Sport is a continuous process of converting energy that is expended by the body during training to burn fat and build muscle. In order for these transformations to take place, the body must receive proteins, carbohydrates, fats, and vitamins. Without the participation of vitamins and trace elements, full-fledged protein synthesis, oxygen supply to tissues and fat burning become impossible.
Instructions
Step 1
L-carnitine, the main food supplement taken by athletes, is considered a vitamin, although this is not entirely true, since the body is able to synthesize this substance on its own. It is also called vitamin B11. Without a sufficient content of L-carnitine in the athlete's diet, the normal process of fat burning is impossible. The fact is that it is he who carries out the transport of fatty acids to the place where fats are broken down with the subsequent release of energy. In addition, L-carnitine supports full physical and mental activity, protects blood vessels and helps to resist stress. L-Carnitine contributes to increased endurance levels and becomes indispensable during intense aerobic exercise. Usually, manufacturers of vitamins for athletes produce L-carnitine in combination with vitamins C, B3, B6, B12 and iron, since if one of these elements is insufficient, L-carnitine is not fully absorbed by the body. Natural sources of L-carnitine are fish, meat, milk. Although a number of researchers question its high effectiveness, L-carnitine continues to break records for sales of vitamin complexes and supplements for athletes.
Step 2
The next in the ranking of vitamins for athletes is ascorbic acid. Vitamin C takes part in the synthesis of amino acids (the breakdown product of proteins coming from food), steroid hormones, and in the formation of collagen.
Step 3
The B vitamins, namely B6 (pyridoxine), B3 (niacin), B2 (riboflabin), B12 (cobalamin) and vitamin B1 (thiamine), play a huge role in achieving quick results from training. The metabolism and utilization of protein directly depends on the intake of vitamin B6 in the body. Vitamin B1 affects protein synthesis and cell growth while building muscle. Vitamin B3 is essential for proper muscle nutrition during exercise. Riboflabin is useful primarily for women who play sports. It is involved in glucose metabolism and fatty acid oxidation. Vitamin B12 is especially important for athletes who follow a vegetarian diet, as it is the only vitamin that cannot be obtained from non-animal products. It is he who regulates the activity of the nervous system and is involved in the metabolism of carbohydrates.
Step 4
Vitamin E promotes cell growth, and therefore muscle growth, as it protects their membranes from damage. Vitamin A is involved in protein synthesis. It is he who takes part in the accumulation of glycogen in muscles, which is the main source of energy in the body, in addition to fat. But you should be very careful with this vitamin, as it is toxic in large quantities.
Step 5
You can buy most of the vitamins for athletes at a regular pharmacy, but it is better to get them in specialty stores or fitness clubs. It is there that vitamin complexes and supplements for athletes are sold in optimal combinations for solving specific problems in sports. Experts recommend vitamins of the brands FitMax, BioTech, Nutrex and IronMaxx for use.
