Much has been written about the organization of nutrition for athletes, but beginners still have questions. Find out how to put together a diet for gaining muscle mass. An athlete's nutritional program should not only be balanced in terms of essential nutrients, but also contain all the essential minerals and vitamins. Much has already been written about the ratio of fats, protein compounds and carbohydrates, so we will focus on trace elements and vitamins. These substances also play a very important role and great attention must be paid to their balance in the diet.
Vitamins in the diet of athletes
Vitamins are low molecular weight food factors with high biological activity. Some of these substances are synthesized by the body, while others can only come from food. Vitami are involved in various reactions and for this reason their role should not be underestimated. In total, science now knows about twenty vitamins, but today we will talk about only a few.
All vitamins are usually divided into two groups: fat-soluble and water-soluble. The first group should include vitamins A, K, D and E. From them we will begin our review:
- Vitamin A can be found in food in two forms: carotene and retinol. The first form is found in fruits and vegetables, and the second, in turn, in animal products. This vitamin is essential for vision and growth. A lack of vitamin A as a result can lead to complete blindness.
- Vitamin D it is found in large quantities in fish and slightly less in dairy products. Also, the body can synthesize this vitamin under the influence of sunlight. Simply put, it is vitamin D that is formed during sunburn. An important feature of the substance is its ability to enhance the absorption of calcium, which increases the strength of the bone structure.
- Vitamin E found in vegetables and grains. This substance has high antioxidant properties. Vitamin K is found in vegetables, meat and fish. A very important property of the vitamin is its participation in the synthesis of prothrombin, which accelerates blood coagulation.
From the group of water-soluble vitamins, we will talk about group B, vitamin C and P. The group of B vitamins includes several substances that perform different functions. For example, vitamin B2 takes an active part in the metabolism of fats and is able to accelerate lipolysis. But vitamin B6 affects the exchange of protein compounds, which is very important for athletes.
Vitamin C or ascorbic acid has antioxidant properties and many functions. The body's need for this substance is the highest among all vitamins.
Minerals in the diet of athletes
Minerals are equally important for the normal functioning of the body. They are part of various enzymes and tissues, and also act as catalysts for numerous biochemical reactions. Also, some minerals are used in the synthesis of hormones. Let's say iodine is a part of thyroid hormones.
The need for minerals is different. Sodium is consumed most by the body. The main supplier of this mineral to the body is salt. To fully meet your daily sodium requirement, you need to consume about 15 grams of table salt. The body needs potassium to a lesser extent. This substance is found in all food products, and during the day you need to consume from 4 to 6 grams of the mineral. One of the main tasks of potassium is to regulate the excitability of the muscles, including the heart. Deficiency of a substance can cause disturbances in the rhythm of the work of this most important organ. You should also remember that with emotional or nervous stress, potassium is actively excreted from the body.
Calcium is a constituent element of bone tissue, affects the performance of the nervous system, muscle contraction, etc. At the same time, the daily requirement for calcium is relatively low and amounts to only 0.8 grams. The best digestibility is possessed by calcium contained in dairy products. To increase this indicator, it is important to avoid the formation of vitamin D deficiency.
Of great importance for the body is not only the concentration of phosphorus, but its ratio with calcium. If this figure is 1 in 1.5–2, then both minerals will be quickly absorbed. Phosphorus is found in all foods, but the body absorbs better the mineral that is found in animal food. Phosphorus is essential for maintaining cholesterol balance.
Magnesium affects the functioning of the central nervous system and muscles. The daily requirement for this mineral is only 0.4 grams, but its ratio with calcium (0.6 to 1) is also very important.
Now we talked about the so-called macronutrients, the body's need for which is quite high and is measured in grams. In turn, there is another group of substances - trace elements. The need for them is much less, but they are still important for the normal performance of the body.
The most studied trace element to date is iron. Men should consume about 10 milligrams of the substance during the day. And for girls, this figure will be slightly higher - 18 milligrams. Most of the iron is found in bread, fish, vegetables and meat.
Copper is very important for the metabolism of protein compounds. In addition, this trace element is involved in the production of ATP - the main source of energy for muscles. Adults should consume at least 30 micrograms of copper during the day.
Least of all, in comparison with most trace elements, the body needs chromium. The daily requirement for this substance is only 6 to 12 milligrams. This substance is used in the metabolic processes of carbohydrates and fats. At the same time, you should remember that food contains chromium in small amounts and for this reason, it is often deficient in the body.
Today we have talked only about some minerals and vitamins. To achieve high athletic performance, you need to carefully consider the content of these substances in the diet.
Learn more about the role of vitamins in the nutrition of athletes in this video:
