It is difficult to overestimate importance of the balanced food for sports progress. Nutrients are and "construction material" of which the athlete's muscles, and the "fuel" providing the high energy level consist. Besides, from food the athlete receives vitamins – elements, necessary for normal activity of the person, which the organism isn't able to synthesize independently.
It is required to you
- - vitamin A;
- - group B vitamins;
- - vitamin C;
- - vitamin D;
- - vitamin E.
Instruction
1. Vitamin A (Retinolum) is very important for the organism of any person, first of all, because it provides healthy sight. Vitamin A is necessary for athletes as it plays the important role in synthesis of proteins of which the athlete's muscles are under construction. Besides, vitamin A is important for health of bones, cartilages, skin, connecting fabrics. Is antioxidant – the substance capable to contact free radicals, thus slowing down oxidation. Contains in fat fish, carrots, milk and dairy products, the liver.
2. Group B vitamins – group of the vitamins necessary for normal work of various structures of the organism. So, B1 vitamins (thiamine) B5 (nicotinic acid), B7 (biotin) help to turn proteins, fats and carbohydrates which the person receives from food, in energy. Besides, nicotinic acid participates in synthesis of proteins. B2 vitamin (Riboflavinum) is necessary for normalization of exchange processes in the organism and also for hemoglobin synthesis – the most important element of blood which provides delivery of oxygen to all bodies and body tissues. B12 vitamin (cyanocobalamine) participates in various exchange processes. Besides, B12 vitamin is important for normal work of nervous system. Vitamins of group B are in buckwheat and porridge, the liver, meat and dairy products, green sheet vegetables, peas, eggs, yeast, bread of the rough grinding.
3. Vitamin C (ascorbic acid) – one of the major elements necessary for work of all organism. Vitamin C is important for the athlete, first of all, because it provides processing of proteins which the person receives from food, in muscle bulk. Besides, ascorbic acid has anticatabolic properties – interferes with destruction of protein of which muscles consist. Also vitamin C – the strongest antioxidant. Contrary to common opinion, in the lemon and other citrus vitamin C is present at rather small amounts. The true leader in the content of ascorbic acid – currant. Besides, the mountain ash and the dogrose are rich with this vitamin.
4. Vitamin D (cholecalciferol) – unique vitamin: in food it practically doesn't meet, and is developed in skin of the person under the influence of sunshine. First of all, vitamin D is important for health of bones, but takes part also in work of other systems of the organism of the athlete: promotes consolidation of muscles and accelerates work of the brain. Contains in some grades of fish (herring, the Antarctic marbled perch, cod liver), cod-liver oil and also in vegetables. As the human body synthesizes this vitamin under the influence of sunshine, it is very important to spend enough time in the fresh air.
5. Vitamin E (tocopherol) – the major antioxidant participating in synthesis of proteins and creation of muscles of the athlete. It is very important for normal work of the brain and all nervous system, helps to struggle with the stress, inevitable during the trainings. Besides, vitamin E is necessary for normal work of gonads which provide the athlete with testosterone – the major hormone which stimulates growth of muscle bulk. Not refined vegetable oils – the magnificent source of vitamin E. Also contains in such products as parsley greens, tomatoes, spinach and also in sprouts of wheat and the rye.