The National Health Nutrition Program recommends eating at least 5 servings of fruits and vegetables a day. Can you say that you respect these daily doses by eating for example apples, zucchini or berries? The adequate intake of vitamins and minerals through these foods is vital for our body.
Micronutrients help our bodies and the transport of nutrients at different levels: whether it is bodybuilding or burning body fat. In addition, vital nutrients take part in a majority of reactions in the body. They play a vital role in cell division and contribute to the proper functioning of the nervous system and the regulation of the energy balance.
Virtually all vitamins are essential and essential for survival, and must, therefore, be provided by the diet. Our body can not manufacture these substances itself and therefore depends on food to get them. Exceptions to the rule: Vitamin D produced in the skin via sun exposure and vitamin K formed by bacteria in the human gut.
WHEN DO VITAMIN NEEDS INCREASE?
Muscle uptake is primarily provided by macronutrients such as proteins, carbohydrates, and fats. The role played by carriers and micronutrients such as minerals, vitamins and trace elements is often overlooked.
If a balanced diet was guaranteed, and the daily prescriptions of the Public Health France were respected, it would not be necessary to resort to a vitamin supplement. Some vitamin deficiencies can occur in the following cases: colds or flu, unhealthy diet, chronic stomach or bowel disorders, vegetarian nutrition or high-level sport. A folic acid intake is especially important for pregnant women to ensure optimal development of the fetus in the uterus.
Vitamins and minerals are essential to ensure a balance of energy balance and good protein synthesis. Minerals help protect cells against oxidative stress and normalize testosterone levels.
Only if the muscle is adequately supplied with oxygen can it work efficiently and at full capacity, and provide the power needed during training. The following factors affect the rapid loss of minerals and vitamins:
- Sustained efforts
- Increased perspiration
- Intense physical activity
These factors lead to a deficiency of minerals and vitamins and the normal metabolism of macronutrients cannot be assured. The body often responds to these deficiencies with a feeling of fatigue and symptoms of exhaustion. In case of severe deficiencies, physical manifestations can go as far as headaches, cramps (magnesium and potassium deficiencies) or other similar symptoms.
WHAT ARE THE PEOPLE GENERALLY SUBJECT TO VITAMIN DEFICIENCIES?
Athletes from all disciplines with an unbalanced diet (few fruits and vegetables – Santé France Publique recommends daily consumption of 5 servings of fruits and vegetables). Team and endurance athletes, when the loss due to perspiration and high stress during training and competition is not offset by a diet rich in sodium and vitamins.
Strength sportsmen and bodybuilders who consume mainly carbohydrates and proteins and do not vary their diet. Minerals, vitamins and physical activity are the daily basis of our health. As an athlete, it is important to cover your micronutrient needs to stay competitive. According to scientific studies, vitamins B1, B6, B12, C, D, E and minerals such as potassium, calcium, magnesium, and iron play a vital role in bodybuilding.
Macronutrients and their functioning and natural resources are presented in detail below.
OVERVIEW OF THE MAIN VITAMINS
Vitamin B1 is a water-soluble vitamin that is extremely sensitive to heat. Under the effect of physical exertion (sport, stress, etc.), the concentration of vitamin B1 decreases in the blood and in the muscles. For example, vitamin B1 is stored in the muscles and then delivered by a stimulus to the activated muscles. However, it is not only useful for bodybuilders.
Studies have shown that athletes who have absorbed high doses of vitamin B1 can evacuate more quickly the lactic acid (lactate) accumulated in their muscles. The human nervous system also requires this vitamin because it contributes to its proper functioning. It also helps with recovery.
It plays a vital role in protein synthesis. Vitamin B6 deficiency usually results in frequent cramps, muscle spasms, and weakness. The body’s need for B6 vitamins increases with protein intake because vitamin B6 contributes to a normal glycogen-protein balance.
In nature, vitamin E is exclusively produced by plants and animals via photosynthesis. Vitamin E effectively influences the formation of antioxidants in our body. These antioxidants help protect cells against oxidative stress. Vitamin E also contributes to carbohydrate balance and protein synthesis.
Like vitamin E, vitamin B9 also plays a crucial role in the functional process of lipid and protein transformation.
SUFFICIENT VITAMIN CONTRIBUTION CONTRIBUTES TO BETTER PERFORMANCE
The qualitative and rapid transformation of carbohydrates, proteins, and lipids is particularly decisive for bodybuilding; optimal intake of essential micronutrients can, therefore, contribute to effective use.
IMPORTANCE OF MINERALS AND OLIGO-ELEMENTS
Sodium, potassium, magnesium, and phosphate are minerals. A balanced diet normally excludes any mineral deficiency. Additional advice: If you have doubts about possible mineral deficiency, talk to your family doctor. Micronutrients are minerals that our body needs only in small amounts. However, their place should not be underestimated in our daily diet. These are, for example, important components of enzymes that influence the functioning of the thyroid gland or dental health.
Zinc is found in crustaceans. It is especially essential for the formation of many enzymes.
Iron is essential for the formation of blood cells. It is found naturally in meat and lentils.
Magnesium, especially in chickpeas and pumpkin seeds, contributes to energy balance.
Vitamins and minerals are essential components of life and are essential for our body. Our body can not make these nutrients itself; therefore, these must be absorbed daily in sufficient quantities through the diet. While daily needs cannot be fully covered, the Daily Vitamins at foodspring® is an interesting dietary supplement. Packed with vitamins, minerals, and essential trace elements, Daily Vitamins provide a contribution of the main micronutrients.