Vitamins for those who play sports: a review with benefits and daily values ​​specifically for athletes

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About sports nutrition

Sports nutrition is becoming more and more popular every year. The shelves of supermarkets and specialty stores are full of all kinds of dietary supplements. In every metropolis you can easily find different sports complexes. More and more people are getting rid of the outdated stereotype that sports supplements are some kind of harmful hormones and steroids.

Today, manufacturers offer a wide range of nutritional supplements for athletes. They help you recover faster after training, charge you with strength and energy, and improve metabolic processes in the body. There are complexes designed specifically for men or women. Is there any sports nutrition for children and teenagers? Let's figure it out.

The benefits of vitamins during regular physical activity

When playing sports, children especially need to promptly eliminate nutrient deficiencies, since the body intensively consumes energy, for which fatty acids, carbohydrates, and, less often, proteins, which are the building material of soft tissues, are used.

During physical activity, the child's body is constantly under stress and requires a large amount of vitamins for recovery.

At the same time, the body experiences severe stress due to the need to undergo physical activity, as well as the constant need to replenish the loss of substances (sometimes at the expense of its own energy reserves). It is especially important for teenagers to replenish energy losses in a timely manner, since at this age the work of all functional systems is activated. This consumes a large amount of useful substances.

If the lack of nutrients is not replenished in time, growth slows down and the functioning of internal organs and systems may be disrupted. The greatest danger is posed by changes in hormonal levels, since many beneficial substances are involved in the synthesis of hormones.

To understand how much children in adolescence need additional doses of nutrients, you need to know that the consumption of nutrients is the same in intensity as in adults. During the period of intense training, energy consumption among children involved in sports increases by 3-5 times.

For this reason, it is important to provide the body with a sufficient amount of nutrients, thanks to this all systems and organs function normally, reducing the risk of complications.

The main positive properties of vitamin complexes during intense sports activities:

• ensuring a supercompensation effect, when expended energy is replenished not just to the previous level, but in excess;
• strengthening the immune system, which is important against the backdrop of stress that the body constantly experiences, as well as due to a decrease in the content of nutrients, due to exhaustion under the influence of physical activity, resistance to viruses and bacteria decreases;
• maintaining the body during a period of intensive growth;
• reducing the risk of developing diseases due to changes in hormonal levels, increased activity of inflammatory mediators;
• joints are protected from excessive loads, while intense friction of joint elements does not provoke the development of inflammation and destructive processes;
• eliminating protein deficiency avoids the destruction of muscle tissue.

Vitamins help maintain healthy joints and spine in children during constant physical activity.

Sports vitamins for women: what should be included

The task of sports nutritional supplements is to provide a woman with useful substances, help burn fat deposits, and create a beautiful silhouette. To do this, special components are added to them.

Necessary substances for women involved in sports:

1. Amino acids. They help absorb beneficial substances and have a beneficial effect on muscles.
2. Omega-6. Helps get rid of cellulite, promotes muscle tissue gain.
3. L-carnitine. Reduces cholesterol levels in the blood, breaks down fats, strengthens blood vessels, saturates the body with oxygen.
4. Collagen. Improves the condition of the skin and joints.
5. Protein. Helps increase muscle mass.
6. Green tea extract. Helps quickly recover joints and muscles.

There are also certain supplements that women do not need.

For example:

• creatine – helps to gain strength and weight;
• gainers – accumulation of fat mass, increase in body weight;
• Anabolic formula – intended for men only.

Important vitamins and minerals for children athletes

A child needs a full spectrum of nutrients to grow, but some nutrients are needed more than others.

These include:

1. Vitamin C. Thanks to it, immunity increases, which is due to the antioxidant properties of the substance. Ascorbic acid helps inhibit the destructive effects of radicals. This vitamin helps increase the body's resistance to negative particles: viruses, bacteria. As a result, the risk of developing colds is reduced. At the same time, collagen synthesis is stimulated, thereby maintaining joint function.
2. Vitamin E, or tocopherol. The substance provides protection to connective tissues, thereby improving the function of ligaments and tendons. This measure allows you to maintain joints in normal condition. Thanks to vitamin E, cell membranes are protected from oxidative processes. Another function of this nutrient is to prevent the development of inflammation.
3. Vitamin A. The substance affects the condition of hair, nails, and skin. Thanks to it, the synthesis of phosphorus and calcium is normalized, at the same time nerve conduction is restored, and the function of muscles and ligaments is maintained. Vitamin A helps reduce the risk of tissue strain, which is an important property for athletes, so you need to regularly replenish the deficiency of this substance.
4. Vitamin D. Participates in the building of bones, prevents the development of destructive processes in joints. If you regularly replenish the deficiency of this substance, bones will break less often. The body does not produce this nutrient. It is synthesized to a greater extent under the influence of ultraviolet radiation; the deficiency of this substance can be partially compensated for by products, but the best option is to take vitamin complexes.
5. B vitamins. The most common and necessary are vitamins B1, B3, B6, B7, B12. They participate in metabolic processes, speed up metabolism, ensure a high rate of energy exchange, and normalize the production of hormones.
6. Vitamin K. The substance is involved in the process of building proteins, due to which the condition of muscle tissue improves and their mass increases. This nutrient affects the absorption of certain substances. Without it, the interaction between calcium and vitamin D is disrupted.
7. Selenium. The substance is concentrated in different organs: heart, liver, kidneys, spleen, male reproductive organs. This nutrient is found in the nuclei of cells. Against the background of its deficiency, depression develops, the functioning of the nervous system is disrupted, the consistency of stool changes (becomes liquid), and vomiting occurs. Selenium affects metabolism, the synthesis of proteins, carbohydrates, and fats. It takes part in redox processes and is part of the enzymes of various systems: metabolism, antioxidant and antiradical protection.
8. Calcium is a building material of bone tissue and is poorly absorbed due to vitamin D deficiency. This nutrient also affects the function of the hematopoietic system - it is involved in the process of blood clotting. Calcium helps support muscle contraction.

Vitamin D is essential for the health of the musculoskeletal system and hormonal system.

Vitamins in adolescence

The listed vitamins and minerals are important at different stages of children's development. Teenagers need them too. However, some other nutrients are also noted, without which normal development of the body is impossible with increased activity of functional systems.

These include:

1. Iodine. Without this substance, the function of the endocrine system is disrupted. Thanks to this component, digestibility is ensured and the synthesis of vitamins and minerals is carried out. If you do not give the body iodine in sufficient quantities, then even taking special medications containing other compounds will not help restore the functioning of the thyroid gland. In adolescence, dysfunction of the hormonal system can lead to serious consequences.
2. Phosphorus. Contained in cells, it is part of enzymes, nucleotides, and nucleic acids. The lack of this substance contributes to the development of destructive processes in bone tissue.
3. Potassium. Participates in the transmission of nerve impulses, resulting in timely contraction of muscle tissue. This nutrient is contained in cells, affects the functioning of the hematopoietic system, and normalizes water balance in the body.
4. Magnesium. The microelement helps normalize a person’s emotional state. Magnesium is found in tissues and participates in enzymatic processes and energy metabolism. It affects protein synthesis. For this reason, if this nutrient is deficient, muscle tissue growth is impossible. Magnesium supports the function of the cardiovascular and nervous systems, promotes vasodilation, activates the process of bile removal and intestinal motility.

Body-building

Vitamins are necessary for men involved in bodybuilding. This is due to the fact that all systems are stressed when performing heavy work.

To restore, they need a certain set of building materials, consisting of macro and micronutrients.

A deficiency of even one of them can provoke a deterioration in health, and with prolonged deficiency, a disease or disorder can develop.

In addition, almost all gym goers, especially males, strive to build muscle mass. Because of this, they eat large amounts of proteins and carbohydrates, which do not contain enough vitamins.

Eating plant foods to make up for a deficiency can cause overstrain in the digestive tract. Therefore, it is better to give preference to the best vitamins for bodybuilding in concentrated form.

Manufacturers of sports nutrition produce various products designed to make training in the gym as effective as possible.

Sports doctors who know what vitamins are needed in bodybuilding took part in the development.

Features of the children's diet

Children athletes sometimes have to train up to 2-3 times a day, for this reason the daily caloric intake is often higher than for adults: for boys - up to 2400 kcal, for girls - up to 2200. If a child plays sports less intensively (4-5 workouts per week), caloric intake is reduced to 1800 and 1600, respectively (for boys and girls).

Other recommendations:

• In the morning you should consume slow carbohydrates, which will provide the body with energy for half a day, with porridge being the most preferable option;
• protein products and meat dishes are consumed for lunch and dinner, but the combination changes: during the day it is better to add carbohydrates to the diet, and in the evening proteins - they are better absorbed with vegetables;
• the diet is based on vegetable and butter oils, and it is better if these products are not exposed to high temperatures;
• it is necessary to consume fatty fish, as they contain polyunsaturated acids;
• The diet should include products that contain hyaluronic acid, for example agar-agar, jelly, jellied meat, broth, gelatin.

Nutrition should be balanced.

Eating oatmeal and buckwheat porridge with a small amount of fruit in the morning will give your child a sufficient boost of energy for morning workouts and studies.

For this reason, you should regularly consume the following foods:

• chicken and quail eggs;
• greenery;
• nuts;
• pasta from durum wheat;
• legumes;
• fish fat;
• carrot;
• beet;
• rose hip;
• tomatoes;
• bran;
• sprouted wheat;
• spinach;
• red pepper;
• fruits;
• offal;
• lean meat;
• cauliflower;
• sesame;
• fish;
• dairy products;
• poppy;
• citrus;
• berries.

The best vitamin complexes

When choosing drugs, pay attention to the type of nutrients. It is necessary to compare products based on the dosage of active ingredients. Vitamin complexes are developed taking into account the age of the child. Nutrients are included in their composition in different dosages. If you give your child the wrong product, the deficiency of vitamins and minerals will not be eliminated or, on the contrary, signs of an excess of nutrients will appear.

For children from 6 to 12 years old

At this stage of development, drugs are often purchased:

1. Junior Neo+. Available in tablet form - 60 pcs. in a bottle. The drug contains a large number of nutrients necessary during periods of increased activity. Moreover, among them there is a non-standard component - lemon fruit extract. The vitamin-mineral complex maintains the normal psycho-emotional and physical state of the body, helps eliminate the risk of negative reactions during hormonal changes and intense exercise. Lemon fruit extract contains vitamins, minerals and flavonoids.
2. Junior Be Big. The product is available in the form of chewable tablets - 30 pcs. in a bottle. The drug supports the body during intense physical activity. The composition contains fewer active ingredients: B vitamins, calcium, vitamin D, bamboo leaf powder. The last of the components exhibits antibacterial properties, relieves signs of inflammation, alleviates allergies, and has a general strengthening effect.
3. Junior Be Wise+. The bottle contains 60 chewable tablets. This drug contains the basic vitamins that children need during active training, and a large number of micro- and macroelements. The advantage is the presence of iodine in the composition. Children under 10 years of age are prescribed 1 tablet; from 11 years of age it is recommended to take 2 tablets per day. This vitamin and mineral complex improves the functioning of the gastrointestinal tract and nervous system, has a tonic effect, and increases energy metabolism.

Junior Neo+ vitamins are ideal for children during periods of high physical and psycho-emotional stress.

For children from 12 to 15 years old

Drugs recommended for children of this age category:

1. Chromevital+. The product is expensive and comes in the form of chewable tablets (60 pieces in a bottle). It is distinguished by its ability to influence the metabolism of proteins, fatty acids, and carbohydrates. At the same time, there is an improvement in the functioning of the nervous system, and stimulation of energy processes is carried out. Non-standard composition: eleutherosides, cola, chromium, caffeine, vitamin C, guarana, spirulina, eleutherococcus.
2. Joy NT. Available in capsules (30 pieces per bottle). The action of the product is aimed at joints - thanks to it, it provides protection for hard, soft, cartilaginous tissues, and ligaments. The drug contains bamboo leaf extract, glucosamine, chondroitin, sulfur. As a result, joint mobility increases, tissue restoration occurs faster, collagen is produced, an anti-inflammatory effect is provided, and pain intensity is reduced.
3. Senior Vision. The vitamin-mineral complex is available in capsules (30 pieces per bottle). It contains all the necessary nutrients to increase the body's endurance during periods of intense exercise. Another component is bifidobacteria. Thanks to them, immunity is increased, intestinal function is restored, which also enhances the absorption of nutrients.
4. Bisk Vision. The drug helps restore the body after illness, helps increase endurance, and enhances energy metabolism. It contains potassium iodide, iron, lemongrass, royal jelly, propolis. Schisandra chinensis provides a stimulating effect on the central nervous system. The product eliminates iodine and iron deficiency in the body.

The vitamin complex Chromevital+ stimulates metabolic processes in the body and improves the functioning of the central nervous system.

Simple sets

Pharmacy vitamins have also found their use in bodybuilding. They differ from those described earlier in that the concentration of elements in them is designed for the average person who is not into iron sports.

This is if we consider complexes, but anyone can purchase a supplement at a low cost, which will make up for the lack of the missing element.

The well-known “Complivit” is a useful supplement for an athlete. Its advantage lies in its rich composition and content of not only vitamins, but also microelements necessary for high-quality recovery.

In the pharmacy you can find various forms of the supplement: in the form of capsules, effervescent tablets and gummy candies. The latter option is designed for children and does not contain the composition necessary for an adult.

Many professional publications and qualified doctors highlight developments from the “Alphabet” series. This is due to the fact that:

You can choose the option that suits you from a dozen complexes. Some are designed for emotional stress, others, understanding how necessary vitamin D is in bodybuilding and sports, increase its concentration.

The day complex is divided into three sessions. This is both a plus and a minus, since you need to constantly remember the order of administration. But at the same time, this increases the digestibility of a particular supplement.

Price. Alphabet vitamins from a domestic manufacturer rarely cost more than 500 rubles for a monthly complex. Regarding professional supplements, this is an extremely nice feature.

Preventing nutritional deficiencies with vitamins

For prevention, reduced doses of nutrients are prescribed. In this case, there are no symptoms of the development of pathological processes. Vitamin-mineral complexes are used to support the natural functions of various systems and organs, providing a slight excess of nutrients, which will facilitate the recovery process of the body under heavy loads.

In addition, with the help of synthetic vitamins, prevention is carried out against the background of a lack of vegetables, fruits, fish, meat or products of other groups. This may be due to allergies, the need to adhere to a special diet to achieve the desired results in sports, or the child’s taste preferences. Then drugs are selected that contain the missing compounds.

Before taking vitamin complexes, it is recommended to undergo tests and consult with a doctor - this will help determine the deficiency of certain vitamins.

Overdose

No matter what benefits vitamins provide, you need to approach their intake with care.

The deficiency of even one element is undesirable, since a chain reaction can disrupt the operation of all systems.

But thoughtless use of concentrated complexes can lead to problems.

We are talking only about supplements, since it is almost impossible to overdo it with vitamins from vegetables and fruits.

But even one capsule, with a daily dose of any substance, can cause an allergic reaction.

In addition, some compounds tend to be deposited in organs and tissues. This can become a serious problem, especially for the liver and kidneys.