Vitamins and minerals are chemicals that provide harmonious functioning of organs, their systems and many biochemical processes in the human body. And myself the body cannot produce these substances, they must regularly to come from outside. For actively practicing people, the issue of admission vitamins and minerals is quite acute, their lack significantly exhausts the body, does not allow to achieve the desired result.
- Vitamins and minerals for the body of an ordinary person and athlete
- Vitamins for Sports
- Minerals for Sports
- Foods Saturated with Essential Sports Vitamins and minerals
Vitamins and minerals for the body of an ordinary person and athlete
Vitamins are Simple Organic substances of diverse chemical nature and combined into one group as absolutely necessary substances for humans. The main purpose of vitamins is their catalytic functions. They accelerate the work of enzymes, hormones, provide conditions for proper neurohumoral regulation.
Minerals are inorganic simple chemicals involved in the following processes:
- biochemical reactions of the body, being part of enzymes and hormones;
- muscle contractions;
- protein synthesis;
- blood coagulability;
- ensuring water-electrolyte balance;
- energy production;
- permeability of cell membranes to nutrients;
- building some body tissues, for example zinc is necessary for the formation of the hormone testosterone, calcium – for bones.
With regular active training, people have increased speeds metabolism, increased loads on all organs and their systems, therefore it is especially important for them to monitor the intake of vitamins and minerals substances. In addition, vitamins and minerals provide the right the process of protein synthesis, which is necessary for growth the muscles. Build a beautiful muscular body with a lack of these connections impossible! Athletes need to increase the amount of vitamins recommended for normal life in 1.5 times, for bodybuilding fans – 2 times.
Vitamins for Sports
Based on their physical properties, vitamins are divided into two groups:
- water-soluble – vitamin C, all B vitamins.
- fat-soluble – vitamins D, A, E. Such vitamins should use only with fats, otherwise they simply do not learn.
Vitamin C – Antioxidant, Stimulator anabolism is of great importance for the athlete’s body:
- regulates glucose uptake;
- participates in the synthesis of protein and steroid hormones;
- promotes saturation of body cells with oxygen;
- provides collagen synthesis, thereby preventing depletion connective tissue.
B vitamins are essential for normal carbohydrate-protein-lipid metabolism. B6 and B1 are the most important participants in muscle growth, B7 provides muscles with energy, B2, B3, B12 irreplaceable participants in blood formation.
Vitamin A is involved in the formation of bones, metabolism, protein synthesis, the formation of new cells.
Vitamin Responsible for endurance, his lack of – the main cause of chronic fatigue. Without it, they are not digested calcium and phosphorus. This vitamin provides muscle contractions. In addition to being ingested with food, vitamin D can form in the skin. under the influence of sunlight.
Vitamin E – Provides Protein exchange, normal functioning of muscles, glands, circulatory system.
Minerals for Sports
Calcium is the primary mineral for sports nutrition. He participates in:
- the formation and strengthening of bone tissue;
- blood coagulation with cuts;
- muscle activity;
- nervous regulation.
For normal absorption of calcium, it is necessary to use it in conjunction with vitamin D and magnesium.
Magnesium is actively involved in regulation of many biochemical and physiological processes. It is especially important for ensuring protein synthesis, improving heart activity, functioning of the nervous system.
Sodium and its salts provide balance body fluids. Sodium affects the activity of the heart and blood vessels, is responsible for the normal functioning of the digestive, urinary, nervous system. In the process of intense training with sweat, the body loses a lot of sodium.
Potassium with sodium regulates body water balance. It is also important for normal operation. heart, blood vessels, liver, glands, kidneys, nerve cells. At lack of potassium urine output is delayed, appear swelling.
Zinc is needed for the growth of cells, joints, protein synthesis, coordinated work of the immune system. It is important for normal lymph activity and wound healing.
Iron is necessary for the formation of hemoglobin and providing blood oxygen exchange. Accelerates metabolism of B vitamins. Iron deficiency in active physical activity – a direct path to anemia.
Copper promotes the absorption of iron. Adequate intake of this element is prevention diseases of the joints and heart.
It takes part in transportation proteins, carbohydrate metabolism, thyroid function glands.
Iodine is important for smooth operation. thyroid gland, its sufficient daily intake reduces the risk of problems with the skeleton, overweight, the psyche.
Manganese Regulates Nervous Work system, is responsible for the condition of joints, bones.
Selenium is important for immunity, prevent cardiovascular diseases, secretion disorders hormones and enzymes responsible for metabolic processes in the body.
Foods Saturated with Essential Sports Vitamins and minerals
Vitamins:
C: rose hip, citrus fruits, tomatoes, potatoes, green and leafy vegetables.
B6: peanuts, eggs, liver, soy, poultry, tuna, avocado, banana.
B1: legumes, yeast, bran, peanuts, whole wheat, milk.
B2: yeast, kidneys, liver, fish, eggs, cheese, milk, broccoli, asparagus.
B3: nuts, yeast, rye bread, legumes, tuna, meat, kidneys, liver.
B7: yeast, liver, eggs, kidneys, soy, peanuts.
B12: dairy products, meat and offal.
D: fish oil, butter, cheese, caviar.
E: vegetable oil, milk, butter, meat, liver, eggs, nuts, spinach.
A: fish oil, liver, margarine, carrots, green vegetables, yellow fruits and vegetables.
Minerals:
Calcium: vegetables (especially broccoli), salmon, milk. Here products containing calcium are described in more detail.
Sodium: salt, pickled products, salted fish, caviar, soy sauce, tomato juice and special sports drinks.
Potassium: dried fruits, bananas, grapes, blackcurrant, parsley, spinach, tomatoes, cabbage.
Zinc: oysters, lobsters, crabs, beef, lamb, pork, meat chickens, spinach, nuts, seeds, cocoa, porcini mushrooms.
Iron: shellfish, octopus, scallops, beef and pork liver, beef, pine nuts, pumpkin seeds, beans, spinach, tofu.
Magnesium: dried fruits, nuts, bran bread, buckwheat, oatmeal, salmon, squid, seaweed, greens, legumes, grapefruit, lemon, apples.
Copper: legumes, spinach, kefir, yolk, rye bread, barley, shrimp, crabs, liver.
Iodine: seaweed, seafood, sea fish, cheeses, eggs, milk products.
Chrome: broccoli, grape juice, garlic, potatoes.
Selenium: dairy products, broccoli, crabs, seaweed, grain, olives, porcini mushrooms, Brazil nuts.
Manganese: mussels, tofu, blueberries, pineapple, spinach, beans, trout.
Each vitamin and mineral has an important role to play in ensuring the life of the body of any person. Athletes need to carefully monitor their diet and its saturation with these beneficial substances. However, with food is not always succeeds in replenishing the norm of vitamins and minerals. It is necessary to consult with a specialist so that he appoints suitable vitamin and mineral complex and sports drink.