The term endurance is often associated with athletic or aerobic activity, and refers to the ability to exert your body for an extended period of time. To effectively perform physical activity, your body requires nutrients in the form of foods, which supply vitamins and minerals. The American Dietetic Association notes that vitamins aid in metabolism by turning the foods you eat into usable energy. Each of the 13 types of vitamins and minerals plays a roles within the body that are essential to athletic performance. Pairing nutrient-rich foods with healthy sources of carbohydrates, fats and proteins helps in keeping you in peak condition for physical performance.
Vitamins A and C
Vitamins A and C play a role in regulating and protecting your immune system. A healthy immune system allows you to perform physical activity on mild to strenuous levels. Vitamin A is also important for protecting the lining of the lungs from disease-causing microorganisms like pneumonia. Daily recommended intake of vitamin A for adults is 700 micrograms for women and 900 micrograms for men. Vitamin C is recommended daily for adults at a level of 75 mg for women and 90 mg for maen. Both vitamins are found in foods such as fruits and vegetables. Eat a diet containing foods rich in vitamins A and C for promoting endurance, protecting tissues and muscles and maintaining the integrity of immune health.
Vitamins D and E
Athletic activity can be strenuous on tissues and bones. Vitamin D maintains bone health and vitamin E plays a role in protecting your muscles from weakness and coordination disturbance. Vitamin D intake for adults is 400 to 600 international units daily. Dairy foods and fortified cereals contain vitamin D, or getting 15 minutes of sun exposure, three times a week supplies your body with vitamin D. However, sun exposure has the risk of cancer and is suggested with caution. Vitamin E daily intake for adults is 15 mg and sources include nuts and green vegetables.
B Vitamins
The B group of vitamins contains eight specific types, with the primary function of regulating metabolism for energy. Each B vitamin helps to break down carbohydrates, fats and proteins from food and converts these to usable energy. A well-balanced diet containing the food groups supplies your body with adequate levels of B vitamins. As an alternative, the B complex supplement is an option for getting the nutrients supplied by this group of vitamins. Sources of B vitamins include poultry, fish and nuts. Whole grains, dairy and eggs also contain rich sources of B vitamins.
Protein, Fats and Coenzyme Q10
A diet containing healthy forms of fats, complex carbohydrates and protein is important for endurance. Omega-3 fatty acids from fish, nuts or poultry is choice over saturated fats from red meat. Complex carbohydrates in the form of whole-wheat breads or pastas helps sustain energy longer than using processed white breads and sugar-filled beverages. Protein aids in maintaining muscular health and the compound coenzyme Q10 facilitates the process of protein production and use. Coenzyme Q10 is made naturally in your body or is consumed from fish or whole-grain sources. It is also available in supplement form as an adjunct to eating a healthy diet. The University of Maryland Medical Center notes that supplement dose of CoQ10 is recommended at 30 to 200 mg daily in soft gel or capsule form.
Member Comments