If you work out often, you may need to increase your vitamin intake
Athletes not only work out and train often, but they also perform in high-stress athletic events. Because of this, their bodies go through more wear and tear than a non-athlete and may need vitamin supplements or a diet based around specific vitamins to stay healthy. While multivitamins are a definite plus, some vitamins can help athletes specifically because of their active lifestyle.
Vitamin B Varieties
Vitamin B1, B2, B3, B5, B6 and B12 will help athletes stay healthy in different ways. B1 helps the body use stored carbohydrate energy, while B2 helps athletes' bodies use stored fat and protein energy and B5 helps the body use stored fat and carbohydrate energy. B3 and B6 help increase metabolism, which also helps burn energy. B12 helps the nervous system and the creation of new cells. Seafood, fruits, leafy greens and whole grains are good ways of gaining these items in a diet, but vitamin B types can also be found in supplement form.
Iron
A lack of iron is a high risk for athletes who work out more than six hours a week. Because of this, it's best for all athletes who workout often to eat foods high in iron. If an athlete already has anemia, iron supplements are also available. This mineral helps blood quality and is a defense against stress and illness. Iron can be found in meats and beans.
Vitamin E
Athletes may need more vitamin E than non-athletes because their cells need more anti-oxidants. This vitamin also gives a boost to the immune system, which is needed when an athlete becomes injured or sore. Vitamin E can be found in whole grains and leafy greens.
Potassium
A body loses potassium when it sweats, which is why many athletes experience side effects from the lack of this mineral, such as muscle cramps. Potassium helps keep a body hydrated and helps the body distribute water properly throughout organs and muscles. Bananas are known for being high in potassium and should be ingested prior to working out. Potassium supplements can cause more harm than good, so consult a doctor prior to taking any.
Vitamin C
Vitamin C is another good vitamin to help boost the immune system, keep the body safe from potential illness and helps the body heal quicker. This vitamin also helps the body retain more iron. Fruits (especially citrus) and vegetables are a good way to get vitamin C naturally.
Sodium
Sodium helps the body retain water and prevents dehyrdation. The amount of water an athlete consumes should be balanced with the amount of sodium, especially for high endurance, long-term athletic events (such as marathons). Sodium can be found in salt, so it's a good idea to eat salty crackers with water before or during a long-term event.
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