Vitamins are crucial for metabolizing food and turning it into energy. While vitamins do not directly provide your body with energy, the American Dietetic Association says a shortage of vitamins is sure to get you down. There are a number of vitamins that can help your body build the physical strength you need.
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The role of Vitamin E is as an antioxidant as well as a strength builder for muscles. The way it does this is by shortening the recovery time that muscles need to increase the amount of workouts done without risk of injury. Vitamin E can be found in gel caplets, as a pill, in peanuts, spinach, mango and tomato.
Vitamin B1 and B2
B1 (Thiamine) helps break down carbohydrates and proteins, turning them into energy. Vitamin B2 (Riboflavin) helps the formation of red blood cells, making it integral for energy and physical strength. You can find B1 in whole grains and cereals, and B1 in almonds, yogurt and wheat germ.
Vitamin B6 and B12
According to the American Dietetic Association, vitamin B6 is involved in more than 100 metabolic reactions throughout your body. These include producing energy and hemoglobin, which is found in red blood cells. You can find B6 in meat, fish and eggs. Vitamin B12 helps build and form red blood cells, getting oxygen into the body’s tissue. B12 is found in animal products, so if you are vegan or a vegetarian athlete, you may be at risk for anemia.
Niacin and Biotin
Niacin helps your body use the energy of fat and is important for aerobic and anaerobic performances. It can be found in meat, poultry and peanuts. Biotin as well helps the body maintain energy levels.
Vitamin C and Vitamin D
The famous antioxidant, vitamin C helps produce collagen, the connecting tissue holding bones and muscle together. You can find vitamin C in citrus fruits, tomatoes and potatoes. Vitamin D can help maintain healthy bone health, important for athletes such as gymnasts or cyclists. This vitamin can be gleaned from the sun, fortified milk, seafood and eggs.
This vitamin helps to break down the fats, proteins and carbohydrates in our body and convert them into usable energy, which is important for physical strength. Pantothentic Acid can be found in nuts, seeds and avocados.