In the field of health and fitness, a healthy diet combined with a safe lifestyle is the cornerstone for athletes to work on their bodies, keep their energy levels high to beat exhaustion, and perform better.
Below are 7 effective vitamins and food supplement for athletes:
1. Omega 3
Omega 3 fatty acids help to control the hormones and pulse rate. Omega 3 is the largest source of fish oils which, apart from enhancing muscles and joints, are very useful for cardiovascular health. They also have good mental health nutrients.
Magnesium controls the functioning of neuron muscles, cardiovascular, immune systems, and hormones. Magnesium deficiency in the diet of an athlete can contribute to weakening in muscle and exhaustion, injury, and can influence mental well-being. Great magnesium supplies include green leafy greens, such fruits as bananas, figs, avocados, raspberries, nuts, and seeds, vegetables such as peas, broccoli, Brussels, and sprouts.
3. Vitamin D3
Athletes are putting a lot of pressure on the bones and joints by the high-intensity workout. Fragile bones ultimately result in injury and impairment. Vitamin D3 is therefore very important to improve the absorption of calcium and boost the immune system. Sun’s rays are the best vitamin D supply, but there are vitamin D-rich foods, such as egg yolks, fatty fish such as tuna, mackerel, salmon, soy milk, cheese, etc.
4. B Vitamins
B-vitamins such as thiamin, B2, Niacin, pyridoxine (B6), pantothenic acid, biotin, folate, and B12 are essential criteria for any athlete because they are engaged in energy generation when working out and the production of red blood cells, protein synthesis. The construction and replacement of tissue need micronutrients such as folate and B12. Full grains, eggs, milk products, red meat, fish, legumes, nuts and seeds, and dark leafy vegetables are common sources of nutrients.
Very active individuals and athletes who train for more than six hours every day need to be wary of iron deficiency anemia because they would be burning their iron stores faster than sedentary and non-athletic people. Iron helps to provide oxygen to the whole body of red blood cells. Fast iron loss can decrease stamina and make it ludicrous and lethargic. The rich sources of iron are foods such as dark green leafy plants, lens and legumes, nuts and seed, whole beans and dried fruits.
6. Vitamin C
vitamin C has Is essential for boosting of the immune system and is especially an essential vitamin for athletes training outdoors because of the protection from airborne viruses and common colds. Good sources of Vitamin C are fruits and strawberries.
7. Vitamin E
Although vitamin E does not boost overall athletic efficiency, it decreases the risk of pathogens from the public room, raises the anaerobic threshold, lowers the production of pentane and lactic acid, and eases joint pain because it inhibits oxidative cell harm. — IANS
Dietary supplements are given in various forms including tablets, pills, liquids, powder, and bars to improve training and athletic results. In various combinations and quantities, many of these products contain many additives.