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Winter is in full swing. The daylight hours are getting shorter, and many of us train under the light of street lamps or under artificial lighting of the arena. The topic of fortification is becoming more and more relevant, especially for people who lead an active lifestyle. After all, the physical and psychoemotional loads to which athletes expose themselves increase the need for a number of minerals, vitamins and other nutrients. Do I need additional body support in the form of sports nutrition? If so, when and to what extent? Read about this in our article.

Vitamins are organic substances necessary for the normal functioning of the body. Vitamins are not produced in the human body, or are produced, but only in small quantities. They perform the function of regulators of metabolism, because their presence in our diet is simply necessary. Vitamin deficiency or their unbalanced consumption negatively affects health and performance, just as their consumption is higher than recommended norms.

At the moment, thirteen vitamins are known. They are divided into two large groups – water-soluble and fat-soluble. Water-soluble vitamins do not accumulate in the body, therefore their constant intake into the body is important. In case of exceeding the norm of their consumption, the excess is excreted in the urine. Fat-soluble vitamins, on the contrary, have a cumulative effect. It is necessary to treat the intake of vitamins of this group extremely carefully in order to avoid hypervitaminosis, and, as a result, toxic phenomena and deterioration of well-being. Here are examples of some vitamins and their positive effects on our body.

Vitamin A (Retinol)

Promotes normal metabolism, plays an important role in the formation of bones and teeth. Vitamin A is essential for the normal functioning of the immune system and is an integral part of the infection control process.

The need for vitamin A can vary significantly depending on climatic conditions: a cold climate does not affect the need and metabolism of vitamin A, but with an increase in ambient temperature, the need for vitamin A increases dramatically.

Vitamin A is found in animal products, but yellow and orange vegetables and fruits, as well as leafy vegetables, contain carotenes, which the body can convert into vitamin A.

Vitamin B12 (Cyanocobalamin)

B12 is the only water-soluble vitamin that can accumulate in the body. It has a positive effect on the processes of hematopoiesis, improves the functions of the liver and nervous system, contributes to the normalization of sleep. The highest content of vitamin B12 is found in animal products, therefore an additional intake of cyanocobalamin is recommended for vegetarians. The absorption of vitamin B12 is facilitated by folic acid (B9).

Vitamin B9 (Folic Acid)

It takes an important part in the process of hematopoiesis, is necessary for the normal development of nerve fibers, supports the immune system, has a positive effect on the function of the intestine and liver. It interacts well with vitamin C and cyanocobalamin.

Vitamin C (Ascorbic Acid)

Perhaps the most famous of vitamins. A powerful antioxidant, plays an important role in the regulation of redox processes, participates in the synthesis of collagen. It has anti-allergic and anti-inflammatory properties, promotes normalization of emotional and physical condition. Contrary to popular belief about the highest content of vitamin C in citrus fruits, the leaders here are red pepper and black currant. More ascorbic acid is found only in dried rosehip. This is followed by oranges, lemons and grapefruits.

Minerals

The human body can synthesize some vitamins, but cannot produce a single mineral. And minerals are vital components of body tissues – biological activators, indispensable for body functions. Most often, minerals are absorbed and present in the body in the form of salts. Minerals are divided into two groups – macronutrients and trace elements. The human need for macronutrients is calculated in grams, trace elements – in milligrams. The introduction of an additional amount of minerals into the athlete’s diet is recommended during heavy loads, when changing time zones, training in the mountains, and exposure to other adverse factors. Below are examples of some minerals and their positive effects on the body.

Magnesium Mg. Participates in energy production, bone formation, regulation of nervous and cardiovascular activity. Perhaps the “main” mineral for maintaining the heart muscle during intense exercise. Thus, the “classic” symptom of overtraining, cardiac arrhythmia, is usually corrected by introducing additional sources of potassium and magnesium into the athlete’s diet. Grains (bran, oatmeal and buckwheat), legumes, nuts and fish are rich in magnesium.

Iron Fe. It is a part of blood hemoglobin, muscle myoglobin and many enzymes, provides hematopoiesis, tissue respiration and redox processes.

Meat and meat offal (liver, kidneys, tongue) are the main sources of iron. Iron also contains beans, peas, chocolate and porcini mushrooms.

Selenium Se. A powerful antioxidant. It has a positive effect on the immune system, supports the function of the thyroid gland and genitals. Selenium is found in large quantities in seafood, liver, meat and eggs.

The consumption of foods rich in certain nutrients does not mean at all that we will receive them in due volume. What is more important is not the content, but bioavailability – the ability of the body to assimilate the right amount of nutrients. Thus, only 20 percent of the iron contained there is absorbed from meat. For example, lamb liver kebab is a Caucasian delicacy! Ayran is a traditional fermented milk drink of the highlanders, often served at a meal. Combining these two products is impractical – the assimilation of a large amount of iron contained in the liver will prevent magnesium and calcium, which are rich in ayran. Alcohol, on the contrary, improves the absorption of iron in the intestine. So dry red wine with shish kebab is the optimal choice for a gourmet and a lover of healthy food. There are many examples of positive and negative food interactions: a cup of coffee with a toast of whole grain bread for breakfast is not the best combination. Caffeine interferes with the absorption of B vitamins, as well as calcium. Cottage cheese and green tea, rich in caffeine– would seem to be a healthy breakfast. But the percentage of calcium absorbed by oragnism is noticeably reduced under the influence of the same caffeine.