Multivitamins are supplements that combine different vitamins, as the name implies, providing us with additional benefits for our body. Among its benefits, multivitamins help boost muscle recovery, fight the sensation of fatigue, improve the immune system, etc.
Athletes train very hard and force the body to the limits of its endurance. With physical exertion the organism consumes more energy and needs more vitamins and minerals to recover and obtain the desired performance level again. Many sportspeople underestimate the additional need for many micronutrients in order to compensate for the loss of energy. In these cases, it is necessary to increase the consumption of vitamins and minerals to help the organism perform physical effort and protect it against a possible lack of nutrients.
The most important micronutrients for sportsmen and athletes are the B vitamins as well as vitamins A, C, D and E. It is important for all active people to take vitamin supplements especially designed for sportspeople.
The following vitamins should be taken in dosages appropriate for an athlete: sodium, potassium, calcium, magnesium, phosphorus, iron and zinc.
What are multivitamins for athletes?
Multivitamins for athletes are a combination of different micro-nutrients and nutrients especially important for improving strength and physical performance.
The B vitamin group is especially important for counteracting fatigue and providing the energy necessary to carry out physical effort.
Multivitamins for athletes also contain vitamins E, C and beta-carotene, a precursor of vitamin A, which have antioxidant properties to neutralise the effects caused by free radicals during physical exertion.
In addition, vitamins C and E strengthen the immune system and protect against infections that can bring about a decline in performance.
Magnesium has an essential role in energy production processes and in the transmission of the nerve impulses involved in muscle contractions.
Sodium and potassium are vital in maintaining water balance. They are very important for muscle contractions.
Calcium plays an essential role in the transmission of nerve impulses while phosphorus is vital in the production of ATP.
Iron is involved in the proper oxygenation of the body, which is also essential for athletes.
The deficiency of necessary micronutrients in athletes leads to tiredness, fatigue, muscle pain and a worsening of performances.
Clinical studies have shown that many athletes do not have a sufficient intake of micronutrients.
Properties of sports multivitamins
The main function of a sports multivitamin is to ensure the optimal functioning of the body, even in situations involving great physical effort.
The B group vitamins play a crucial role in metabolism and the formation of the enzymes which act as neurotransmitter impulses between nerves and muscles. They also help to reduce fatigue.
Vitamins A, C and E are needed for their antioxidant effects in order to reduce the harmful effects of free radicals which are greater in the case of athletes because of physical exertion.
In addition, vitamins C and E protect the immune system and help prevent infections that can cause a lessening of physical performance, allowing the body to be perfectly prepared to achieve excellence in sports and competitions.
We also mustn't forget vitamin D, a fat-soluble vitamin that is important for the assimilation of minerals, especially calcium and phosphorus. Adequate doses of this vitamin will help prevent possible injury and regenerate wear and tear. It is especially important for sportspeople who do regular weight training, since they need to strengthen their bones and muscles.
Calcium is important for bone health and for maintaining a regular heart rate. It is very important for muscle contractions and hormone balance.
Phosphorus is another very important mineral for sportspeople. It is essential for the production of the ATP molecule that the body uses to store energy. It also reduces lactic acid while doing exercise and helps maintain bone health.
Magnesium has an essential role in multiple functions in the metabolism, neuromuscular system and in energy and protein synthesis.
Sodium and potasium promote hydration and the correct balance of electrolytes in the body.
Iron is an essential mineral involved in maintaining a proper level of red blood corpuscles, which are responsible for bringing oxygen to the cells. Iron helps make the blood more oxygenated so that we can thereby better meet the body's requirements to burn oxygen and transform it into energy.
Sports multivitamins are especially recommended for:
All kinds of people with increased requirements due to a higher physical or mental wear and tear (athletes, students, active people, etc).
For people following a weight control diet
For people with an unbalanced diet
In situations of tiredness or weakness
Strict vegetarians and vegans
People who smoke
What foods contain the vitamins and minerals that athletes need?
The vital substances in sports multivitamin supplements occur naturally in fruits, vegetables, seeds, nuts, fish, meat and dairy products. But the advantage of sports dietary supplements is that they already contain the combinations most suitable for athletes, as well as a higher concentration than we can usually get through regular foods.
What causes a deficiency of vitamins in athletes?
During physical efforts more energy is consumed and vitamin and mineral reserves are lost, especially B group vitamins as well as vitamins C, A, D and E, sodium, potassium and magnesium. These must be replaced. A deficiency of these vitamins and minerals can cause:
Increased risk of infection
Discomfort and pain
Lack of concentration
Ingestion, dosage and application of sports multivitamins
Micronutrients are essential for athletes. Clinical studies have shown that athletes who do strength and power sports often lack an adequate supply of B vitamins, since intensive sports bring about a higher usage of calories and energy.
For this reason, eating five servings of fruits and vegetables a day was found to be insufficient for athletes. The recommendation regarding the intake of vitamins and antioxidants for sports, including the requirements for vitamins C, E and beta carotene, is to consume large amounts of fruits and vegetables.
But the most practical solution to avoid vitamin deficiencies, is to take sports supplements which are especially suited to providing the body with the essential micronutrients that athletes need and in the optimal amounts.
Who are sports multivitamin important for?
For sportspeople and athletes
For those who are combining sports with a diet
For athletes who do strength sports
For athletes doing endurance sports
For people who do not have a varied diet
Side effects and interactions of sports multivitamins
Sports multivitamin are completely safe and are free of side effects or interactions, when taken at the recommended dosage. If you suffer from a chronic disease or are taking medication, it is advisable to consult your doctor before taking sports supplements.
The opinion of nutritionists and experts on sports multivitamins
The lack of essential micronutrients produces muscular weakness in athletes and sportspeople, especially when there is a deficiency of vitamins A, C, E and B.
Be strong and healthy with sports multivitamins
The latest research has shown that a deficiency of B vitamins has tangible effects on athletes, such as a lack of physical performance, less resilience and a greater risk of suffering infections.
For this reason researchers recommend the additional consumption of sports vitamin products, which are specially designed to cover all the requirements involved in physical activities and to avoid any possible deficiencies.
Everyone knows that vitamins are fundamental to being healthy, however the majority are unaware of the specific role that each vitamin has in the body. Here we offer you detailed information about the most important nutrients and vitamins and where you can find them.
By knowing these facts you will clearly see the influence that vitamins, minerals and essential trace elements have on your physical fitness, your appearance and your well-being.