The Vitamins You Need to Take If You Work Out a Lot
Every person who wants to live a healthy life knows very well how difficult it is to plan a good workout regimen, eat clean and do all the other important things that ultimately lead to a shredded figure and high levels of wellness. Therefore, it is obvious that we need all the help we can get. Of course, this also applies to providing our bodies with a much-needed dose of vitamins. When you work out a lot, your body needs more care and a few key supplements to maintain optimal health. If you’ve been feeling tired and sore quite a lot lately, you need to up your nutrition game and add some of the vitamins we are about to see to your diet. Let’s jump right in.
Vitamin A plays an important role in helping your body maintain skeletal and soft tissue, mucous membranes and skin. Through your capillaries, cardiovascular system delivers oxygen and nutrients to working muscles. Obviously, nutrient demands rise during intense workouts. And that’s where vitamin A comes in to save the day. It improves tissue oxygenation by improving the permeability of your capillaries. This vitamin has beneficial impact on bones. What’s more, it aids bone and joint recovery and helps you overcome the damage dealt to those parts of body. If your diet doesn’t include darkly colored leafy greens and you enjoy intense workouts, it would be good for you to take vitamin A supplements.
Vitamin B is directly linked to the energy you use during your workouts. B vitamins are co-enzymes that your body uses in proportion to the amount of energy you expend during exercise. These vitamins aid your body in energy production. Moreover, red blood cell formation also depends heavily on B vitamins. Thiamin, niacin, riboflavin and pantothenic acid are among the B vitamins that your body loses during each workout. To support your workout, take a B vitamin complex (A-B complex is recommended) since B vitamins work closely together instead of singling one out.
Even though magnesium is a mineral, that doesn’t mean that you should undermine its importance. Magnesium is necessary for more than three hundred enzymatic processes in the body. Magnesium is also an incredibly important nutrient that most people are actually deficient in. Foods that are high in magnesium include leafy greens, seeds, nuts, and some grains. These are typically grown in soil that’s been depleted of its magnesium and nutrient levels. Crops absorb all the nutrients they can from the soil, which means that the food we’re eating doesn’t contain sufficient amounts of the mineral. Therefore, take magnesium supplements and you’ll notice improved energy, less muscle soreness and fatigue and better sleep too. There are even various supplements which combine magnesium with zinc (essential for a healthy immune function). Those are extremely good for athletes so you should definitely consider looking them up. And don’t worry, just because it’s a combination of two minerals/vitamins, it doesn’t mean that it’s hard to find them. Again, just find a reliable seller and you’ll be fine. There are some high-quality vitamins online, one click away from you.
Vitamin C is found in citrus fruits and leafy green veggies. Therefore, if your diet lacks these fruits and veggies, you should take vitamin C to workout. Vitamin C supports healthy skin, bones and connective tissues, but is also plays an important role in iron absorbing. Your body needs iron to transport oxygen from your lungs to your muscles while working out. Insufficient iron translates to less oxygen, which ultimately leads to impaired workouts. You’ll feel weak and you’ll make no progress. Last but not least, vitamin C also helps strengthen the blood vessels, which are important for delivering nutrients to muscles during workouts.
You’ve probably heard about this vitamin thanks to sun tanning. Our bodies produce vitamin D when we’re exposed to sunlight. However, not many people know that vitamin D helps maintain healthy bones and regulates the usage of other nutrients. Vitamin D can be found in fish liver oils, egg yolks and margarine. This vitamin directly impacts the activity of vitamin A. Calcium and phosphorus depend on the availability of vitamin D and this vitamin also maintains healthy calcium absorption. Therefore, you need to take vitamin D to your workout to get the full effects of vitamin A. Fail to take enough vitamin D and you may impair muscle nerve functioning and therefore increase risk of muscle cramps during intense workouts.
All of this may have sounded complicated but do know that many vitamin supplements contain more than just one vitamin. We have mentioned four vitamins and one mineral and it may sound like a lot but it actually isn’t. In the end, your body is well worth going that extra step. This is your fitness we are talking about.
Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.