To be at their physical peak, athletes need proper nutrients and vitamins. Proper vitamin intake is extremely important for endurance athletes because vitamins are essential in the body's metabolizing of carbohydrates and fats, which supply energy to the body during an endurance activity.
Omega-3 Fatty Acids
Taking Omega-3 fatty acid supplements rich in omega-3s helps promote heart health, improve nervous system function, increase blood vessel elasticity and reduce inflammation, all of which are important for endurance athletes. Foods rich in omega-3 fatty acids include wild salmon, halibut, walnuts, flaxseed and tofu. Supplements like flaxseed oil and fish oil are also widely available.
Vitamin A
Vitamin A can help strengthen bones and improve eyesight, both of which are very important for endurance athletes, particularly those who engage in long-distance running or bicycling activities that put great stress on the bones. Improved eyesight is also beneficial if you train at night or are involved in sports that are more dangerous like trail cycling or running.
B Vitamins
B vitamins are extremely important for endurance athletes, as they help the body release energy from protein, fats and carbohydrates while helping to build body tissue and increased metabolism. Vitamin B1, B2, B3, B5, B6 and B12 can commonly be found in meats, whole grains, leafy green vegetables, bananas, beans and dairy products. B vitamin supplements are also popular, and B vitamin complex vitamins are taken by many people, endurance athletes included.
Vitamin C
Vitamin C is known to help boost the immune system, but it can also help to reduce muscle soreness after strenuous activity--soreness that is a common problem for endurance athletes in training. Vitamin C can also help the absorption of iron. Foods high in vitamin C include citrus fruits, green vegetables and berries. Vitamin C supplements are widely available, though you should look for supplements without extra fillers.
Vitamin D
Vitamin D can help to maintain bone strength while maintaining nervous system and heart health. Good sources of vitamin D include eggs, fish, butter and natural sunlight. Vitamin D supplements are available, though they are not usually necessary for those who eat a healthy diet and who are regularly exposed to the sun.
Vitamin E
Vitamin E is an important vitamin for endurance athletes, as it can help prevent the depletion of omega-3 fatty acids and the destruction of good body tissue resulting from training. Good sources of vitamin E include nuts, leafy vegetables and vegetable oil. Vitamin E supplements are not usually necessary for people with healthy diets.
References
"Sports Nutrition for Endurance Athletes"; Monique Ryan; 2007
"Athletic Training and Sports Medicine"; Chad Starkey; 2005
FONTE: http://www.livestrong.com/article/127701-vitamins-endurance-athletes/
Omega-3 Fatty Acids
Taking Omega-3 fatty acid supplements rich in omega-3s helps promote heart health, improve nervous system function, increase blood vessel elasticity and reduce inflammation, all of which are important for endurance athletes. Foods rich in omega-3 fatty acids include wild salmon, halibut, walnuts, flaxseed and tofu. Supplements like flaxseed oil and fish oil are also widely available.
Vitamin A
Vitamin A can help strengthen bones and improve eyesight, both of which are very important for endurance athletes, particularly those who engage in long-distance running or bicycling activities that put great stress on the bones. Improved eyesight is also beneficial if you train at night or are involved in sports that are more dangerous like trail cycling or running.
B Vitamins
B vitamins are extremely important for endurance athletes, as they help the body release energy from protein, fats and carbohydrates while helping to build body tissue and increased metabolism. Vitamin B1, B2, B3, B5, B6 and B12 can commonly be found in meats, whole grains, leafy green vegetables, bananas, beans and dairy products. B vitamin supplements are also popular, and B vitamin complex vitamins are taken by many people, endurance athletes included.
Vitamin C
Vitamin C is known to help boost the immune system, but it can also help to reduce muscle soreness after strenuous activity--soreness that is a common problem for endurance athletes in training. Vitamin C can also help the absorption of iron. Foods high in vitamin C include citrus fruits, green vegetables and berries. Vitamin C supplements are widely available, though you should look for supplements without extra fillers.
Vitamin D
Vitamin D can help to maintain bone strength while maintaining nervous system and heart health. Good sources of vitamin D include eggs, fish, butter and natural sunlight. Vitamin D supplements are available, though they are not usually necessary for those who eat a healthy diet and who are regularly exposed to the sun.
Vitamin E
Vitamin E is an important vitamin for endurance athletes, as it can help prevent the depletion of omega-3 fatty acids and the destruction of good body tissue resulting from training. Good sources of vitamin E include nuts, leafy vegetables and vegetable oil. Vitamin E supplements are not usually necessary for people with healthy diets.
References
"Sports Nutrition for Endurance Athletes"; Monique Ryan; 2007
"Athletic Training and Sports Medicine"; Chad Starkey; 2005
FONTE: http://www.livestrong.com/article/127701-vitamins-endurance-athletes/
