VITAMINS, MINERALS, WATER
VITAMINS
Increased training and increased nutrition also require a higher intake of vitamins. Thus, vitamin B1helps in the metabolism of carbohydrates, and B6 in the metabolism of protein.
Strong workouts cause stress, and due to stress, a larger amount of free radicals are created. Free radicals can start a chain reaction that leads to cell damage. This is where antioxidants come in, which can prevent or slow down swollen cells. Antioxidants include vitamins A, C, E and the mineral selenium.
Natural sources of these vitamins are foods that are normally found in the menu of athletes, such as beef, chicken and turkey white meat, wheat germ, eggs, almonds, brussels sprouts, cauliflower.
Vitamins are also necessary for maintaining important body functions, building blood, maintaining epithelial cells, and building the myelin sheath of nerves.
MINERALS
Minerals cannot be produced by the body on its own, so they must be taken in through food. They are components of enzymes, hormones and important for the functioning of the nervous system.
Due to increased sweating during training, we lose minerals. It is necessary to replace them with drinks containing sodium, calcium, potassium and magnesium.
Iron is a necessary mineral for the transport of oxygen to the cells.
It promotes resistance to diseases and prevents fatigue. It is found in tuna, soy, pumpkin and oats.
Selenium, together with vitamins A, C and E, reduces the damage caused by free radicals and thus slows down aging. We find it in salmon, sunflower seeds, brown rice and barley.
Considering the loads to which the human body is exposed during sports training, it is recommended to use nutritional supplements containing vitamins and minerals under the supervision of a doctor.
WATER
It may sound unusual, but the most important of all nutrients is water.
I have personally been present for hundreds of hours of discussions about how much and what kind of protein should be taken in, and little when discussing proper and sufficient water intake.
A person can last over forty days without food, and only a few days without water.
Losing 2% of fluid in relation to your body weight can lead to dehydration and reduce the effects of exercise, and 4% greatly reduces physical efficiency.
Lack of water in the body results in a drop in blood volume which leads to a drop in oxygen transport and prevents blood from supplying the muscles sufficiently during exercise.
The loss of water needs to be compensated.
Two hours before exercising in hot weather, the exerciser should drink 2-3 glasses of water and the next 1-2 glasses 15 minutes before exercise. During exercise, you should drink about 1-2 dl of water every 15 minutes to replace the water lost during training.
Even after breakfast, it is necessary to drink 0.5-1 liter of water to compensate for body fluid lost during sleep through sweating.
Beverages such as coffee that dehydrate the body should be minimized.
Photo by Andrea Piacquadio (pexels.com)