Proper nutrition is essential for maximum athletic performance. The President's Council on Physical Fitness and Sports writes that "eating a varied diet will give you all the vitamins and minerals you need for health and peak performance." Different vitamin blends can assist in building muscle, stamina and flexibility, but a set of core supplements can help you boost performance and maintain good health.
Vitamin B Complex
Vitamin B is a family of eight nutrients which, when digested, are synthesized into amino acids. These enzymes promote the conversion of proteins and sugars into energy by cells. Scientists at Oregon State University published research in 2006 that shows athletes perform worse when vitamin B levels have been depleted. The study also revealed that the body's ability to repair and recover after intense activity is lessened due to the deficiency. B vitamins, including thiamin, niacin, riboflavin and folic acid, are typically eliminated through sweat as the body attempts to reduce swelling and trauma caused by highly strenuous activity.
Vitamin D
Quoted in a 2009 post on the "New York Times'" Well blog, University of North Carolina professor of nutrition emeritus John Anderson called vitamin D a "sleeper nutrient." The vitamin, which assists the body's metabolism of calcium, promotes growth and development of muscle fiber and aids the body's immune system. A study reported in the April 2008 edition of the "International Journal of Sport Nutrition and Exercise Metabolism" that vitamin D deficiency can interrupt training and diminish overall health. The research team from the University of Wyoming concluded that athletes needed to increase vitamin D levels from the recommended 200 units per day to 1,000 to 2,000 units per day.
Vitamins C and E
Antioxidants play a role in repairing muscle damage among high-performance athletes. A pioneering study on the topic published in a 2001 issue of "Sports Medicine" reported that the body takes in 10 to 20 times more oxygen while exercising. Muscles are 100 to 200 times more likely to experience oxidation from free radicals. Free radicals, or unabsorbed oxygen molecules, can stress organ and muscle tissue, causing inflammation and pain. Vitamins C and E are the most effective antioxidant vitamins, working to eliminate the rogue cells. The study's author, CK Sen from the Ohio State University Medical Center, writes that antioxidant therapy is likely to provide benefits to the muscle system during exercise.
References
- The President's Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition
- Oregon State University: Poor Athletic Performance Linked To Vitamin Deficiency
- "International Journal of Sport Nutrition and Exercise Metabolism": Should we be concerned about the vitamin D status of athletes?
- "The New York Times" Well Blog: Phys Ed: Can Vitamin D Improve Your Athletic Performance?
- "Sports Medicine": Antioxidants in exercise nutrition
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