In the previous article (which you can find Wed) we began to deepen i benefits of some Vitamins and their role in sports nutrition. We have already talked about the countless virtues of vitamin C and B vitamins. In this article we will deal with others three vitamins - equally important - which the CrossFitter absolutely cannot do without. Enjoy the reading!
Index
Vitamin D
It has come back to the fore in recent years thanks to the many researches that have highlighted the numerous health benefits, once limited only to the skeletal muscle area. Today, however, it is known that this vitamin / hormone has a much wider action, which embraces the psychic sphere (sadness, depressive states) the immune system (autoimmune diseases, allergies) etc. At the vitamin D a marked is also recognized antitumor action (different types of cancer are active against 9!).
It is scarcely present in foods, with the exception of fatty fish milk, butter, eggs and liver.
La main source of vitamin D is the sunlight. Our body synthesizes it thanks to exposure to UV rays. In most cases it is useful to combine targeted integration with D3 supplements (Cholecalciferol). Dosages (on average in the 1.000-10.000 UI / die range) vary according to individual needs, which is determined by numerous factors (age, complexion, weight, genetic traits, chronic pathologies, etc.). It must be taken along with his own co-factors (vitamin b2, boron, zinc, vitamin A) to improve its assimilation and biological activity.
Vitamin A
Vitamin A is another very important nutrient for athletes, because supports numerous body functions. It is present in two forms: as retinol (called preformed vitamin A) and how beta carotene (a precursor of vitamin A).
Retinol is found predominantly in fish liver oils, egg yolk, liver and dairy products. Beta carotene is found in good quantities in green leafy vegetables, carrots, peppers, squash and melon. The benefits for Crossfitters are mostly related to action antioxidant, which unfolds aaction protective both on the apparatus cardiovascular that at the level pulmonary. Vitamin A also contributes to stimulate the defenses of the immune system and to maintain the efficiency of visual features. Except for particular conditions (some chronic diseases or genetic defects) it is preferable to take beta carotene over the preformed form, as this molecule is converted into vitamin A only when needed, without the risk of an accumulation in the body.
Vitamin E
We conclude our review on essential vitamins for CrossFit lovers by introducing vitamin E. It is indeed a family of ben 8 oily compounds (tocopherols and tocotrienols) which present different levels of biological activity. Vitamin E plays one powerful antioxidant action (in synergy with vitamin C and vitamin A). Among its other beneficial activities for sportsmen we mention the improvement of athletic performance, the positive impact on cardiovascular health, its anti-inflammatory and immunostimulating action. In the diet it is mainly present in cereals, dried fruit (walnuts, almonds, hazelnuts) and vegetable oils (wheat germ, almond, olive, sunflower, soy). If taken via supplements, the advice is to opt for natural vitamin E products (100-400UI) with tocopherol mix.