Vitamins and minerals on the side in Sportsman

Vitamins and minerals on the side in Sportsman

• MARCH 29, 2020
• ADMIN
• 1 COMMENTON VITAMINS AND MINERALS ON THE SIDE IN SPORTSMAN

This post originally published on healthyblogspro.com
Which vitamins and minerals should you favor when you practice sports activity regularly? In which foods to find them and what they bring us? Discover the advice and explanations of dietician and nutritionist, Cedric Ben Chemohon.

Athletes need vitamins

In general, the role of vitamins is to protect muscle cells during exercise and to optimize the recovery phase. Athletes have more and more vitamin C and B vitamins in prolonged and often repeated intensive exercises, but they can be covered by a suitable diet, especially those enriched with fruits and grains. Endurance sports and those who consume large amounts of carbohydrates should be cautious. They should also eat foods rich in vitamins B, C, E and beta-carotene found in fruits, vegetables, grains and meats.

People who participate in strength sports and who consume large amounts of protein for the mass gain of muscle should ensure that they are getting enough vitamins B6, C, E and beta carotene.

So we ultimately realize that whatever the sport has chosen (endurance or strength), vitamin needs are the same in terms of good sports nutrition, and a varied diet is important to avoid any deficiency. If the diet is varied and balanced, then taking vitamin supplements has no benefit or effect on sports performance and can also be harmful to health. Taking too many vitamin supplements can have negative effects, in particular, vitamin A, D, E, K, and even vitamin C. In fact, an overdose of vitamins can cause some disorders such as diarrhea, nausea, fatigue, liver damage, sensory disturbances, etc., as much as one should know before throwing oneself on multi-vitamin pills.

Player needs in mineral salts

Mineral salts are part of the structure of bones and are essential for muscle contraction and nervous system functioning. Important minerals for sports are sodium, potassium, calcium, magnesium and most importantly, iron.

iron

It is present in small amount in the body. It is a mineral trace element found in hemoglobin (the protein in red blood cells that carries oxygen from the lungs to each cell) and myoglobin (the protein responsible for delivering oxygen to muscles). Many enzymatic reactions depend on it. An iron deficiency proves to be disastrous for the player as it generates constant fatigue conditions.

There are 2 types of iron: heme iron contained in chicken, meat, fish, crustaceans, and non-heme iron of plant origin. It is implied for example in fruits and vegetables, grains, pulses. So take care in including these foods in your diet. Search for iron rich staples

Potassium and sodium

Potassium and sodium work in close cooperation to maintain the acid-base balance and fluids of the body. Potassium regulates fluid and pH levels inside cells, while sodium does the same outside cells.

Potassium is also essential for the transmission of nerve impulses, for muscle contraction, including the heart muscle, and participates in the proper functioning of the kidneys and adrenal glands. It contributes to many enzymatic reactions in the synthesis of muscle proteins and the metabolism of carbohydrates, among others. Therefore, it is a fundamental mineral for athletes.

Sodium plays a role in hydration of the organism. It is present in the blood and in the extra fluid in which the cells bathe. Sodium allows the transmission of nerve impulses as well as muscle contraction.

With chlorine, these minerals can be eliminated in large amounts in sweat. Therefore, attention should be paid to using drinks and exercise foods with sufficient amounts of sodium and potassium (1.2 grams per liter for sodium and 0.4 grams per liter for potassium), especially when prolonged in a hot and humid climate And intensive efforts. In the event of endurance sweating, during the endurance test, for example, consumption of foods containing elements such as mineral salts and red and white meats, liver, fish, grains, vegetables, and fruits.

Chlorine

Chlorine (or chloride) is abundant in the body. He plays various lead roles within it. Its main mission is to maintain osmotic pressure in cells. It also plays a role in the formation of gastric juice from the stomach, in the transport of fluid around the brain as well as carbon dioxide in the blood. Often associated with sodium (then salt formation), it is found in the body only during significant vomiting or significant sweating stages. In general, the intake of salty diet will be sufficient to prevent any deficiency.

Calcium

Primarily present in dairy products, calcium is known for its role in bone formation, however, it is one of its properties. For example, we can emphasize its action on heart rate or weight control.

Magnesium

It has an important role in many enzymatic reactions (over 150) by interfering with the functioning mechanisms of many enzymes. It regulates the transmission of nerve impulses, promotes the action of hormones and has a moderate role in neuromuscular stimulation. Magnesium is found in green vegetables, whole grains, oilseeds, lentils, and even chocolate.

In short, a balanced and varied diet, supplemented with carefully chosen effort drinks, will suffice to provide you with all the vitamins and minerals needed for your sports practice. Note that in the context of high-level or professional sports practice, some adaptations are required on a case-by-case basis. A tailor-made nutritional follow-up would thus be useful to determine a nutrition program fully calibrated according to the player and his activity.