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The role of vitamins in the life of every person has been known for a long time, research continues, and new discoveries follow one after the other. Vitamins from online store of vitamins "Vitaminka" are catalysts of an infinite number of biochemical and biological processes, they help to absorb micro- and macroelements from food and synthesize many amino acids, thanks to them, the affinity of hemoglobin receptors for oxygen increases (i.e., the ability of erythrocytes to capture and retain oxygen for more efficient transport into cells increases ) and erythrocytes are formed; vitamins help to synthesize RNA and DNA in the body, increase the endurance of the body as a whole. A lack of vitamins is expressed in the violation of a number of metabolic processes, manifested in the form of skin, nervous, gastric, cardiovascular diseases.
People who play sports and generally lead an active lifestyle have a higher need for vitamins than passive people. The main part enters the body with food, but athletes who monitor calories, count the amount of proteins, fats and carbohydrates in their diet, often find themselves in the trap of avitaminosis. Then vitamin preparations come to the rescue. In order not to harm the body by taking them incorrectly, it is necessary to clearly understand which vitamins an athlete needs most and what importance they have for the growth of sports performance without harming health.
Miracles of vitamins
1. Vitamin D (cholecalciferol D3, ergocalciferol D2). According to the international classification, scientists classify vitamin D preparations as category "A", that is, they are of the highest degree of expediency for use in sports nutrition and sports medicine. It is a stretch to call it a vitamin, since in essence and a number of characteristics it is a hormone that clearly regulates the level of calcium in the blood. And this is his main effect. Therefore, the lack of vitamin D primarily affects the bones - they weaken and become brittle. But it also affects the maturation of immune blood cells - with its deficiency, lymphocytes and monocytes run the risk of being released into the bloodstream in a form that does not contribute to the performance of their direct duties (detection and destruction of dangerous microorganisms). For athletes, this is the most important, the most necessary vitamin that ensures the growth of muscle mass - the more (without a critical overdose!) vitamin D in the body, the less myostatin, a peptide that suppresses muscle growth, will be produced in the muscles. Having an anti-estrogenic effect, vitamin D effectively affects adipose tissue, that is, it stimulates fat burning during physical exertion and the simultaneous growth of muscle mass with proper muscle differentiation; it promotes the increase of testosterone secretion in men. In sports of the highest level, where physical, psychological, stressful effects on the immune system, bones, muscles, and nerves are of an extreme nature, vitamin D deficiency is extremely unacceptable. In addition, another "magical" property of the "golden" vitamin was discovered: in experiments conducted on a team of rowers who received its preparations for 8 weeks, a significant acceleration of aerobic metabolism, which was initially considered slow, was revealed! And quite recently, the scientists' hypothesis that high doses of vitamin D improve and accelerate muscle regeneration in the event of injuries of various kinds due to an increase in the rate of cellular metabolism and a weakening of the level of the inflammatory reaction was confirmed. Then it was established that vitamin D, among other things, increases the strength and power of muscle tissue, strengthens muscle contractions. Thanks to all the above-mentioned characteristics, vitamin D is and remains the most important vitamin with hormonal characteristics for amateur and professional athletes.
2. Vitamin A (retinol). First of all, retinol has a greater ability to increase the body's immunological resistance, which is why it was called an "anti-infective vitamin" by scientists. When it is insufficient, most of the protective barriers of the human body break down: the skin becomes dry and scaly, various skin rashes appear, "dry eyes" develop, the upper respiratory tract is poorly moistened and becomes easily vulnerable to bacteria and viruses. For athletes, it is especially important that vitamin A promotes the process of creating muscle cells and accelerates their post-training recovery, without which all efforts to gain weight are reduced to zero. By affecting the speed and amount of glycogen formation in the body, retinol gives athletes the ability to tolerate high-intensity training with high energy consumption, as a result of which muscle density and volume increase much faster. Effectively affecting bone tissue, metabolism of proteins and nucleic acids, vitamin A helps athletes recover faster after injuries, increases resistance to the development of inflammatory processes in damaged areas of the body.
3. Vitamin E (tocopherol). Athletes have long and successfully used high doses of vitamin E during intensive training - it helps prevent fatigue by regulating muscle activity and tissue respiration, expanding capillaries, and reducing the oxygen demand of the heart muscle. During physical exertion, the consumption of tocopherol increases in the body, and its deficiency directly affects the normal activity of the gonads - their functions are inhibited, which means that hormonal disorders begin, which can lead to serious health problems. Tocopherol also provides protein exchange in muscles. Research conducted by Canadian scientists revealed the effect of vitamin E on the increase in dry muscle mass - it increased under the condition of regular strength training and additional intake of the drug. Its characteristic feature is also its effect on the work of the brain and nerves, and due to its ability to inhibit the formation of free radicals and fatty acid peroxides in the body, it is also established that the aging process is slowed down when taking physiological doses of tocopherol, and the healing of wounds and damaged skin is accelerated. Taking vitamins A and E at the same time prevents the oxidation of vitamin A and has a positive effect on its accumulation in the liver.
4. Vitamin C (ascorbic acid) is indispensable in the processes of functioning of connective and bone tissue, is the most powerful and safe antioxidant, acts as a regenerator and catalyst of many processes in the body, and athletes definitely do not need a deficiency of this vitamin. Without ascorbic acid, there will be no normal assimilation of consumed protein and synthesis of protein structures in muscles, it turns trivalent iron from consumed products into divalent iron, which is easily absorbed into the blood. Due to its ability to relieve bronchoconstriction and spasm, which sometimes occurs during training, vitamin C reduces shortness of breath, cough, and shortness of breath. Vitamin I is actively involved in immunomodulation, stimulating the synthesis of interferon. Lack of ascorbic acid will certainly cause weakness, bleeding even from minor scratches, fatigue and irritability. Since vitamin C provides collagen synthesis, it also maintains the excellent condition of connective tissue in the body and the flexibility of joints and cartilage.
5. Vitamins of group B.
- Vitamin B1 (thiamine) - actively participates in protein synthesis, which means it promotes rapid growth of muscle mass. The body actively uses the ego to form hemoglobin, which is a part of blood cells - erythrocytes, which carry oxygen to tissues and muscles, and take waste substances and carbon dioxide from them. Since thiamine increases heat production, the intensity and duration of training, the consumption of fat and calories increases, a rapid weight loss occurs due to the loss of fat reserves. In the case of injuries, thiamine reduces the amount of carbohydrate metabolism products in the damaged area and provides a reduction in pain syndrome. Possessing neutroprotective properties, vitamin B1 is indispensable for relieving nervous and mental tension in athletes during the competition period.
– Vitamin B2 (riboflavin) is involved in protein synthesis, glucose metabolism, and fat oxidation, which makes it a very valuable substance for actively training athletes. Ego is often included in sports nutrition for its ability to improve muscle activity and speed up recovery after particularly intense training. Interestingly, the need for this vitamin is much higher in women than in men; this is due to monthly blood loss and increased consumption of riboflavin reserves during the subsequent restoration of erythrocyte mass. The drug significantly increases resistance to hypoxia, increasing physical performance, accelerates absorption and assimilation of iron, regulates cholesterol metabolism. The effectiveness of vitamin B2 in maintaining the health of vision and hearing has been proven, so riboflavin is indicated for athletes to take additionally in the form of preparations.
- Vitamin B6 (pyridoxine) is also necessary for the body of athletes, along with thiamine, as it greatly increases the level of performance and endurance during training. It is of particular importance for weightlifters, because it is closely related to the consumption and absorption of protein: the more protein an athlete consumes, the more vitamin B6 he needs. It also takes a direct part in muscle growth, which is important during strength exercises and weight gain. Pyridoxine deficiency can cause anemia and nervous attacks, skin diseases, stomatitis.
– Vitamin B12 (cyanocobalamin) ensures the normal activity of the nervous system, and for sports people it is important for its ability to stimulate muscles due to the activation of their nutrition, increase the strength of muscle contractions, and is also necessary for the synthesis of nerve fibers, creatine (which also helps to increase performance during training, increases strength and dry mass), has a beneficial effect on the work of the liver, improves hematopoiesis. Sports activities increase the need for vitamin B12 by 3 times, but at the same time it is not very toxic and rarely causes any side effects and complications when taking large doses.
The physiological and therapeutic effects of vitamins on the human body are so extensive that life without them is absolutely impossible. Multi-vitamin preparations will help cover the increased need for vitamins, especially since their use is recommended by both sports doctors and experienced professionals. The state of hypovitaminosis is dangerous for the body, and even more so for an athlete. Without powerful vitamin support, it is almost impossible to achieve high results in sports. But it is worth remembering that uncontrolled use of vitamin supplements is not only not useful, but also harmful, so consult a doctor before spending money on beautiful, bright boxes with pills.
