Vitamins are important nutrients that are obtained from a variety of sources. They participate in a wide range of biological processes, such as DNA synthesis, protein synthesis and energy production. These functions have made them a key point in many training routines, to the point of being used as a way to improve exercise performance.
The vitamin repertoire is very extensive and the sources are almost unlimited. Our body is not able to synthesize vitaminsde novo, due to this, we have to take them from our daily diet to guarantee stable storage for long periods.
Vitamins are classified according to their solubility in water and fat.
The group of vitamins soluble in water includes: Vitamin C and the complex of Vitamin B, composed of vitamins B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), B12 (cyanocobalamin), biotin, pantothenic and folic acid. All these vitamins participate as co-factors in the metabolism of fat and glucose, so they are essential for the generation of energy. Vitamin C also plays an important role as an antioxidant, prevents oxidative stress and restores energy storage.
On the other hand, the group soluble in fat is composed of: Vitamins A, D and E. Vitamin D participates in the metabolism of calcium and vitamins A and E are considered antioxidants, so both, along with vitamin C, participate in the redox balance.
Vitamin intake is important before and after exercise. Before the exercise, it helps to fill the storages and promote the production of red blood cells, important for oxygen transport during exercise. In addition, it guarantees the sufficient requirements for a complete training and provides the whole co-factors for a maximum energy production.
During exercise, large amounts of vitamins are lost through sweat. Replenishing their storages after exercise is important for the recovery phase because during this phase the muscles are repaired and new muscle fibers are produced. In addition, it is important to restore energy and prevent excessive production of lactic acid, related to pain and impaired muscle function after exercise.
It is important to consult a nutritionist to receive advice on a proper diet in vitamins. Nowadays, there is a great variety of products such as bars and supplements that contain the necessary vitamin requirements for training. In some cases, they are combined with other nutrients such as proteins and carbohydrates for balanced training nutrition.
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