Athletes need more calcium and vitamin D. This is due to the fact that physical activity and regular exercise is stress to the bones and joints.It is these substances are actively involved in the development of bone tissue.Typically, these items are scarce for the majority of athletes because of the specificity of sport diets - most foods, taken in the training and competition period, do not have enough vitamin D. With a lack of calcium increases the risk of fractures associated with exercise.Good sources of nutrients will be milk, cottage cheese, yogurt, cheese and herbs, as well as orange juice.
Vitamin C is to reduce the risk of infection in the upper respiratory tract, w
hich often happens after intense workouts.The element also promotes the production of collagen, which is the connective tissue that attach muscles to bones.Ascorbic acid protects the body from the occurrence of severe bruising, promotes the absorption of iron and folate.Most Vitamin C is found in citrus fruits, strawberries, sweet peppers, tomatoes, broccoli and potatoes.
Vitamin B12 promotes the penetration of oxygen in the tissues of the body, which is also critical in sports.In most cases, the element is found in foods of animal origin.With a lack of substance increases the risk of anemia.Most of B12 can be found in seafood, meat, milk and cheese, eggs and cereals.
Equally important are vitamins B1, B2 and B6.B1 promotes the breakdown of carbohydrates and proteins in the body to use as energy sources.B2 is involved in the formation of blood cells (leukocytes and platelets), and B6 is involved in more than 100 human body metabolic reactions.No less important B6 performs energy production and hemoglobin.These elements are contained in sufficient quantities in the cereals, meat, fish, poultry, eggs and bean products.