Soluble vitamins for athletes. Vitamins for athletes – which ones are better? Top vitamins for bodybuilders for muscle growth
![Soluble vitamins for athletes. Vitamins for athletes – which ones are better? Top vitamins for bodybuilders for muscle growth](https://i2.wp.com/cross.expert/wp-content/uploads/2018/01/Obshhie-svedeniya-pro-vitaminnye-kompleksy.gif)
- Vitamins of group A: they are also beta-carotene. They are best taken in the morning, in conjunction with a small intake of cholesterol contained in fish oil or flaxseed oil. They are fat-soluble vitamins.
- : are alcohol-soluble vitamin complexes. Typically, a vitamin complex contains from 0.01 grams to 0.02 grams of pure ethyl alcohol to dissolve vitamins. If you have not found a normal alkaloid to dissolve this group of vitamins, you can drink them with kefir or kvass, since these products have an optimal content of alcohol molecules, which allows you to dissolve and absorb the necessary vitamin complexes.
- Vitamins C: regular water-soluble vitamins. Conflicts with the consumption of vitamin groups D and E. It is best to drink it with water, or eat it dry
- Vitamin D: These are best taken in the morning, along with a small cholesterol intake from fish oil or flaxseed oil. They are fat-soluble vitamins. In addition, vitamin E is a necessary companion of this vitamin, as it allows you to increase the receptivity and digestibility of the vitamin complex.
- Vitamin E: Best taken in the morning, along with a small cholesterol intake from fish oil or flaxseed oil. They are fat-soluble vitamins. In addition, vitamin D is a necessary companion of this vitamin, as it increases the sensitivity and absorption of the vitamin complex.
- Vitamins K: a universal vitamin that can be taken in any quantity at any time.
When considering the use of various sports supplements for an athlete, we always consider the calorie content or benefits of this or that incoming food. And even many athletes who do not use supplements control their protein intake exclusively. Which is not entirely true, because in addition to fats, proteins and carbohydrates, there are other micronutrients, the influence of which, if consumed correctly, can significantly increase and accelerate the appearance of the first sports results in CrossFit.
Today we will look at the issue related to taking such a class of sports nutrition as vitamins for athletes. What is it, and why do athletes involved in professional or amateur CrossFit need it?
General information
So, before considering vitamins for athletes in detail, it is necessary to understand what vitamins are in general? So, vitamins are, no matter how strange it may seem, proteins. But these are not simple proteins. These are amino acid chains connected in a certain way. When consumed, they practically do not denature, and, therefore, the body cannot digest them and decompose them into smaller components. At the same time, the molecular size of sports vitamins is so small that the body can digest them entirely in the form in which they enter the body.
Thanks to this, vitamin complexes for sports have actively come into use in almost all athletic areas of sports: from and ending with CrossFit. But why are vitamins so important, and do you need to monitor them no less strictly than your protein intake? After all, the body can synthesize the necessary vitamins from its own amino acid chains? In fact, this is not so. Unfortunately, the body can synthesize a limited amount of vitamins on its own, and only those that are necessary for life. Vitamin complexes contain essential vitamins that affect processes and have a structure that the body is not able to reproduce on its own.
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Another important feature is that the consumption of vitamins during training is no less than carbohydrates and energy. However, replenishing vitamins is much more difficult, especially if you are not a convinced vegetarian who consumes tons of vegetables and fruits.
Interesting fact: fruits are still a necessary component of a CrossFit athlete’s diet. After all, in addition to fructose, which is harmful to high-quality weight gain/drying, it contains a whole complex of various vitamins.
The effect of vitamins on sports performance
Let's look at how certain groups of vitamins affect athletic performance. This will help you understand why you should buy vitamin complexes and how to use them correctly to achieve the best results.
Vitamin group | When should I take it? | The importance of vitamins in an athlete’s diet |
Vitamins of group A | All the time | Vitamins of group A are powerful adaptogens. With significant consumption, they stimulate additional testosterone production, and most importantly, help the novice athlete recover faster between workouts. |
B1 vitamins | All the time | Vitamin B. Responsible for the formation of neuromuscular connections in the athlete’s body. Why is this necessary? When you operate at your peak capacity, you will be able to optimize your energy systems faster, resulting in increased performance, strength, power and endurance. |
B2 vitamins | All the time | Its main task is to compensate for external stress. It significantly increases immunity and suppresses the production of excess insulin when eating less. As a result, a person gets full much faster, which helps maintain a strict diet during extreme drying. In addition, this vitamin is anti-stress. |
B3 vitamins | All the time | Similar to B2 |
B6 vitamins | Drying | Vitamin B6, also known as niacin, is one of the most important components in the nutrition of a modern CrossFit athlete. Its main task is to compensate for external stress. It significantly increases immunity and suppresses the production of excess insulin when eating less. As a result, a person gets full much faster, which helps maintain a strict diet during extreme drying. In addition, this vitamin is anti-stress. |
Vitamins B12 | Drying | Vitamin B12 is a powerful stabilizer that allows for the correct distribution of other important incoming microelements, which leads to stabilization and better absorption of other nutrients and vitamins, resulting in increased efficiency of taking multivitamin complexes. |
Vitamins C | On mass | Vitamin C is the coolest adaptogen in sports. Its main task is to compensate for any liver damage. As a consequence, an increase in the body’s resistance to external organisms, which is expressed in strengthening the immune system, and reducing the likelihood of overtraining. |
Fish fat | Drying | Fish oil - although considered an omega 3 polyunsaturated fatty acid, the most important thing is that it contains various stabilizing complexes, including the successful combination of niacin and vitamin E, which help suppress excessive secretion of stomach acid, reducing the need to eat additional meals. |
Mineral components | Drying | Mineral components in combination with vitamin complexes give a very positive effect. We must not forget that with excessive load during training, most of the minerals come out with sweat. In addition, minerals significantly increase the absorption of beneficial amino acid chains from vitamins. |
Zinc | On mass | It is a powerful testosterone stimulant that increases testosterone production to its natural limit. Enhances the effect of vitamins E, D, B6 and K1. |
Magnesium | On mass | Similar to zinc |
Selenium | On mass | Similar to zinc and magnesium |
Vitamin D | On mass | Vitamin D together with vitamin E is an integrated approach that allows you to increase the receptivity of external calcium that you get with protein shakes, as a result of which the strength of ligaments, muscle and bone tissue increases. |
Vitamin E | On mass | Vitamin E together with vitamin D is an integrated approach that allows you to increase the susceptibility of external calcium that you get with protein shakes, as a result of increasing the strength of ligaments, muscle and bone tissue. |
Vitamin K1 | On mass | Vitamin K1 with increased consumption has a similar effect to creatine, the only difference is recoillessness. You are flooded with water, which increases endurance and reduces the risk of injury during most strenuous exercises. |
Note: the table does not show all vitamins, but only those vitamin groups and the best vitamins for athletes, the use of which will not only keep your body in normal condition, but will also give a real increase in performance during your training WODs.
How to take it correctly?
Having understood how vitamins affect those involved in sports, you need to determine what optimal dosages should be consumed by men and women. But the most important thing is to figure out when and how to take vitamins to achieve the best results.
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First of all, if you do not take vitamin complexes, different vitamins should be taken at different times and washed down with different liquids. The thing is that some vitamins are fat-soluble, others can be absorbed by our body only in combination with a small amount of alcohol alkaloids. And still others work only in combination with water and. At the same time, the need for vitamins throughout the day is not uniform, as is the need for proteins and carbohydrates.
Let's look at how to take certain combinations.
Note: the editors do not recommend buying multivitamin complexes in pharmacies, since often combining vitamins from different groups if taken incorrectly is simply a transfer of funds. If you decide to use a multivitamin complex, purchase them at specialized sports stores. It is there that the combination and ratio of various vitamins is optimally selected for a single dose. Moreover, such vitamin complexes are sold in different boxes. Some are for morning use, others are for post-workout use, etc.
Possible contraindications
When remembering the contraindications and potential harm of vitamins for the human body, we need to remember the classic proverb “Everything is good, but in moderation.” The same applies to vitamins. First, let's look at the contraindications.
- Some groups of vitamins are contraindicated for use by people suffering from problems with the thyroid and pancreas. For example, people suffering from diabetes are not recommended to exceed 50 mcg of vitamin C per day, since when it dissolves, it releases additional sugar that your body cannot always handle.
- For people suffering from genitourinary tract (and kidney) problems, it is recommended to limit the intake of vitamins E and D. They increase the absorption of external calcium, which can lead to additional deposition of kidney stones.
- For people quitting smoking or smoking, it is recommended to limit the intake of vitamin B, as it enhances the stimulant effect of the nootropics in nicotine from cigarette smoke, and therefore increases addiction. Or cigarettes, or vitamin B6.
In addition, there is personal intolerance due to individual characteristics.
But the most important thing is not to forget about hypervitaminosis. It occurs if you fanatically use multivitamin complexes without measure. It is expressed in the hyperreactivity of some systems, followed by their failure. The result is problems with the gastrointestinal tract, increased nervousness, an increase in the catabolic stress factor on muscle tissue, and most importantly, long rehabilitation.
To summarize
If, after reading the article, the question still rings in your head - which vitamins are best for sports - the answer will be extremely simple. These are the vitamins that are found in natural foods. The thing is that, no matter what vitamin you choose, the product that contains it has the optimal ratio of necessary substances for better absorption of vitamin complexes for sports.
Don't forget about vitamins, and remember that perhaps the strength plateau you've hit is a consequence of a lack of adaptogens. However, do not overdo it with multivitamin supplements, as you risk getting hypervitaminosis, which is very difficult to fight.
A deficiency of biological substances leads to a decrease in body functions, anemia, and loss of strength. Even with a healthy diet, weightlifters cannot do without vitamin and mineral doping. It supports performance, helps you adapt to heavy loads, faster and feel good. In addition, vitamins in sports influence biochemical processes that accelerate protein biosynthesis and stimulate metabolic processes.
How to choose
The range of multi-complexes is extensive, so it’s difficult to decide on a purchase. You can focus on the lines of well-known manufacturers of sports nutrition vitamins. This:
- American brands Optimum Nutrition and Solgar.
- Magnum Nutraceuticals.
- Dynamize Nutrition.
- Ultimate.
No less popular complexes for male athletes from a Belarusian company Maxler, which receives them from German raw materials. Supplements Vneshtorg Pharma (Russia) no worse quality and cost much less.
The products on the market are sold in the form of gelatin capsules, tablets, and packaged powders. Although the dosages and quantities are different, basically these are packages of 60 pieces weighing 345 - 365 g for a month of use.
Rating of the best vitamins for men 2018
The list is compiled taking into account the balance of the compositions, effectiveness, absence of contraindications and side effects.
- consists of 4 complexes and in total contains 75 ingredients that provide strength and energy to weightlifters.
- Multivitamin for men Designed for professional athletes. The complex includes 12 vitamins + 8 minerals + antioxidant complex. Among others - methionine, .
- Sports complex Ultra-Premium Vitamin contains the entire range of substances and plant enzymes.
- C Fit FitMax Made with rosehip and acerola extract.
- Maxler VitaMe– a universal complex that increases physical and mental abilities.
- VP Laboratory Ultra Men's with a multivitamin formula, it contains several biocomplexes and more than compensates for the deficiency of organic substances.
- Products Universal Nutrition under the names Animal Omega and is specially designed for gaining muscle mass for men.
The complexes help achieve high results without compromising your health.
Products from the pharmacy chain
Combination formulations with lipoic acid, biotin, vitamins B, C, E are useful for tone and mood. Thus, vitamin B1 affects muscle growth and energy stability. Tablets B12 enhances protein biosynthesis and the rate of its accumulation in muscles. The rating of pharmacy vitamins for men looks like this:
- Asparkam with potassium and magnesium. Microelements regulate metabolic processes in myofibrils and osmotic pressure. The drug increases endurance and fights muscle cramps.
- Potassium orate. The metabolite accelerates the course of biochemical processes, strengthens the heart muscle, and acts as an anabolic steroid.
- Formula Duovita with vitamins B, A, E, a set of microelements, formulated for active people.
- Tamoxifen increases male sex hormone and blocks estrogen.
- Metformin accelerates the transformation of glucose into glycogen.
- Mildronate increases endurance and energy, regulates metabolism, protects against...
- Vitrum Life (USA) with minerals and suitable for men and women. Russian analogue — Complivit Active.
- Formula Daily Formula designed specifically for power athletes.
How to take vitamins for sports
- Morning and afternoon with food.
- On training days, it is recommended to consume an additional 1.5 hours after training in the gym.
It was during the period Nutrients are needed to restore muscles and energy.
Although bodybuilders are not at risk of overdosing, deviations from the dosage regimen and exceeding the norm can cause unpleasant consequences in the form of allergies and gastrointestinal disorders.
But athletes have their own opinion on this matter. They accept a double norm, explaining this by the fact that water-soluble substances are eliminated in 2-4 hours. However, we must not forget that fat-soluble vitamins are retained in the body for a day, so one dose is enough. To avoid addiction, you need drink in courses.
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People exposed to increased physical activity must maintain their vitality at a high level. Vitamins for athletes help with this. The effect of vitamins is invisible, they don’t seem to change anything in how you feel - they don’t give you vigor and energy, they don’t increase muscles, they don’t improve your mood. Their action is rather preventive. But if they weren’t there, both health and sports ratings would be completely different.
When are vitamins needed?
It is generally accepted that a complex of vitamins should be taken in courses during periods of increased morbidity, for weakened and quickly tired people. In this case, athletes should be classified as constantly tired patients subject to high energy consumption. Research confirms that even a nutritious diet is not able to deliver to the body all the vitamins that are needed when playing sports.
The risk of hypovitaminosis increases with:
- metabolic disorders ;
- increasing the volume, intensity or frequency of training ;
- overwork;
- frequent changes in time and climate zones ;
- active growth of the body, which is especially important when prescribing vitamins and mineral complexes for child athletes ;
- with poor nutrition, lack of fruits and vegetables, special diet (vegetarianism) ;
- the use of protein supplements (change the consumption and need for various groups of vitamins) ;
- post-traumatic and post-operative recovery .
What vitamins are needed for training?
The needs for different types of loads are different. Therefore, pharmaceutical companies are developing complexes that best restore the body. There are specially recommended vitamins for sports and fitness, and the ligaments of athletes that improve their performance, certain vitamins for women and those that are usually prescribed to men, taking into account the needs of adolescents and children just starting to exercise.
Strengthening muscle mass
- - improves cell growth. Contained in carrots, fish oil, liver, dairy products.
- - controls protein synthesis and metabolism. Enters the body with wheat grains, bran, liver, and legumes.
- (B13) - improves tissue restoration. Contained in liver and dairy products.
Increased muscle tone
- (B3) - delivers nutrients to cells. The source is meat and dairy products, turkey, seeds and legumes, porridge from non-crushed cereals.
- (B9) - improves hematopoietic processes, and, consequently, muscle nutrition. Contained in greens, cabbage, beets, legumes. Folic acid supplements are important for fitness and are extremely necessary for women planning pregnancy.
- - stimulates metabolic processes. It is found in large quantities in rose hips, citrus fruits, and parsley.
- - protects body cells from damage. The main sources are spinach and broccoli.
- (B7) - improves metabolism, and thereby the functioning of the entire body. Contained in yeast, liver, chocolate.
Improved athletic performance
- (B2) - increases energy metabolism and promotes the healing of many body systems. Contained in cheese and dairy products, leafy green vegetables.
- - is a key link in the metabolism of fats and carbohydrates. Complexes with pyridoskine are the best and essential vitamins for athletes taking steroids. Natural sources - yeast, liver, wheat bran, potatoes, beans, raw yolks.
- (B12) - participates in hematopoiesis, carbohydrate and fat metabolism. Contained in liver, fermented milk products, raw yolks, seafood.
- - improves metabolism, helps break down fats more efficiently, increases endurance. Contained in pork, beef, fish, dairy products.
Sports injury prevention and recovery
- - necessary for blood clotting. Enters the body from green leafy vegetables (white and cauliflower, spinach), rose hips, green tea,.
- - regulates phosphorus-calcium metabolism, strengthens bones and joints. Contained in fatty fish, egg yolks, and dairy products.
- (B4) - ensures the passage of nerve impulses, the ability to coordinate movements, is necessary for the synthesis of cell membranes. Contained in meat, dairy products, legumes.
- Vitamins C and E.
Vitamin and mineral complexes
Among the variety of drugs, it is quite difficult to understand which vitamins are best for athletes.
Among the products sold in pharmacies, you should pay attention to the following:
- Multitabs Intensive - produced in Denmark, contains the entire complex of vitamins for sports activities, as well as 9 minerals. Recommended for physical activity and for restoring the body.
- Multitabs Junior - a similar complex, it contains 11 vitamins and 7 minerals. Suitable for schoolchildren, can be prescribed to a child involved in sports from 4 years old.
- Multitabs Active - the composition is supplemented with ginseng root extract, which helps stimulate physical and mental activity and increase protective forces.
- Bio-Max- a drug produced in Estonia, contains all the main beneficial substances and improves metabolic processes in the body.
- Complivit Active- Russian drug, contains 12 vitamins and 10 minerals, including calcium and phosphorus, fluorine, iodine and selenium. Recommended for children and teenagers from 7 to 12 years old.
- Ortho Taurine Ergo - Russian combination drug containing taurine, succinic and lipoic acids. The drug increases endurance in athletes and promotes muscle growth. It normalizes the functioning of internal organs, improves heartbeat, and is indicated for diabetes, liver diseases, and nervous system disorders.
- Supradin Energy - a Swiss-made product, contains 10 vitamins and 12 minerals. Improves metabolic processes, promotes a surge of energy and vitality.
- 7+ - a complex produced in Slovenia, contains 10 vitamins, a good remedy for schoolchildren from the age of 7.
- Gerimaks Energy - a Danish product with 9 vitamins and 8 minerals, also enhanced with ginseng and green tea extracts. Tones the body, helps relieve fatigue, optimizes blood circulation and the functioning of the nervous system.
- Duovit Energy- the drug from KRKA (Slovenia) is recommended for everyone who works out a lot in the gym. It has an adaptogenic and stimulating effect, increases performance. Contains ginseng.
- - an American drug containing 32 useful components, including ginseng extract. Recommended for increasing endurance under loads during recovery from injuries. Normalizes the functioning of the cardiovascular, nervous and muscular systems.
- Alphabet Effect- Russian dietary supplement intended for sports and fitness. Contains 13 vitamins with 9 minerals. The daily dose is divided into 3 doses; each tablet contains only compatible components. Recommended from 14 years of age.
- Opti-Men- Most Popular . Increases body tone, improves digestion and metabolism. It contains a huge number of components, the main ones being vitamins B, C, E.
- Opti-Women- the best. The rich composition also includes phyto-components.
- Cheaper than Opti-Man and lasts longer. The composition is almost identical.
Sports nutrition
In addition to supplements that improve the general condition of the body, there are complexes for professional athletes. In addition to vitamins and minerals, they may contain amino acids, enzymes, proteins and carbohydrates, and plant extracts. They significantly increase the athlete’s energy potential, allow them to build muscle mass, resist fatigue and decreased immunity, and increase endurance and athletic achievements.
Among such complexes, the following are especially popular:
- complexes from Twinlab - with individual ingredients and specially selected daily vitamins;
- dietary supplements from Universal Nutrition , containing all the components for achieving success in sports;
- vitamin and mineral formulations from BioTech .
What vitamins to take and whether to drink them at all is up to each athlete to decide for himself. But it is likely that under high loads even the most balanced diet may not be enough. The ideal solution is to select biologically active supplements together with a therapist and sports doctor, depending on the type of sport, general health and blood tests that reveal a deficiency of a particular microelement.
What vitamins for athletes can you buy at the pharmacy? This is a common question. Let's find out in this article. In the modern world, it has become fashionable to maintain good physical shape and lead a healthy lifestyle. More and more young people are visiting gyms and sports centers. It is far from a secret that intense physical activity can deplete and exhaust the body, and affect the central nervous and cardiovascular systems in a far from favorable way. To avoid this, you need to take special supplements regularly.
Benefits of vitamins
A person who leads an active lifestyle requires an order of magnitude more nutrients to maintain the body in proper shape. If we talk about professional athletes, their need for vitamins can double, and for antioxidants three to four times. This is why it is so important to find the best and most effective vitamin complex suitable for sports purposes. Naturally, today not only pharmacies, but also sports nutrition stores offer a wide range of sports supplements, however, due to the lack of certification, they should not be taken into account and considered as an ideal option. It is better to purchase vitamins for athletes at the pharmacy.
Features of choice
Let's figure out what should be included in complexes for athletes and in what quantities. People involved in physical activity, as a rule, do not come to the pharmacy in search of ascorbic acid. Their requirements for dietary supplements are much broader and more varied, and the choice is made taking into account age, gender, and training intensity.
Safety
If you follow all the recommendations specified in the instructions and avoid overdose, then the vitamins are absolutely safe for the body. Therefore, the most suitable option is to choose a complex with the help of a specialist for specific purposes. A deficiency of nutrients in an athlete’s body can lead not only to a lack of progress in training, but also to health problems. Therefore, vitamins for athletes in the pharmacy are presented in a wide range.
The first thing you should do when deciding to include dietary supplements in your daily diet is to consult with a trainer, and ideally with your doctor. The instructor will recommend the most effective drugs for a specific type of load, and nutritionists and immunologists will find out which specific substances are needed to be replenished. Taking into account the data obtained, as well as gender, age and type of sport, the optimal drug will be selected.
Price
If we talk about the cost of the complexes presented in pharmacies, then it varies from quite inexpensive and accessible options, to seriously hitting the wallet. However, it is not worth buying at a high price due to the impressive list of vitamins included in the drug. In this case, it is important to monitor the correct proportions, digestibility and compatibility of certain components.
It is necessary to carefully read the composition of synthetic vitamin complexes. Sometimes they can contain 100 percent of the daily requirement, which is only suitable for an unbalanced and vitamin-free diet. If you adhere to the correct diet, which contains fruits and vegetables, dairy products and meat, then there is simply no need for such a complex.
You should only purchase dietary supplements at a pharmacy. The best vitamins for athletes are usually sold there.
Age
The age of the athlete is another factor that should not be neglected when choosing vitamins. The older a person is, the higher the need to replenish certain substances in the body. In addition, there are differences in sports complexes for men and women. If for the fair sex the iron content becomes an undeniable and useful advantage, then in a man this element can cause heart problems and provoke hand tremors.
It is necessary to carefully study the instructions for the drug and also check the expiration date. Such complexes normalize the balance of nutrients, help avoid health problems and do not allow muscle growth to stop.
So, what vitamins for athletes are the most popular at the pharmacy?
What doesn't go together?
We've sorted out the selection criteria, now let's turn our attention to digestibility and the right combination of vitamins. The following elements do not combine:
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It is important for many people to know which vitamins for athletes are best purchased at a pharmacy and which ones are best purchased at a sports store.
What goes together?
The following vitamins and minerals can be beneficially combined:
- vitamin E and selenium;
- boron will promote the absorption of calcium, magnesium and phosphorus;
- B6 ideally groups with magnesium;
- calcium together with vitamin K will help strengthen the skeleton and increase blood clotting;
- Vitamin D also helps absorb calcium and also helps raise phosphorus levels;
- Iron must be supplemented with copper and vitamin C for better absorption.
Specific tasks
When choosing a complex of vitamins for athletes in a pharmacy, you should carefully study which elements are suitable for specific tasks:
For muscle growth, you should choose vitamins B1, B13 and A. They help synthesize protein and normalize cell growth. B1 is found in legumes, grains and organ meats, and vitamin A is found in carrots, dairy products and fish oil. B13 helps quickly restore tissue after exercise and can be found in milk, yeast and liver.
Vitamins such as C, E, B3, H, B7 and B9 are suitable for increasing muscle tone. C and E help reduce the level of free radicals. As you know, they are found in citrus fruits, broccoli, tomatoes and melon. Vitamin E can be found in vegetable oils, nuts and bran. B3 nourishes muscles, delivering necessary substances to cells. It can be found in tuna, liver, eggs and milk. H and B7 accelerate metabolism. You can get them from soybeans, cereals, liver and yolks. B9 is folic acid, known to everyone. It enriches the muscles with oxygen, thereby improving blood circulation. It is found in beans and vegetables, but in too small a concentration to be sufficient for recovery after intense training.
To avoid serious injuries, it is important to take vitamins C, K and D. They help improve blood clotting, as well as the balanced formation of connective tissues. Vitamin K strengthens bones (found in avocados, bananas, kiwi and lettuce). D helps calcium and phosphorus to be absorbed in the body.
To increase endurance and performance during training, you need to take vitamins B12 and B6. B12 transmits brain signals to muscles using nerve endings. It is found in fish, meat and milk. B6 regulates metabolism.
Vitamins B4, E and C have a restorative function.
Thus, B vitamins increase endurance and can increase the intensity of physical activity. A deficiency of these elements will inevitably cause an imbalance of proteins and fats, which will lead to stagnation in muscle building. Vitamins C and E compensate for the amount of antioxidants lost during exercise.
Popular vitamins for athletes in pharmacies, according to reviews
Pharmacies offer a fairly large selection of vitamin complexes. For athletes, dietary supplements are sold in specialized stores. Here are some of them:
- Optimum Nutrition Opti-Men.
- Platinum Multivitamin.
- Vita Jym.
- Animal Pak Universal Nutrition.
- Controlled Labs Orange Triad.
- Optimum Nutrition Opti-Women.
- MusclePharm Armor-V.
The price category varies from 1500 to 3000 rubles. It depends on the number of tablets in the package. Such drugs speed up metabolism, strengthen the immune system, increase the body's performance, and also promote muscle regeneration and rapid recovery after training.
If you don’t have money for expensive vitamin complexes, then you can replace them with regular ones, which are sold in every pharmacy:
- "Undevit." The drug is made in Russia. The cost can be called low (about 60 rubles), one package contains 50 tablets for oral administration. The composition is balanced, however, athletes are advised to increase the dosage prescribed in the instructions several times. Among the shortcomings, one can note the incomplete composition and the absence of some microelements.
- "Vitrum". These are complex vitamins for athletes; they can also be purchased at the pharmacy. Contain micro- and macroelements in sufficient quantities. However, the cost of the drug is high - 800-1000 rubles, which makes it not the most affordable.
- "Complivit." Another fairly budget-friendly domestic option. It is not a special vitamin complex for athletes, but increasing the dose taken solves this issue. On average it costs about 150 rubles.
- "Aevit". Combined drug of domestic production. Contains two active ingredients: tocopherol acetate (E) and retinol palmitate (A). Both elements are antioxidants and are responsible for the rapid recovery of the body after physical activity.
We looked at what vitamins there are for athletes. You can purchase them at a pharmacy or sports store only after consulting with a trainer and your doctor.
Natalia Govorova
Reading time: 16 minutes
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Nowadays, even with a well-balanced diet, a person needs additional intake of minerals and vitamins (the consequences of an urban lifestyle always make themselves felt). What can we say about athletes who simply cannot achieve the desired results in the absence of the right diet and vitamins.
How to choose vitamin-mineral complexes, and which ones are recognized by athletes as the best?
Features of vitamin-mineral complexes for people in sports - what should be in the composition and what to look for when choosing?
Of course, modern athletes do not go to the pharmacy for ascorbic acid. Vitamin complexes are selected carefully, taking into account not only gender and age, but also the type of sports activity.
Such supplements do not cause harm to the body if you follow the instructions and remember that excess vitamins in the body will not bring any benefit.
That is, such drugs should be chosen only with a specialist and based on specific goals.
However, the need for vitamin complexes directly among athletes is significantly higher than among “mere mortals,” and the risk is not only of “stagnation” in the middle of training, but also of more serious problems.
How to choose a vitamin-mineral complex?
- First of all, you should consult with a trainer and experts in this field. The trainer will tell you which supplements will be most effective for specific loads, and specialists (nutritionists, immunologists, etc.) will help you find out which vitamins are most deficient, which are in excess, and which drugs will be the most optimal choice taking into account these facts and load , age, gender, etc.
- The price range for vitamin supplements today is quite serious. There are supplements from a low price category that promise the same effect as expensive ones, and there are serious complexes that include almost the entire periodic table and the entire list of vitamins, which really hit the wallet. But here it is worth remembering that a lot is not always “good” and useful. The strict proportion of components, their compatibility and digestibility, and compliance with the needs of the athlete are also important.
- Reading the labels! Synthetic preparations may contain vitamins that cover 50-100% of all the body's needs for them. That is, with a balanced diet, the presence of vegetables and fruits in your menu, and constant consumption of fermented milk products, 100% coverage of the daily requirement of vitamins is simply not required. This means that such drugs are needed only in case of an unbalanced diet.
- Remember your lifestyle and sport. The heavier the load, the more intense the training, the more vitamins the body requires. Don’t forget about age: the older a person is, the higher his needs for certain elements.
- Less iron! This component in the vitamin complex will be useful for women, but in men it can cause tremors, lead to heart problems and even cause a heart attack. The iron that food “brings” into the body every day is quite sufficient. Conclusion: Iron content in supplements for men should be minimal.
- We read the composition, recommendations and special instructions from the manufacturer very carefully! Balance and dosage are the most important. Well, and the expiration date, of course.
Modern “sports” vitamins are created taking into account the specific needs of an overloaded body. The right vitamin complex protects the body from vitamin deficiency and serious health problems, and also prevents inhibition of muscle growth.
Now about the interaction of microelements and vitamins with each other.
Doesn't fit well:
- Iron with calcium. Separately from calcium, this microelement is absorbed much more efficiently - 1.5 times. It is also worth noting that the digestibility of manganese in this “cocktail” will also be inferior.
- Vitamin C in large quantities can cause copper deficiency. It is also not compatible with all B vitamins.
- Iron and vitamin E are completely incompatible.
- Beta carotene lowers vitamin E levels.
- And B12 in some cases increases allergies to B1.
- Regarding zinc , it should not be mixed with copper and the iron/calcium “duet”.
Combines well:
- Selenium with vitamin E.
- For the interaction of magnesium, calcium and phosphorus, boron will not be superfluous.
- Vitamin A with iron (the former promotes the absorption of the latter).
- Magnesium goes perfectly with B6.
- Thanks to the combination of vitamin K and calcium, bone tissue is strengthened, and blood clotting also increases.
- Calcium is perfectly absorbed in the presence of vitamin D, which, among other things, has a positive effect on phosphorus levels.
- And to better absorb iron, it is supplemented with vitamin C and copper.
We choose dietary supplements based on the type of sport - which elements solve what problems?
For muscle growth:
- B1, A. Promote normal cell growth and are responsible for controlling protein synthesis. We look for B1 in cereals, kidneys/liver and beans, and vitamin A in fish oil, carrots and dairy products.
- B13. This element (note: orthic acid) is needed for rapid tissue regeneration. We look for it in yeast, milk, and liver.
To increase muscle tone:
- S, E. Reduce the concentration of free radicals in the body. We look for the 1st in citrus fruits, tomatoes and broccoli, melons and sweet peppers. The second is in bran and vegetable oils, as well as in nuts.
- AT 3. This is a key source of nutrition for your muscles. Needed to transport nutrition into cells, especially during severe and regular exercise. Found in tuna meat, eggs/milk, and liver.
- N, B7. Engine of metabolism. Present in cereals and liver, in soy and, of course, in egg yolks.
- AT 9. Everyone knows about the benefits of folic acid. It is needed to supply muscles with oxygen and improve blood circulation. It can be found in vegetables and beans, however, its content in products is too small to provide oneself with its daily requirement under constant loads.
To prevent injuries in sports:
- WITH. Promotes harmonious formation of connectives/tissues, and also increases blood clotting.
- TO. It also helps with coagulation issues, as well as strengthening bones. We look for it in bananas, avocados, lettuce leaves and kiwis.
- D needed for a strong skeletal system and for the absorption of calcium and phosphorus. Found in eggs and milk.
To increase “efficiency”:
- AT 12. Needed to improve the conduction of signals from the brain to the muscles through nerve endings. We look for it in milk, fish, meat.
- AT 6. Element for regulating metabolic processes. Present in fish and eggs, and in chicken and pork.
To restore the body after intense training:
- AT 4. Needed for the regeneration of membranes to muscle cells. We look for it in soybeans, fish, and meat.
- And also those described above E and S.
From B vitamins (this should be remembered) the intensity of strength training largely depends. They are usually used up especially actively during “failures.” A deficiency of these vitamins leads to disruption of the metabolism of fats and proteins, which, in turn, inhibits the growth of muscle mass.
But without vitamins C and E cannot be avoided when compensating for oxidative stress that manifests itself during training. According to the recommendations of sports pharmacologists, vitamin supplements should be chosen with microminerals containing from 50 to 100 mcg of “B12”, 400-800 IU of vitamin “E”, 500-1000 mg of “C” and from 50 mg of “B1”, “B6” "
Naturally, it is impossible to provide the entire daily requirement of vitamins with nutrition alone. Even a child has to purchase additional vitamin complexes, and even an athlete with a very heavy load cannot do without supplements.
10 best vitamins for athletes - indications for use, composition and price of complexes
The choice of dietary supplements today is more than wide.
Moreover, each drug has its own specific effect: general strengthening, improvement of mental functions, reproductive, etc.
That's why do not forget to consult with specialists first.
As for the best complexes for sports people, their rating is compiled according to the reviews of the athletes themselves:
The cost of 50 servings (150 tablets) is about 1800 rubles.
Accelerates metabolism, helps strengthen the immune system and the entire male body, increases performance, promotes muscle tissue regeneration and rapid recovery after training.
Contains a phyto-mixture, 25 minerals and vitamins, 8 exotic plants, 8 amino acids, 4 enzymes. There are 75 components in total.
The cost of 30 servings (90 tablets) is about 1500 rubles.
Premium class complex. Provides support and protection for the body, improves tone, supports during heavy loads, helps build muscle mass, and protects against catabolism.
Contains enzymes and amino acids with glycine, two dozen minerals/vitamins, in particular E and C.
The cost of 30 servings (60 tablets) is about 1500 rubles.
Designed for athletes with a low level of training and in situations where they need to achieve solid results. Strengthens the immune system, tones, supports, improves muscle growth and accelerates metabolism, etc.
Contains 25 micronutrients, B-complex, K2 and E, chromium polykinate and vitamin A, Bioperine.
42 servings (42 packs) – about 4000 rub.
It is considered one of the most popular and effective vitamin preparations for athletes. Improves health, promotes muscle growth and fat burning, improves endurance and strength, strengthens the immune system, promotes protein absorption, improves concentration and focus.
Contains antioxidants and 19 amino acids, a nutritional enzyme complex, 22 vitamins and minerals, proteins and carbohydrates, a performance enhancing complex.
270 tablets (for 1 serving – 6 tablets) – 2550 rub.
An ideal product for supporting the immune system and digestive system, protecting muscle tissue, increasing the duration and intensity of workouts, rapid recovery after exercise, increasing the elasticity of connective tissue, strengthening cartilage and joints.
Contains 12 vitamins, 14 microelements, as well as complexes of natural ingredients for immunity, ligaments and joints, digestion and against inflammation.
30 servings (60 capsules) – about 800 rub.
A drug for women that provides absolute support for the body during intense sports and improves tone. General strengthening properties, acceleration of brain activity and metabolism, increased immunity, stimulation of almost ALL a woman’s capabilities.
Contains 17 special components (note: isoflavones, etc.), 23 minerals and vitamins, folic acid, etc. There are about 40 elements in total.
30 servings (180 capsules) – about 3000 rub.
Supplement for creating “armor” for joints and muscles. Reliably protects against training stress, allows you to exercise at maximum speed, supports the immune system 100%, accelerates the removal of metabolic products, protects the heart, and speeds up recovery after training.
Contains vitamins and minerals, antioxidants, probiotics, omega fats, detox complex, immunomodulators.
30 servings (30 packs) – more than 3500 rub.
Premium drug. Extends the duration of training, improves the condition of the gastrointestinal tract, strengthens the immune system, supports joints and bones, and muscle growth.
Contains more than 70 useful components: proteins and fats, vitamins and microelements, complexes for the liver, for male strength, for joints, an antioxidant mixture and a fruit super-mix, fish oil, cognitive support.
100 servings (200 capsules) – about 1100 rub.
One of the best drugs that helps improve the functioning of all body systems at once. In addition, the supplement increases the tone and energy potential of the athlete.
Contains herbal extracts, amino acids, vitamins and microelements, energy mixture, AACG and BCAA mixture, etc.
30 servings (90 tablets) – more than 2000 rub.
A unique drug that confidently occupies a leading position among sports vitamin supplements. Action: increasing immunity and general well-being, improving the functioning of internal organs, reducing inflammatory processes, strengthening the nervous system, eliminating fatigue, restoring metabolism.
Contains: 10 vitamins, 24 microelements, extracts of medicinal herbs.
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