CrossFit; What vitamins should be taken? Find out which vitamins and minerals are used by multi-sport athletes to maximize recovery and development of explosive strength. Vitamins are highly active organic substances that enter the body with food and cannot be produced by themselves. All vitamins are usually divided into two categories: fat-soluble and water-soluble. In addition, there is also a class of vitamin-like substances.
Most vitamins are also actively involved in producing protein molecules in muscle tissue. However, vitamins are the central values of athletes, which control the course of the main processes of the secretion of anabolic hormones and proteins. First, we should short vitamins from group B, so we will take a closer look at which vitamins to take in CrossFit.
Essential vitamins for CrossFit person
- Retinol (vitamin A). One form of this substance is beta-carotene. Vitamin A plays a vital role in the work of the body’s defense system, improves the quality of the skin, and improves visual acuity. This substance also can enhance the quality of assimilation of protein compounds and, as a result, slow the aging process of tissues. Vitamin A should be taken in recommended doses and not exceeded. Excess substances are very slow to be excreted from the body and can accumulate, eventually leading to poisoning. The best use of vitamin A is a cyclical treatment lasting three weeks.
- Thiamine (vitamin B1). It increases the quality of carbohydrate metabolism and is also necessary when fat stores are formed. Thanks to that, you will be able to increase your body’s energy capacity, improve your learning ability and increase the efficiency of your heart, esophageal, and stomach muscles.
- Riboflavin (vitamin B2). Also actively involved in the metabolism of carbohydrates, protein molecules, and fats. It is possible to increase the effectiveness of vitamin B6, niacin, and folic acid. It is essential for red blood cell formation and skin creation. It would help if you remembered that this substance belongs to the group of water-soluble vitamins and is lost during food processing. The sun’s ultraviolet rays can destroy almost all riboflavin. If milk is exposed to light for about two hours, it will not contain vitamin B2. Found in meat, eggs, liver, milk, and dark vegetables.
- Pyridoxine (vitamin B6). It is involved in protein production and can be converted into glucose for later use by muscle tissue. In addition, the substance is part of some amines, red blood cells, and nerve tissue. It can cause poisoning if used in large doses. Remember that the material is quickly destroyed by heat treatment of food and exposure to sunlight.
- Cyanocobalamin (vitamin B12). Normalizes the digestive tract and accelerates protein production and the metabolism of fats and carbohydrates. This substance can protect the nervous tissue’s fibers from destruction and positively affects the functioning of the reproductive system.
- Vitamin C is a powerful natural antioxidant that can speed up tissue repair and normalize the adrenal glands. It should recognize that this substance performs many functions, and its deficiency cannot be allowed.
- Vitamin D Accelerates absorption and maximizes the use of calcium and fluoride in the body. Vitamin D can be produced by exposure to ultraviolet rays from the sun. If the dosage is too high, it can cause poisoning, and it should use together with preparations containing calcium.
- Vitamin E is Another powerful antioxidant that can fight free radicals, neutralize toxic metabolites, and protect cell membranes from damage. Of course, these properties do not erase their importance to the body. For athletes’ bodies, this is an essential substance.
- Vitamin K The substance is primarily known for increasing the blood clotting rate. Can synthesize Vitamins in the body, but this amount is minimal to meet the body’s needs for it. Found in dark leafy vegetables, milk, eggs, and liver.