About the Benefits of pre-workout Vitamins
If you train hard in the gym to shape your body or to maintain the results you have already achieved, then you are probably already following a training program and diet to lose weight or gain muscle mass. This is undoubtedly the first step towards achieving the set goals.
When it comes to diet, most people monitor the amount of macronutrients in their diet – protein, carbohydrates and fats. However, you should also focus on the intake of micronutrients – vitamins and minerals. They are needed by the body to rebuild muscles and for the proper functioning of the metabolism through which nutrients are converted into energy.
What vitamins to take when Exercising?
It is a well-known and indisputable fact that vitamins are vital for the health and proper functioning of the body. The best way to get them is through food – by eating fresh fruits and vegetables, meat, fish, etc. But in people engaged in fitness, it is necessary to take vitamins alone in the form of vitamin complexes or supplements.
Basically, vitamins are divided into two groups – fat-soluble (A, D, E and K) and water-soluble (C and B vitamins). They are a catalyst for metabolic processes in the body and their deficiency in exercisers can lead to a decrease in strength and physical endurance. Here are the vitamins we recommend you take to be effective in the gym.
Vitamin A supports protein synthesis and glycogen production. Protein synthesis plays a major role in muscle growth, and glycogen is a source of energy during strenuous exercise.
Vitamin A also helps restore bones and joints after exercise, improves vision and protects the body from free radicals. You need to include it in your diet, especially when your diet does not include green leafy vegetables, eggs, pumpkin, carrots and oily fish. The recommended daily dose is 2.5-3 mg.
Vitamin D has been nicknamed the “sun vitamin” due to the fact that the human body obtains it from sunlight. But during the winter months or due to the inability to get enough sun exposure, it turns out to be a difficult task to get the amount we need.
Its role is also to help maintain healthy bones and protein synthesis – all things we need to be strong and resilient. In addition, it helps to quickly absorb nutrients, good mood and healthy insulin levels in the body.
Although it is difficult to get vitamin D through food alone, consuming oily fish such as tuna, mackerel and salmon, soy milk, beef liver, egg yolks and cheese helps maintain higher levels. The recommended daily dose is at least 0.02 mg.
Important note: Vitamin D allows the body to absorb calcium, which is then directed by Vitamin K to the bones, so it is desirable to take the two in combination. In the absence of vitamin K, calcium tends to accumulate in the arteries instead of the bones, and thus lead to heart disease.
Vitamin E is well known for its beneficial effects on the skin, but in addition, in physically active people, it is very necessary to maintain a high energy level.
The other main functions of vitamin E are related to protein synthesis, maintenance of skeletal and cardiac muscles and the formation of red blood cells. Deficiency usually causes symptoms such as muscle pain, vision problems or the central nervous system.
The best sources of vitamin E are sunflower seeds, almonds, olives, spinach, papaya and turnips. The recommended daily dose is 20-30 mg.
B vitamins are coenzymes that the body uses in proportion to the energy invested in training. These vitamins help convert nutrients into energy, increase tone, improve the functioning of the nervous system and muscles, as well as intestinal peristalsis.
Thiamine, niacin, riboflavin and pantothenic acid are among the B-group vitamins that the body consumes during each workout. It is desirable to take as a supplement vitamin B complex, including all vitamins from this group.
- Vitamin B12 (cobalamin) – Helps the body produce red blood cells, which are responsible for delivering oxygen to the muscles – a function that defines it as a key player in muscle growth. It is found in many of the foods we eat daily – fish, dairy products and chicken. Vegetarians and vegans are at greatest risk for vitamin B12 deficiency. It is recommended for them to consume nut milk, soy and fortified cereals. The recommended daily dose is 2-3 mg.
- Vitamin B1 (thiamine) – The main functions of vitamin B1 are related to the metabolism of proteins, fats and carbohydrates. Thiamine is often used to treat muscle fever resulting from intense exercise. This is due to its ability to remove accumulated deoxidized products in the muscles and blood. The recommended daily dose is 3-6 mg.
- Vitamin B2 (riboflavin) – Has an important role in providing energy to the body. It is involved as a component in two coenzymes that combine carbohydrate and lipid metabolism. In addition, it prevents muscle cramps and improves tissue respiration during strenuous exercise. Vitamin B2 is found in foods such as spinach, egg yolks, milk, beef liver, cereals and more. The recommended daily dose is 3-4 mg.
- Vitamin B3 (niacin) – Supports muscle recovery and growth and gives them relief. For this reason, many bodybuilders and fitness models get large amounts of it before taking pictures. In addition, it improves glucose metabolism, increases good cholesterol (while limiting bad) and keeps hormone production within normal limits. In food, vitamin B3 is found in bananas, eggs, seeds, meat and fish. The recommended daily dose is 35 mg.
- Vitamin B5 (pantothenic acid) – Lack of vitamin B5 in the body can lead to lack of energy, muscle cramps, pain and stiffness. It is involved in many metabolic processes in the body, as well as in the synthesis of cholesterol, hormones and steroids. The main sources of pantothenic acid are beef liver, cereals, legumes, yogurt, cabbage, carrots and others. The recommended daily dose is 10 mg.
- Vitamin B6 (pyridoxine) – Pyridoxine is actively involved in protein metabolism and together with B12 is also key to increasing muscle mass in the body. The food is found in meat, egg yolks, beef liver and cereals. The recommended daily dose is 5 mg.
- Vitamin B9 (Folate or Folic Acid) – It is key to muscle growth as it supports the production of red blood cells. Folic acid deficiency causes symptoms such as body aches, shortness of breath, pale skin and digestive problems, and anemia can develop. The recommended daily dose is 0.4 mg.
The body needs to take vitamin C especially in cases where the diet does not include enough citrus fruits or green leafy vegetables. Vitamin C maintains healthy skin, bones, connective tissue and promotes the absorption of iron in the body.
Iron is essential for transporting oxygen from the lungs to the muscles during exercise and insufficient amounts of it can lead to a feeling of weakness and cessation of exercise.
Vitamin C helps the body adapt to the needs of training by maintaining the processes of growth and tissue repair. The richest in vitamin C are rose hips, followed by citrus fruits, peppers, strawberries, potatoes, cauliflower and others. The recommended daily intake for men is 90 mg, and for women – 75 mg.
Is there a risk of Vitamin overdose?
When vitamins are taken in the form of vitamin complexes or as part of food supplements, it is necessary to monitor the doses in which they are contained in the product. There is a real danger of vitamin overdose and it should not be ignored. However, it is important to note that in order for an overdose to occur, very high doses must be taken for a very long period of time.
Vitamins that can be overdosed are fat-soluble A, E and K, because they are absorbed with the help of fats and stored in the body for a long time. Excess water-soluble vitamins in the body are excreted in urine and sweat.
How to get enough Vitamins for our fitness Needs?
The recommended way to get the above vitamins is through food, ie by following a diet. However, this is often a problem for modern man and his hectic daily life. In these cases, fitness experts recommend taking supplements. They can be in the form of pills containing different groups of vitamins and minerals, or in the form of so-called mutvitamins – water-soluble capsules with widespread distribution in the commercial network.
It is especially recommended to take multivitamins during periods of active training and increase muscle mass. The optimal volume is one 1000 mg soluble capsule. on the day of the workout, about 1 to 2 hours before it starts.