces free radicals;
  • vitamin E- reduces hemolysis of red blood cells (their destruction), protects the body against free radicals, accelerates the regeneration of damaged cells, reduces fatigue, soothes contractions. Its deficiency in extreme cases may lead to the loss of muscle fibers.

In addition to vitamins, the athlete's diet must include the right amount of micro and macro elements, such as:

  • sodium and potassium- they determine the proper conduction of nerve impulses to the muscles, take part in the synthesis of proteins and glycogen, accelerate regeneration after training, and help maintain the acid-base balance. They are excreted during exercise along with sweat;
  • magnesium- regulates the conduction of nerve impulses, participates in the processes of ATP synthesis and breakdown, influences the increased synthesis of muscle proteins;
  • calcium- mediates the process of muscle contraction and relaxation, supports the conduction of nerve impulses, improves heart function, increases blood clotting. Calcium deficiency increases the susceptibility of bones to fractures and injuries;
  • iron- is a component of hemoglobin, so it participates in the transport of oxygen, moreover, it plays an important role in energy transformations, ensures the formation and growth of red blood cells. Its deficiency may lead to a reduction in the body's efficiency;
  • zinc- plays an important role in the synthesis of insulin, growth hormone, corticosteroids, and thyroid hormones. Supports the formation and development of tissues, especially muscle tissue, and accelerates wound healing.
This will be useful to you

Recommended doses of vitamins and minerals for athletes

For athletes, the recommended doses of vitamins and minerals are 2 or even 3 times the RDA (Recommended Daily Allowance) for the average person. Below are the average doses for people with high physical activity (3-4 workouts a week), and in brackets the doses for people who train strength and endurance sports more than 4 times a week.

vitamin B1- 2 mg (approx. 6-8 mg)

vitamin B2- 2.8 mg (approx. 5-10 mg)

vitamin B6- 2.6 mg (approx. 4-7 mg)

vitamin B12- 3 mcg (approx. 5-10 mcg)

vitamin C- 90 mg (approx. 300-400 mg)

vitamin A- 700 mcg (approx. 2-4 mcg)

vitamin E- 10 mg (approx. 30-40 mg)

sodium- 625 mg (approx. 4-6 g)

potassium- 2 g (3.5 g)

magnesium- 0.5 g (0.5 g)

calcium- 1.1 g (2-4 g)

iron- 15 mg (20-40 mg)

zinc- 16 mg (16 mg)

When to take vitamins in tablets?

Most doctors are very skeptical about multivitamin preparations, i.e. containing several types of vitamins and minerals in one tablet. Taking into account the lack of convincing studies that would confirm the effectiveness of such supplementation, it can be concluded that people practicing sports in moderate amounts (3 trainings a week)should not use such preparations at all .

Especially if they feel well on a daily basis and physical exertion does not adversely affect their functioning. The exception may be when we feel bad and go to the doctor with specific symptoms (e.g. cramps, muscle tremors, chronic fatigue).

Then the specialist should order appropriate tests and if the results show that we lack a given element, the doctor may order supplementation of a specific vitamin or mineral. However, we should never supplement the deficiencies on our own, reaching for vitamin mixtures for athletes. It may turn out that they have too little of the substances that we lack, and too much of the substances that we have in abundance.

Vitamins in tablets can be reached by athletes who train intensively - that is, performing at least 4-5 strength or endurance training a week. This applies in particular to bodybuilders, runners, cyclists, mountaineers. Such people are often unable to meet their daily requirements for vitamins and minerals based only on the nutrients contained in the food. In addition, their diets are often high in protein, which increases the excretion of certain substances (e.g. calcium) from the body. Therefore, in the case of intensively training athletes, additional vitamin supplementation may be justified.

Still, before reaching for a given preparation, it is worth doing tests for the concentration of substances in the blood that may be lacking. Such research can also be done for a fee, without having to go to get itreferral to a doctor. Then we will be sure what our body needs.

Important

Attention to advertising gimmicks!

In pharmacies and sports stores you can find hundreds of vitamin preparations of various companies. Their producers tempt with attractive packaging, low price, use catchy advertising slogans ("the best product on the market", "best digestibility", "energizes" etc.). You have to realize that these are only marketing measures that do not have any impact on the quality of the product. It is only its composition that determines whether a given specificity is well absorbed and actually affects physical fitness. In most cases, the quality of the composition does not go hand in hand with the price. For example, many stores have sports vitamins that are advertised with the slogan "covers 100% of the RDA." RDA stands forRecommended Dietary Allowances , which is the Recommended Daily Allowance for the average adult. The word "average" is of key importance here - the doses of vitamins and minerals needed by ordinary people who do not practice sport on a daily basis are radically different from those needed by the body of an athlete training 4-5 times a week. The information "covers 100% of the RDA" shows that such a preparation is useless from the athlete's point of view.

What to look for when buying vitamins for athletes?

When buying vitamins for athletes, let's first look at the ingredients. It should contain at least 2-3 times higher doses of vitamins and minerals than those recommended for an average adult. It is also important what substances their molecules are bound to. Avoid elements in an inorganic form that are poorly absorbed - these are carbonates, sulphates, and oxides. Instead, let's choose organic chelates, citrates, and aspartates. For example, magnesium chelate is absorbed twice as well as the more common magnesium carbonate.

It's good if the preparation contains additional nutrients, for example acerola extract, which is a good source of vitamin C, antioxidants (alpha-lipoic acid, coenzyme Q10, grapefruit seed extract), herbs (ginseng, Gingko Biloba, nettle, echinacea), digestive enzymes (lipase, amylase, bromelain, papain), green plants (spirulina, algae, barley, chlorophyll). However, if the addition of one of the substances is exceptionally praised by the manufacturer, it is worth taking a look at where it belongs in the composition. You may find that the price of the product is disproportionately high compared to the amount of the additional ingredient.

CHECK: Whey protein - types, effects, dosage

A varied diet will replace artificial vitamins

None, not eventhe most modern vitamin preparation will not replace a well-balanced diet. It is fresh food that should be the basic source of vitamins and minerals in an athlete's diet. Most of them can be found in vegetables, fruits, whole grains, dairy products.

In the event of deficiencies, more and more doctors recommend eating self-composed fruit and vegetable meals, which naturally compensate for the concentration of missing substances. This type of vitamin diet should be used at least once a year in the spring and summer period, when the stores are full of fresh products. It is best to follow the seasonality of fruit and vegetables, i.e. buy them when they have the best conditions for growing, are not artificially fertilized or lighted. Plants grown in this way contain the highest dose of vitamins and microelements, there are also fewer harmful pesticides in them.

See what products to include in your menu to protect yourself against vitamin and mineral deficiencies.

We recommend

Author: Time S.A

Remember that effective training begins in the kitchen. Use JeszCoLubisz, an innovative dietary system from Poradnik Zdrowie. Choose a plan for active people and eat according to the sport you do. Increase efficiency, support the regeneration process of the body and always be under the constant care of experienced nutritionists.

Find out moreThis will be useful to you

Food sources of vitamins and minerals

  • B vitamins : wholemeal bread, thick groats, meat, milk and dairy products, legumes, nuts;
  • vitamin C : paprika, kale, black currant, rosehips, citrus, strawberries, parsley;
  • vitamin A : liver and fish liver oil, eggs, carrots, pumpkin, sweet potatoes, red pepper, green leafy vegetables (kale, spinach, lettuce), milk and preserves milk (especially butter);
  • vitamin E : cold-pressed vegetable oils, hazelnuts, almonds, pumpkin seeds, sunflower seeds

The absorption of fat-soluble vitamins A and E will improve their intake with fat-rich foods (e.g. oatmeal with nuts on full-fat milk or with high-fat yogurt).

  • sodium- table s alt, including s alt found in food products;
  • potassium- dried fruit (dates, figs, plums, raisins), nuts (pistachios, hazelnuts, peanuts, almonds), cocoa, legumes (peas, soybeans, lentils), tomato paste, pumpkin seeds, whole wheat bread;
  • magnesium-cocoa, sunflower seeds, almonds, buckwheat, white beans, dark chocolate, oatmeal, pistachio and walnuts, brown rice;
  • calcium- milk and dairy products, fish, legumes, almonds, parsley;
  • iron- beef, poultry, liver, eggs, fatty fish, tofu, legumes, parsley, Brussels sprouts, green leaves, sesame, pumpkin seeds, cocoa, bread whole grains;
  • zinc- crustaceans (oysters, crabs), wheat germ, sesame, beef, liver, fish, pumpkin seeds, sunflower seeds, peanuts, oatmeal.

Category:

ABC of exercises