In modern life, many people nowadays work out daily to have a good body health. Working out is definitely a boon to the life for benefits it brings such as: getting the expected body shape, reducing the risk of heart disease, enhancing your sleep, improving your memory, increasing strength and many more uncountable. However, in working out period, you have to make sure that your diet is well-balanced. Some scientists illustrate that vitamins and supplements for those working out daily is much necessary.
Vitamins work as a supporter to help your body adapt more effectively to the requirements of your workout session. Taking vitamin supplements is also necessary to provide enough nutrients with your body need to support activities after working out. So, which vitamins are really helpful to boost the workout’s results? Although there are many controversial opinions about this question, this article will point out some vitamins indispensable for working out with specific evidences.
- Vitamin B
After working out, you may lack the energy you expend during heavy activities. Vitamin B is one of the most effective supplements you need to retrieve your lost energy. It is because that niacin, riboflavin, thiamine and pantothenic acid among B vitamins will be reproduced in your body after being lost during workout session. Your body need these substances to convert protein into energy. However, to receive the best result, you should take a B vitamin complex such a: B1, B2, B6, B12. These essential nutrients help transfer food into fuel which allows your body to be healthy and energized.
How much do I take?
It depends on each type of B vitamins and each sex. Normally, you should take 2.4 mcg of vitamin B-12, 1.3 mg of vitamin B-6, 2.4 mcg of vitamin B-12, 1.3 mg of vitamin B-6, 1.2 mg of B-1 and 1.3 mg of B-2.
You can find some great source of Vitamin B in peanuts, beans, tuna, salmon and wheat germ.
- Vitamin C
The second supplement in this list is vitamin C. Whether you want to lose weight or build muscle, or both, you cannot ignore an effective means – Vitamin C. Vitamin C is used to combat many diseases such as: colds, infections, cancer and more… C vitamins are not stored in your body and most people cannot get enough through their diet, so it is important to replenish on a daily basis. So, what vitamin C can do when we take it after working out? In this situation, vitamin C plays an important role in producing diverse compounds in our body that prevent breathing problems such as shortness of breath which bodybuilders may suffer.
Moreover, Vitamin C also help those working out recover from intense training.
How much do I take?
If you desire to take it under a pill, you should take between 0.5 and 2 grams after a workout.
Vitamin C is often considered as a pill which you should take daily, but researchers have found that vitamin C supplements are really good for our health under healthy foods that contain it.
You also can get it more from: dark leafy greens, peas, papaya, berries, citrus fruits and bell peppers.
One thing you should not do is taking it on an empty stomach. Because this may lead to ingestion. Also, do not take a lot at one time to avoid the possibilities of suffering diarrhea and nausea.
- Vitamin D
When it comes to Vitamin D research, it seems to figure out an endless list of health benefits. Vitamin D supplementation combined with workout daily may help lower your waist-to-hip ratio (a method in determining whether you are in risk of type 2 diabetes and heart disease). Moreover, it is said that vitamin D supplements are a key to endurance sport performance because this “sunshine” vitamin supports your body to pump up power which contributes to make your workout session more effective.
How much do I take?
Vitamin D is found in the body in 2 forms: Vitamin D-2 and Vitamin D-3. Vitamin D-3 is synthesized in the skin by sunlight. According to New European Guidance on Vitamin D intake:
- Adults 18 years or older = 4,000 IU/day
- Children 11-17 years of age = 4,000 IU/day
- Children 1-10 years of age = 2,000 IU/day
- Infants less than 1year of age = 1,000 IU/day
You can get D-2 from mushrooms, alfalfa and some fish.
- Vitamin E
It is said that an antioxidant supplement helps significantly lower the free radicals meaning better gain and quicker recovery. One of the most important antioxidants is vitamin E. According to a study published in the journal Clinical Epidemiology, taking E vitamins helps lower the risk of pneumonia (lung inflammation caused by bacterial or viral infection) by 60% among nonsmokers who work out. Vitamin E has been believed for a long time to be an effective antioxidant which supports to improve cardiovascular, immune, eye health and even cancer prevention. For those working out, vitamin E help promote muscle growth and prevent muscle breakdown.
Moreover, E vitamins are essential in the repair of plasma membranes of cells. In the process of working out, there could be a big problem for many cells, vitamin E supplements are good way to repair properly after damage.
How much do I take?
A dose of 200 IU of a natural Vitamin E per day before or after working out is recommended.
Get it more from: vegetable oils, nuts, seeds, green leafy vegetables, fruit juices.
About the Author:
This article is written by Ashley Bennet, a co-owner of Authority Remedies. I have worked and trained in the field of Nutrition and Health for over 3 years, consistently providing people with useful information about nutrition as well as helping them with their common health problems.
