The importance of a balanced diet for athletic performance cannot be overemphasized. Nutrients are both the "building blocks" of which an athlete's muscles are made, and the "fuel" that provides a high level of energy. In addition, it is from food that the athlete receives vitamins - elements necessary for normal human life that the body is not able to synthesize on its own.
Necessary
- - vitamin A;
- - B vitamins;
- - vitamin C;
- - vitamin D;
- - vitamin E.
Instructions
Step 1
Vitamin A (retinol) is very important for the body of any person, primarily because it provides healthy vision. For athletes, vitamin A is essential because it plays an important role in the synthesis of proteins from which the athlete's muscles are built. In addition, vitamin A is important for the health of bones, cartilage, skin, and connective tissues. It is an antioxidant - a substance that can bind to free radicals, thus slowing down oxidation. Contained in fatty fish, carrots, milk and dairy products, liver.
Step 2
B vitamins are a group of vitamins necessary for the normal functioning of various structures of the body. Thus, vitamins B1 (thiamine) B5 (nicotinic acid), B7 (biotin) help convert proteins, fats and carbohydrates that a person receives from food into energy. In addition, nicotinic acid is involved in protein synthesis. Vitamin B2 (riboflavin) is needed to normalize metabolic processes in the body, as well as for the synthesis of hemoglobin - the most important element of the blood, which ensures the delivery of oxygen to all organs and tissues of the body. Vitamin B12 (cyanocobalamin) is involved in various metabolic processes. In addition, vitamin B12 is essential for the normal functioning of the nervous system. B vitamins are found in buckwheat and oatmeal, liver, meat and dairy products, green leafy vegetables, peas, eggs, yeast, and wholemeal bread.
Step 3
Vitamin C (ascorbic acid) is one of the most important elements necessary for the whole body to function. For an athlete, vitamin C is important, first of all, because it ensures the processing of proteins that a person receives from food into muscle mass. In addition, ascorbic acid has anti-catabolic properties - it prevents the breakdown of the protein that makes up muscles. Vitamin C is also a powerful antioxidant. Contrary to popular belief, vitamin C is present in relatively small amounts in lemon and other citrus fruits. The real leader in the content of ascorbic acid is currant. In addition, mountain ash and rose hips are rich in this vitamin.
Step 4
Vitamin D (cholecalciferol) is a unique vitamin: it is practically not found in food, but is produced in human skin under the influence of sunlight. First of all, vitamin D is important for bone health, but it also takes part in the work of other systems of the athlete's body: it helps to thicken the muscles and speeds up the brain. Contained in some types of fish (herring, notothenia, cod liver), fish oil, as well as vegetables. Since the human body synthesizes this vitamin when exposed to sunlight, it is very important to spend sufficient time outdoors.
Step 5
Vitamin E (tocopherol) is the most important antioxidant involved in the synthesis of proteins and the construction of the muscles of the athlete. It is very important for the normal functioning of the brain and the entire nervous system, helps to fight the inevitable stress during training. In addition, vitamin E is needed for the normal functioning of the gonads, which provide the athlete with testosterone - the most important hormone that stimulates muscle growth. Unrefined vegetable oils are an excellent source of vitamin E. Also found in foods such as parsley, tomatoes, spinach, and wheat and rye.
