How vitamins relate to exercise capacity

There are many types of vitamins, and there are more than 30 kinds of vitamins that are known to be divided into two categories: one is fat-soluble vitamins, such as vitamin A

d, e, k, etc.; The other category is water-soluble vitamins, such as vitamins BL, B2, B6, B1:, C, PP, etc. Its physiological function is mainly to regulate the metabolism of substances and maintain the life and normal function of the human body.

Specifically, vitamin A plays an important role in maintaining human growth and development, protecting eyesight, and mucosal metabolism; Vitamin B complex.

It can promote the metabolism of substances in the body and protect the nervous system.

and digestive system health and can improve immunity. Vitamin C

It can improve the biological oxidation process of human tissues, promote substance metabolism and hematopoietic function, enhance human resistance and stress ability, and participate in biochemical processes such as detoxification.

Many sports medicine researchers have pointed out that vitamin needs are of special significance in competitive sports training. Vitamins not only participate in the metabolism of human substances and maintain the normal physiological functions of the body, but also have important value in improving athletes' attention, improving exercise efficiency, and preventing sports diseases.

Vitamins are involved in various activities of the body, such as metabolism, antioxidant, dredging, conversion of collagen, alleviation of inflammation, etc., of course, it has a great relationship with exercise ability, after exercise can maximize the use of vitamins, and the body can not create vitamins by itself, although vitamins are trace elements in the body, but participate in a very important role.

Most vitamins are involved in the composition of coenzymes, so vitamin deficiency can affect the catalytic ability of enzymes, cause metabolic disorders, and reduce the body's ability to exercise, however, when the body is not deficient in vitamins, excessive intake of vitamins does not have the effect of improving exercise capacity.

Some vitamins can catalyze the instantaneous conversion of ADP in the body, so as to obtain explosive power.

Answer]: Vitamins are a class of small molecule organic substances necessary to maintain human growth, development and metabolism. Because most vitamins are involved in the composition of coenzymes, vitamin deficiency can affect the catalytic ability of enzymes, cause metabolic disorders, and reduce the body's ability to exercise.

However, when there is no deficiency of vitamins in the body, excessive intake of Gyenata vitamins does not have the effect of improving exercise capacity.

Vitamin supplementation and exercise capacity.

1 Vitamin E

Supplement with athletic capacity.

For athletes, the antioxidant effect of vitamin E on the fight against free radicals produced in large quantities during exercise.

Protects cell membranes.

Protection from lipid peroxidation is of great significance. The production of free radicals is associated with exercise-induced muscle damage. Many studies have looked at antioxidants not only for indicators of oxidative stress and muscle damage, but also for antioxidants.

Does supplementation have an effect on muscle damage.

2 Vitamin B2

Supplement with athletic capacity.

Vitamin B2 is a coenzyme component of flavonases in the mitochondrial respiratory chain in the body, and plays an important role in the ** mitochondrial electron transport system. Therefore, vitamin B2 is important for aerobic endurance in athletes. When an athlete is deficient in vitamin B2, the muscles are weak, the endurance of the muscles is reduced, and the fatigue is easy to do.

3 Vitamin C

Supplement with athletic capacity.

Vitamin C is a potent antioxidant that effectively regenerates vitamin E; It also aids in the absorption, transport, and storage of non-heme iron. Vitamin C supplementation in athletes improves immune function, reduces fatigue and muscle soreness, and protects cells from free radical damage. However, vitamin C supplementation should be long-term.

Acute vitamin C supplementation does not appear to be helpful in removing free radicals and muscle damage.

We know that vitamin E, also known as tocopherol, is an isoprene derivative of 6-hydroxybenzodihydropyran ring. Vitamin E is an oily liquid, orange-yellow or yellowish, soluble in fats and lipid solvents. Vitamin E has the effect of protecting the nervous system, skeletal muscle, and retina from oxidative damage; Adequate vitamin E inhibits the peroxidation of lipids in cell membranes and protects LDL-C from oxidation.

Vitamin E also inhibits platelet aggregation on the surface of blood vessels and protects the vascular endothelium, so it is thought to have a preventive effect on atherosclerosis and cardiovascular disease.

During long-term and high-intensity exercise, the endogenous free radical production of the body increases, which is very detrimental to maintaining the integrity of the biofilm and the biological activity of the enzyme. Exercisers need vitamin E supplementation, which mainly uses its antioxidant function to fight free radicals produced during exercise. In addition, vitamin E can also help improve immune function during exercise, vitamin E can relieve muscle soreness after exercise or physical exertion, and can also reduce the degree of muscle damage caused by strenuous exercise.

Most studies have shown no effect of vitamin E supplementation on exercise performance, with the exception of studies on altitude training. A study of climbers showed that supplementation with 400 IU of vitamin E per day during high-altitude mountaineering training increased an athlete's anaerobic threshold (a physiological indicator of aerobic capacity), but whether it improved actual exercise capacity requires further research.

How much should I add if needed? Vitamin E is relatively non-toxic, but excessive supplementation of vitamin E can weaken the bactericidal ability of white blood cells, and can also increase the need for vitamin K, when the supplement amount reaches 200-1000mg, some people may have gastric dysfunction, weakness. Dietary Reference Intake of Vitamin E: In 2000, the Chinese Nutrition Society formulated the appropriate intake (AI) of vitamin E for each age group in the 2000 Dietary Reference Intake for Chinese Residents, which is 14 mg -TE d for adult men and women, and 800 mg -TE d for adults and men.

Therefore, in the case of sports training, vitamin E supplementation should be paid attention to the appropriate amount, and a large amount of vitamin E supplementation is not encouraged, and it is recommended to supplement it through food. Foods containing vitamin E include: wheat germ oil, cottonseed oil, corn oil, peanut oil, sesame oil, walnuts, almonds and other nut foods.

There are three main types:

Vitamin B1: promotes metabolism, maintains nervous system function, reduces fatigue, promotes exercise capacity;

Vitamin C: participates in the biological oxidation process of tissues, promotes substance metabolism, etc., and plays an important role in improving the body's exercise ability;

Vitamin E: It has the effect of promoting metabolism and antioxidant effect, and has a good effect on the human heart.

People who regularly participate in sports have more needs for vitamins than ordinary people, vitamins are involved in the metabolism of the body through the formation of coenzymes or abdominal muscles, and when exercising, the body's energy consumption increases, accelerating the metabolic process, and the activity of various enzymes increases, so that the consumption of vitamins increases accordingly. At the same time, sweating during exercise will cause the loss of water-soluble vitamins, especially vitamin C, so people who often participate in sports should consciously eat more vitamin-rich foods.

Vitamin preparations should also be supplemented if necessary. The vitamins closely related to exercise ability mainly include vitamin C, which participates in the biological oxidation process of tissues and promotes the metabolism of substances. It plays an important role in improving the body's exercise capacity, as well as vitamin B1, which promotes metabolism, maintains nervous system function, reduces fatigue and exercise ability, and vitamin E promotes metabolism and antioxidant effects, and has a good effect on the human heart.

Vitamin supplements can be taken in daily life, and some vitamin preparations can also be supplemented after a particularly large amount of exercise.

Of course, there are other ways to supplement vitamins with vitamin supplements. Remember to drink plenty of water, you will sweat a lot after exercise, and a lot of water will be taken away from your breath Now you will lose 1000 2000ml of water after exercising for an hour, so it is important to replenish water in time. Intense exercise can also cause sweat, and many minerals are lost with sweat, mainly potassium and sodium.

The body stores a lot of sodium, and sodium is easily replenished from food. Potassium is less abundant in the body, so after exercise, we should pay attention to choosing bananas, oranges and other foods rich in potassium for supplementation. Drinking more milk and eating more lamb after exercise can replenish zinc, because zinc is an element lost from sweat and urine.

It is very important for health, and you can also take a multivitamin to supplement zinc.

You can also eat more grapes, mushrooms, cauliflower, apples, peanuts, etc. These foods can help the body regulate blood sugar because they contain chromium. There is also vitamin E, exercise not only consumes a lot of energy, but also requires a lot of oxygen and a large amount of oxygen.

In the body, it can promote the production of free radicals and cause damage to the body in many ways, and vitamin E can prevent this damage from happening. It also prevents muscle soreness after exercise. In general, it is all about eating more fruits and vegetables, and these are the right ways to supplement vitamins after exercise.

Studies have shown that exercise people need to regularly supplement vitamins, especially vitamin C, B, E vitamins, and the vitamins provided by the normal diet can only meet the body's need for vitamins, while the exercise population due to sweat consumption and loss during exercise, which will cause the body's vitamin deficiency and cause a decline in exercise ability, while vitamin supplementation can improve exercise ability and promote the recovery of fatigue.

I think you need to take vitamins, you can eat some raw vegetables, or cucumbers, or vitamin tablets after exercise.

1. 28% of exercisers are deficient in vitamin E

Vitamin E supplementation is required daily. Vitamin E can enhance immunity, and naturally high-fat vegetable oils, nuts and seeds are usually rich in vitamin E.

How to supplement: Prepare more cereals, such as quick whole grains, usually 15 mg of vitamin E in one cup of cereal.

2. 20% of the debaters are iron deficient.

Supplement with 18 mg of iron per day. Iron carries the oxygen the body needs, but "only the heme found in meats such as beef, lamb and poultry is directly absorbed by the body," said Dr. Stella Volpe, a nutritionist at the University of Pennsylvania. ”

Supplement: Eat some lean meat every day, the redder the meat, the more heme it may contain; Beef has a higher iron content than chicken or pork. In addition, 10 steamed clams contain as much as milligrams of iron and are very low in calories at 141 calories.

3. The daily intake of potassium for most people is less than half of the recommended amount.

Potassium helps to contract muscles and regulate sweating. Fluid and mineral balance. Potassium deficiency occurs when you don't eat enough fruits and vegetables.

How to supplement: The most potassium-rich foods include: bananas, potatoes, fava beans and tomato paste.

Fourth, at least half of the exercisers are deficient in zinc.

Supplement with 8 mg of zinc per day, which can help regulate metabolism. The reason for zinc deficiency is that you don't get enough maltose.

Supplementation method: Eat more legumes and drink a cup of bean cereal every day to supplement enough zinc.

5. Most exercisers only consume 72% of the recommended amount of magnesium every day.

Magnesium is an essential element for the production of energy and muscle activity, and the cause of magnesium deficiency is eating too little seafood.

How to supplement: Eat more seafood! If you don't like seafood, you can also choose spinach or black beans.

Aerobic exercise, jogging, swimming, etc., have two direct benefits for the body, one is to improve cardiopulmonary function, and the other is to break down body fat. Vitamins can help in both ways, so people who love exercise should pay attention to the appropriate intake of vitamin-rich foods, or take some vitamins under the guidance of a doctor.

Note: 1. Generally speaking, after 20 minutes of moderate-intensity aerobic exercise, the body begins to mobilize fat. The vitamin can speed up metabolism and enhance the body's endurance, but it can only work 6 hours after it is ingested by the body.

If you are used to exercising in the morning, it is best to supplement vitamins the night before, if you take them before exercise, you will not achieve the desired effect.

2. Supplementing 100 mg of vitamin E every day can play a role in health care, and the total amount should not exceed 400 mg.

If you sweat a lot after exercise, vitamins in the body will be discharged at the same time, pay attention to 1 15 minutes after exercise need to replenish water and fruit, 2 after exercise to avoid the wind outlet, add clothes in time