Role of vitamins and minerals for athletes: advantage and features of the use

Role of vitamins and minerals for athletes: advantage and features of the use

Vitamins and minerals are important bricks in creation of work of all organism. These substances in life of athletes are especially important: intensive trainings force an organism to spend a lot of energy which needs to be filled. What vitamins and minerals are accepted by athletes, will discuss in this article.

Role of vitamins for an organism of athletes

The sport is a daily work on itself, trainings require from athletes full return, a maximum of efforts and energy. People physically active often keep to a special diet: these factors force an organism to feel need for bigger quantity of useful elements.

There is a set of effective diets among which star enjoy special popularity. To have a body as at celebrities, their admirers quite often use a food allowance Megane Fox, Miley Cyrus, Jennifer Aniston, Sylvester Stallone.

As all macro - both minerals, and vitamin substances accept a leading role in muscle work, restoration of fabrics, are responsible for the fortress of bones, metabolism, work of a warm and respiratory, endocrine system and many other functions – without them the athlete will not construct a strong body, strong and hardy muscles and will not achieve desirable results.

Whether you know? Athletes of the ancient world also developed diets with the use of products which affected, according to them, results. Ancient Greek athletes gave preference to proteinaceous products: to meat, fish, milk and dairy drinks, cheese.

What vitamins to accept

All useful vitamin elements are divided into fat-soluble and water-soluble substances. Elements of the first group collect in fat deposits of an organism and at surplus become poison. Therefore intake of such substances needs to be controlled, vitamins A, D, E and K belong to these elements.

Important! The group of water-soluble substances has to be accepted daily, especially at active sports life.

The second group does not collect in an organism and even at surplus is brought in the natural way. The exception makes B12, this substance collects in a liver.

Let's consider each element in detail, its role in an organism.

  • Ascorbic acid (C) – regulates collagen synthesis, promotes formation of cells of connecting fabrics, prevents diseases of bones, is responsible for the fortress of teeth and walls of vessels.
  • Group B vitamins for athletes participate in work of nervous system, processes of growth of muscle tissues, help an organism to acquire fats and carbohydrates.
  • B1 vitamin is important for work of heart, digestive system, improves mental activity, is necessary for athletes as a growth factor of muscles.
  • B2 – regulates fat, proteinaceous and carbohydrate balance in an organism, participates in hemoglobin synthesis processes; supports a healthy condition of mucous, skin fabrics, sight; is responsible for a healthy type of nails and hair.
  • B3 – regulates metabolism, is responsible for work of vessels, generally superficial.
  • B12 – the important participant of blood formation, metabolism and fat, carbohydrate exchange in an organism.
  • Vitamin D for athletes plays an important role in reduction of muscles, assimilation by an organism of phosphorus and calcium, is responsible for endurance. (At chronic fatigue without the visible reasons the shortage of this element can be a source of a problem.)
  • The N (biotin) is responsible for sugar level in blood, fatigue, work of nervous system, carbohydrate exchange of an organism.
  • And – the participant of recovery and oxidizing processes, normalizes work of cellular membranes, supports the fortress of teeth and bones, is responsible for growth of cages and aging of an organism.
  • Vitamin E is important for athletes in normal functioning of sexual functions and hormones (testosterone), improvement of exchange of proteins, work of blood vessels. This antioxidant is responsible for fatigue of muscles.
  • To – it is important for normal work of kidneys, a metabolism in bone and connecting tissues, helps an organism to acquire calcium.

Value of minerals in food of athletes

Vitamins and minerals are important for joints and teams of athletes. Biochemical process of an organism, formation of cells of bone and muscle tissue, frequency and smoothness of reduction of muscles, water balance in cages and space between them, health of the nervous terminations depends on their balance. Minerals are components in a number of enzymes and hormones, participate in their education and interaction in biochemical processes. Work of all systems of an organism, ability to make energy, to restore force and to cope with loadings and stresses depends on the correct balance macro - and minerals.

What minerals to use

Sodium and potassium are the major for power exchange, during the training together with then salt of these components are removed from an organism, and their stock needs to be filled up. Sodium is responsible for balance of liquid in intercellular space, and potassium – in cages. The lack of potassium can cause muscle weakness. The element takes part in synthesis of glucose, warm activity. Calcium is responsible for formation and fortress of bone, connecting tissues and joints. He participates in the haematogenic processes, helps to remove toxins, to struggle with a stress and an allergy.

Magnesium participates in transfer of nervous and muscular impulses, supports warm activity, the digestive processes, work of nervous system. Phosphorus – an important component in the course of metabolism, power exchange, takes active part in reproductive function. Zinc supports the immune system, a hormonal background. Helps to regulate a metabolism. Iron – the main component in blood formation, he is responsible for balance of hemoglobin of blood. The element takes part in work of nervous and digestive systems, mental activity, maintains immunity.

Copper – is important for a bone and connecting tissue, work of a blood system, proteinaceous exchange, work of a cardiac muscle and health of integuments. Manganese – the major element for the musculoskeletal device, takes part in lipidic and carbohydrate exchange, activates the enzymes, necessary for the correct metabolism, plays an important role in work of nervous system and reproductive function.

Chrome is necessary for maintenance of a cardiovascular system, regulates the level of sugar and cholesterol. Selenium supports the immune system, developing antibodies to infections and viruses.

Whether you know? At soldiers and athletes of Ancient Rome fruit and vegetables enjoyed special popularity: apples, fig, beet, turnip, spinach and garden radish.

Why some vitamins and minerals are not compatible among themselves

Any useful elements are, first of all, difficult connections which enter various chemical reactions. Therefore it is important to regulate their reception, a combination with each other as reaction can be adverse for an organism.

Many elements have to supplement each other for more productive action, for example, sodium and potassium always go hand in hand, iron and copper, zinc and folic acid (B9) also interact. But between elements there is also a counteraction, for example, copper and ascorbic acid badly get on (C), copper and zinc, and iron in a tandem prevents with calcium digestion of manganese.

The advantage of vitamins and minerals for athletes depends on the need for them. Before accepting useful elements, it is necessary to know what components are not enough. It is important to remember at the same time: each organism is individual.

Important! Reception between the clashing components has to have an interval not less than four hours.

Table of compatibility of vitamins and minerals

For convenience of definition of the most productive combinations they are brought together in the table in which it is easy to orient.


Positive interaction

Negative interaction

B1 thiamine B6 Vitamin (pyridoxine)

B2, B6, B12


B2 Riboflavinum


B6, B9, K

Nicotinic B3 acid


B6, Fe

B6 pyridoxine


B2, B3, Ca, Cu

B12 cyanocobalamine

A, C, E, B1, B3, Fe, Cu, Mn

B5, B9, Ca

Folic B9 acid


B2, B12

Pantothenic B5 acid



Ascorbic acid C

B2, B12, Cu

A, B1, E

Retinolum A

B12, K

E, C, Zn




Tocopherol E

D, B12, Ca, Fe

A, C, Se


A, E

B2, Ca

Ca calcium

Fe, Cu, Mg, Mn, Zn

D, K, B6, B12

Mg magnesium

Ca, Fe


Fe iron

E, K, Cr, Zn, Mg, Mn

C, B3, B9, B12

Zn zinc

B9, Ca, Cu, Fe, Cr

A, Mn

Cu copper

C, Zn, Fe, Ca, Mn


Mn manganese

B12, Ca, Cu, Fe


Cr chrome

Zn, Fe


Se selenium



Vitamin and mineral complexes in sports food will help to increase activity and effectiveness at trainings, will sate an organism with those elements which it most of all needs.

Author: «MirrorInfo» Dream Team