Vitamins are indispensable for the proper functioning of the organism and of the various processes metabolic. These are of particular importance in those who practice CrossFit®, because they contribute askeep the body in sports, riducendo i danni da allenamento e migliorando la force muscular.
In Sports there is also a increased needs of these micronutrients. For this reason, the advice of most sports nutrition experts is to take additional amounts of vitamins (and minerals) through supplements, so as to reintegrate the stocks used daily.
Index
1) Vitamin C (ascorbic acid)
It needs a few introductions, being the "queen" among vitamins for importance and versatility of use. In addition to carrying out a fundamental action inincrease immune defenses, vitamin C is a powerful antioxidant che contrasta l’attacco dei radicali liberi generati durante l’allenamento. Contribuisce inoltre ad accelerare il recovery da eventuali traumi sportivi (ferite, contusioni, fratture), perché partecipa alla collagen formation (present in all connective tissues: skin, bones, blood vessels). Among other functions we mention his beneficial action on the cardiovascular system (reduction in cholesterol levels, lipoprotein A, homocysteine, reactive protein C, arterial pressure).
In the diet it is present in good quantities in citrus fruits, strawberries, kiwi, pineapple, currants, melon and grapes.
Fra le verdure ne sono ricchi i peperoni, i cavoli, i broccoli e le verdure a foglia verde. Per beneficiare appieno delle virtù salutistiche della vitamina C è consigliato di integrarla a parte sottoforma di ascorbic acid or in its buffered forms (sodium ascorbate or magnesium ascorbate). There is no consensus on what the optimal dosages. Various nutritionists and researchers recommend dosages in the range 1-3 gr per day, while others, including the double Nobel Prize Linus Pauling believe that the need is individual and vary according to the so-called bowel tolerance rule (on average from 6 to 18 grams per day). What is important to underline is the non-toxicity of vitamin C even at very high doses, as documented by numerous studies. To optimize the absorption of vitamin C is it is advisable to take it in more than one daily intake, spaced apart from each other.
2) Complex B
It is not a single micronutrient, but one family of ben 8 vitamins, ciascuna con benefici specifici per il buon funzionamento dell’organismo. Nel CrossFit® le vitamine B sono molto importanti perchè, agendo sul metabolism cellulare che trasforma carboidrati, protein grassi in energia, improve athletic performance. They are also involved in the trials of riparation of muscle tissues e improve stress resistance and to infections.
In foods, le vitamine del complesso B sono presenti soprattutto in fonti di origine animale (carne, uova, pesce, milk). Per quanto riguarda le fonti di origine vegetale, le vitamine B son presenti soprattutto in verdure a foglia verde, nei cereali integrali e nella frutta secca.
If taken through supplements, B vitamins must always be taken together. This is to optimize the synergistic action and avoid any imbalances. Supplements that contain the active forms of B vitamins (immediately available to the body because they do not require conversion) are preferred.
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