Vitamins for athletes: what supplements are important when doing sports?

Vitamins are needed by all people – adults and children, sedentary and too active. Moreover, it is especially important for the last ones who take sports seriously to fill in the lack of components so as not to face unpleasant consequences. Dosages should be one and a half to two times higher than usual. Let's consider which vitamins athletes must have in abundance.

Vitamin A

Helps create new muscle cells, accumulate glycogen. Retinol allows you to form a strong bone system, improve collagen production, cell regeneration. Such qualities will not harm athletes. Sources of vitamin A are fish oil, sweet potatoes, carrots, apricots, pumpkin, dairy products, liver, and so on.

B vitamins

They saturate the blood with oxygen, regulate energy expenditure, support fat and carbohydrate metabolism. B vitamins are necessary for protein metabolism. Also, they help to maintain well-being at an excellent level, remove “used” carbohydrates, prevent stress, chronic fatigue, and increase work capacity. Add meat, fish, cereals, milk, liver and other similar products to your diet to saturate the body with B vitamins.

Vitamin C

The main vitamin for athletes. It is useful for losing weight and gaining muscle mass. Thanks to the supplement, cells recover better after exercise, and muscles are saturated with oxygen. Also, vitamin C is an excellent antioxidant capable of ridding the body of free radicals. Many participation of vitamin C in production of collagen, synthesis of testosterone, normalization of cholesterol level, improvement of blood quality. And since it is water-soluble, it does not harm the body in large doses. It is better for athletes to take it in huge quantities, as it is used up a lot during training. You can find this element in rose hips, citrus fruits, sauerkraut, sea buckthorn, sweet pepper, sorrel and other vegetables, berries and fruits.

Vitamin E

Powerful antioxidant – this is what will help athletes. Thanks to this property of the vitamin, metabolism improves, cell membranes are protected from damage. This means that cell growth will be more successful. Eat vegetable oils, nuts, seeds, olives – and there will be an element in the body in the right amount.

Vitamin D

The important role of the component in the process of assimilation of phosphorus and calcium Valuable substances are necessary to maintain muscles and bones in a suitable condition. Consumption of dairy products, liver, sea fish, as well as exposure to sunlight will help athletes stock up on vitamin D.