Nutrition - Vitamins
Vitamins contribute to all body processes, each vitamin has its own function. They are essential for optimal health. Vitamins fulfil an important role in the body’s metabolism, they contribute to the metabolism of carbohydrates, fat and protein.
There are water-soluble vitamins (B, C) and fat-soluble vitamins (A, D, E, K). The body cannot store large amounts of water-soluble vitamins, they have to be consumed on a daily basis. Fat-soluble vitamins, on the other hand, can be stored in the liver and fatty tissue. The risk of toxicity is greater than it is for the water-soluble vitamins.
There is no evidence that vitamins enhance performance. On the other hand, a shortage of vitamins can lead to a decrease in performance. Thus, a good vitamin status is necessary for an optimal performance. Deficiencies can be prevented by eating a well balanced diet.
Vitamin B complex
B vitamins are involved in energy and carbohydrate metabolism. Some B vitamins – thiamin, riboflavin, niacin, pantothenic acid and biotin)- enable the body to release energy from nutrients like carbohydrates and proteins.
Vitamin B6 helps metabolize amino acids (building blocks of protein).
Vitamin B12 plays a role in the multiplying process of red blood cells (which carry oxygen).
Vitamin C (ascorbic acid)
Vitamin C fulfils an important role in carbohydrate and protein metabolism and stimulates iron absorption. Vitamin C is also an antioxidant. Antioxidants protect against free radicals (unstable and highly reactive molecules). Exercise induces the production of free radicals, which can effect performance in a negative way. Thus a proper intake of vitamin C is preferred.
Vitamin E (tocopherol)
Vitamin E has antioxidative properties, just like vitamin C. Vitamin E has an important effect in the lungs, where the exposure of cells to oxygen is high.
Vitamin supplements are not needed when eating a well-balanced diet.