Important Vitamins For Athletes: The 10 Vitamins That Every Bodybuilder Should Have In His Diet

Important Vitamins For Athletes: The 10 Vitamins That Every Bodybuilder Should Have In His Diet

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Your body is a temple that should look as beautiful as possible. To achieve this, you have to make sacrifices: train daily at the gym, ignore unhealthy food and give yourself enough rest so that your body can recover if needed. We don't need to explain to you how to take good care of your body. You are an expert in this. You constantly pay attention to the composition of the macros that you get, but do you also ensure that you get all the important vitamins for athletes in the right amount? Although these fall under the micronutrients and are therefore needed to a lesser extent than the macros, they should not be forgotten.

In this article we will tell you exactly which important vitamins for athletes you should receive. In addition, we also explain the function of these vitamins in your body. Finally, we tell you which foods are rich in the various vitamins and how you can supplement this with supplements.

Why is it important to get enough vitamins?

Vitamin tablets

Vitamins as mentioned, fall under the micronutrients and are used in coenzymes. These are molecules in our body that help an enzyme perform its function. An enzyme is in turn a protein that causes a chemical reaction in or around cells in your body. As a result, important functions such as digestion are started. In other words, vitamins are therefore important for your body. Not only do they contribute to the proper functioning of your body, but they also ensure that you have enough energy. Finally, vitamins also ensure that you are less troubled by diseases and infections, because they try to reduce and stop them as much as possible.

Vitamins can be subdivided into essential nutrients and semi-essential nutrients. Essential nutrients are nutrients that the body cannot make itself. You will therefore have to ensure that you get these nutrients through your diet. On the other hand, your body can produce semi-essential nutrients, albeit in a small amount. However, this is usually not enough and you will still have to supplement this through your diet.

The important vitamins for athletes: the top 10

We have listed 10 important vitamins for athletes. Although it is important to get these vitamins, we do not mean that you can neglect the other vitamins. These also all have a function that is important for a healthy body that is perfectly balanced.

1. Vitamin A

Carrots

A vitamin that is important for your overall health is vitamin A. It is therefore also one of the important vitamins for athletes. This nutrient plays a role in capillary building and is therefore important for the health of all cells. Vitamin A, also called retinol, has different functions in the body:

  • Vitamin A plays a role in the cell specialization process.
  • Vitamin A contributes to the maintenance of normal vision.
  • Vitamin A contributes to the maintenance of normal skin.
  • Vitamin A promotes the availability of iron from body supplies.
  • Vitamin A contributes to the normal functioning of the immune system.
  • Vitamin A contributes to the maintenance of normal mucous membranes.

Vitamin A can be produced in the body, but it is also found in various foods. Think of carrots, sweet potatoes and spinach. In addition, you can also supplement your vitamin A content with vitamin A supplements.

2. Vitamin B1

Vitamin B1 is also called thiamine and plays a role in the production of energy, the nervous system and your psychological functions. In addition, vitamin B1 is also good for your heart. The functions can be described as follows:

  • Vitamin B1 contributes to normal energy-yielding metabolism.
  • Vitamin B1 contributes to the normal functioning of the heart.
  • Vitamin B1 contributes to a normal psychological function.
  • Vitamin B1 contributes to the normal functioning of the nervous system.

Vitamin B1 can be found in products such as sunflower seeds, tuna and lentils.

3. Vitamin B2

Vitamin B2 is one of the most important vitamins for overall human health. This vitamin also contributes to various areas of our body. We have listed the various functions:

  • Vitamin B2 contributes to the maintenance of normal red blood cells.
  • Vitamin B2 contributes to normal energy-yielding metabolism.
  • Vitamin B2 contributes to the maintenance of normal vision.
  • Vitamin B2 contributes to the maintenance of normal skin.
  • Vitamin B2 contributes to normal iron metabolism.
  • Vitamin B2 contributes to the protection of cells against oxidative damage.
  • Vitamin B2 contributes to the maintenance of normal mucous membranes.
  • Vitamin B2 contributes to the reduction of tiredness and fatigue.
  • Vitamin B2 contributes to the normal functioning of the nervous system.

Vitamin B2 is also referred to as riboflavin and can be found in foods such as milk and other dairy products and meat such as liver.

4. Vitamin B3

The last vitamin that belongs to the group of vitamin B that we will discuss in this list is vitamin B3, also called niacin. This vitamin also has various functions in the human body:

  • Niacin contributes to normal energy-yielding metabolism.
  • Niacin contributes to the maintenance of normal skin.
  • Niacin contributes to a normal psychological function.
  • Niacin contributes to the maintenance of normal mucous membranes.
  • Niacin contributes to the reduction of tiredness and fatigue.
  • Niacin contributes to the normal functioning of the nervous system.

This vitamin can be made in the body itself, but it is also found in chicken, turkey, tuna, whole-grain products and potatoes. In addition there are also vitamin B3 capsules to keep your vitamin levels up to date.

Potty with vitamins

5. Vitamin C

Vitamin C is an antioxidant that is important for our blood vessels, bones, energy and psychological functions, among other things. However, vitamin C has many more important functions:

  • Vitamin C contributes to normal collagen formation for the normal functioning of blood vessels.
  • Vitamin C contributes to normal collagen formation for the normal functioning of the bones.
  • Vitamin C contributes to normal collagen formation for the normal functioning of the cartilage.
  • Vitamin C contributes to normal energy-yielding metabolism.
  • Vitamin C contributes to normal collagen formation for the normal functioning of the skin.
  • Vitamin C increases iron intake.
  • Vitamin C contributes to the maintenance of the normal functioning of the immune system during and after heavy physical exertion.
  • Vitamin C contributes to normal collagen formation for the normal functioning of the teeth.
  • Vitamin C contributes to normal collagen formation for the normal functioning of the gums.
  • Vitamin C contributes to the protection of cells against oxidative damage.
  • Vitamin C contributes to a normal psychological function.
  • Vitamin C contributes to the regeneration of the reduced form of vitamin E.
  • Vitamin C contributes to the reduction of tiredness and fatigue.
  • Vitamin C contributes to the normal functioning of the nervous system.

Products such as red peppers, citrus fruits and cabbages are rich in vitamin C. Met special tablets you can also maintain your vitamin C level. Handy if, for example, you don't like red peppers or citrus fruits.

6. Vitamin D

You probably immediately think of the sun when you see vitamin D. This is therefore one of the most important sources of vitamin D for humans. That gives you a good reason to relax in the sun from time to time. But what is vitamin D actually good for? We have sorted it out:

  • Vitamin D contributes to normal blood calcium levels.
  • Vitamin D contributes to the maintenance of normal bones.
  • Vitamin D contributes to the normal uptake / use of calcium and phosphorus.
  • Vitamin D plays a role in the cell division process.
  • Vitamin D contributes to the normal functioning of the immune system.
  • Vitamin D contributes to the maintenance of normal teeth.
  • Vitamin D helps to reduce the risk of falling due to postural instability and muscle weakness.
  • Vitamin D contributes to the normal functioning of the muscles.

Maybe you don't expect it, but vitamin D can also be found in food. For example, it is in fatty fish and shrimp.

7. Vitamin E

Vitamin E is just like vitamin C an antioxidant and contributes to the protection of cells against oxidative damage. This means that vitamin E helps to protect body cells against external influences.

Vitamin E is among other things in sunflower oil, notes, seeds, olives and bread. Also with supplements you can get vitamin E.

8. Magnesium

Magnesium can be found in all cells in our body. Among other things, it plays a role in our energy management, the functioning of muscles and the maintenance of our teeth. We have collected all the functions of magnesium for you:

  • Magnesium contributes to the maintenance of normal bones.
  • Magnesium plays a role in the cell division process.
  • Magnesium contributes to normal protein synthesis.
  • Magnesium contributes to a good electrolyte balance.
  • Magnesium contributes to normal energy-yielding metabolism.
  • Magnesium contributes to the maintenance of normal teeth.
  • Magnesium contributes to a normal psychological function.
  • Magnesium contributes to the normal functioning of the muscles.
  • Magnesium contributes to the reduction of tiredness and fatigue.
  • Magnesium contributes to the normal functioning of the nervous system.

We need magnesium from foods or supplements get it. This can be done by adding nuts, seeds and green vegetables to your diet.

Green vegetables

9. Kalium

Potassium is also an important vitamin for athletes. It plays an important role in our nervous system.

  • Potassium contributes to the maintenance of normal blood pressure.
  • Potassium contributes to the normal functioning of the muscles.
  • Potassium contributes to the normal functioning of the nervous system.

By eating enough vegetables, fruit, potatoes and meat, we ensure that we have a good balance of potassium in our body.

Biotin

The last vitamin that we include in this list is biotin. This vitamin also falls under vitamin B and is therefore sometimes referred to as vitamin B8. The functions of this vitamin are as follows:

  • Biotin contributes to a normal energy-yielding metabolism.
  • Biotin contributes to the maintenance of normal hair.
  • Biotin contributes to the maintenance of normal skin.
  • Biotin contributes to a normal metabolism of macronutrients.
  • Biotin contributes to a normal psychological function.
  • Biotin contributes to the maintenance of normal mucous membranes.
  • Biotin contributes to the normal functioning of the nervous system.

Biotin is found in tomatoes, nuts such as amandelen and seeds.

Perhaps after reading the various summaries, you wonder why these 10 vitamins are the most important vitamins for athletes. Not all functions are directly related to sports. However, all functions contribute to a healthy body that is well balanced. And we probably agree that doing sports like you do every day is a lot nicer and more productive if you have a healthy body. In addition, a healthy body contributes to a healthy mind, something you undoubtedly need during body building. It helps you to be able to fully focus on your goals, make every effort to achieve them and the discipline not to cheating day in, day out.

How do you ensure that you get enough of the important vitamins for athletes?

Let us know in a comment!

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