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Vitamins Women's Heart and

When performing a physical activity results in increased body metabolism, or increased energy requirements.

This energy is produced through various chemical reactions where different substances, substrates, including vitamins.

It is therefore essential to be present in the diet of all sportsmen.

What are they?

Vitamins are organic compounds essential for the body that are not produced by the body, except vitamin D can be synthesized by the body through exposure to sunlight, and must be ingested through a balanced diet .

Generally the need for vitamins is covered by the daily diet but there may be situations where it is necessary to supplement with a multivitamin (Either by a poor diet or during periods of intense training where the usual diet is not enough).

There are 13 vitamins that are classified as:

• Soluble (dissolved in water) is 8 B vitamins and vitamin C. These can not be stored and must be consumed daily.

• fat soluble (dissolves in fat): Are vitamins A, D, E and K are stored in body fat and can be reused, so it is not necessary to take every day.

Experts say the most important vitamins for sports are

• Vitamin D: involved in the formation of bones and teeth in the metabolism of calcium, a mineral essential to facilitate muscle activation. We get to expose to sunlight. Where? salmon, sardines, egg yolk, meat and milk.

• Vitamin E: protects the nervous system and skeletal muscle oxidation. Its antioxidant also strengthens the immune system and offset the stress of physical exertion. Where? Green vegetables, legumes, nuts, wheat germ, vegetable oils and whole grains.

• Vitamin C: Acts as an antioxidant, facilitates wound healing and stimulates the absorption of iron. Where? Citrus, melon, pineapple, broccoli, peppers, tomatoes and other fruits and vegetables.

• Vitamin B1: fundamental compound in the metabolism of carbohydrates by making it easier to obtain energy from them. Where? whole grains, meat, poultry, fish, egg yolks and legumes.

• Vitamin B2: regulates the binding of hydrogen with oxygen, which produces most of the chemical energy of the body. Where? milk cheese, green leafy vegetables, liver, legumes and soy products, yeast and almonds.

• Vitamin B3, essential for the proper utilization of food in the body. Where? Animal foods, vegetables or cereals.

• Vitamin B6 increases muscle performance and energy production. Where? Wheat germ, meat and vegetables. Vitamins

as

activity

For sports background: foods rich in vitamin B1 (yeast, pork, soybeans, white beans) and B2 (milk, cereals) diets rich in carbohydrates, after long workouts or prior to the competition.

For anaerobic sports: foods with vitamin E (wheat germ, corn oil or olive oil).
For athletes who take oral contraceptives: vitamin C rich foods (kiwis, citrus), B2 (liver) and folic acid (vegetables in general).

source: www.guialap.com.ar

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