«STRIKE VITAMINS»: what is it?
«STRIKE VITAMINS» FOR SPORTS: a vital substance
The root of the word vitamin is “vita = life”. Vitamins are essential substances for the functioning of the human body. They have no energy value. Although their need is often infinitesimal, their deficiency poses problems, which can sometimes be serious. It is also the pathologies generated by the deficiencies that allowed their discovery.
Between deficiencies and excess vitamins
Vitamin deficiency can lead to serious health concerns (see our boxes below). In theory, a sufficient quantity, balanced and varied diet covers all the vitamin needs of healthy people, that is to say in good health.
Less known, excessive vitamins or hypervitaminoses can also be a source of dysfunction, but they are more rare and can hardly be food. The intake of food supplements will then rather be questioned.
Sport and vitamin intake
Less than 3 hours of sport per week: your diet is sufficient for your vitamin needs
Complete Vitamin E
If you exercise up to 3 hours a week, your vitamin needs are the same as in a typical diet. It should be noted that the needs of the child and the sports teenager are different.
Vitamin intake should be monitored in case of special diet (including exclusion) or energy restriction. Athletes with a little varied diet should also be attentive to vitamin intake.
Beyond 4 hours of sports per week: watch the intake of vitamins A, E, D, C, B6 and B12!
In the case of a sport practice of more than 4 hours per week, repeatedly or in extreme conditions (altitude, temperatures, etc.), vitamin intake should be monitored. Although all vitamins are important and indispensable, regarding the nutrition of sports people, we will be particularly careful to cover the intake of vitamins A, E, D, C, B6 and B12.
Vitamins essential to the athlete
salmon, milk, eggs, cabbage
Foods rich in vitamin A
Vitamin A is also called retinol. As the name suggests, it plays an important role in the retina, in the adaptation to darkness and in the vision of colors. On the other hand, it plays an important role in the metabolism and synthesis of steroid hormones. It strengthens the response of the immune system, which is interesting knowing that an intensive and regular physical practice can weaken and slow down the immune response.
Vitamin A is found in fatty products of animal origin, such as butter, offal, milk (mostly whole), fish liver oils, etc.
Pro-vitamin A, or beta-carotene, is found in products of plant origin, such as leafy vegetables (cabbage, spinach, …) and colored plants (orange). The more intense the color, the higher the concentration of beta-carotene.
Vitamin E, or tocopherol, is an antioxidant, including essential fatty acids. It also has the advantage of improving cellular respiration, a big advantage in the case of the athlete.
Vitamin E deficiency may accelerate muscle aging.
Fat-soluble vitamin, it is found in interesting concentration in vegetable oils and oleaginous fruits.
Vitamin D is also called calciferol because of its intimate link with calcium metabolism but also phosphorus. Indeed, it plays a key role in the calcium exchanges at the level of the bone structure. Thus, it prevents osteoporosis and fractures. Always in combination with calcium, its contribution helps prevent muscle weakness and regulation of heart rhythm.
salmon fat fish
Vitamin D is found in interesting quantities in oily fish and egg yolk.
On the other hand, it is also synthesized by the body from the cholesterol through UV. This is why exposing the skin to solar radiation for 15 to 30 minutes, twice a week, would prevent vitamin D deficiencies (however, many factors take into account such as latitude, skin color, etc.).
Note that an excess of vitamin D can cause a number of inconveniences (anorexia, dehydration, weight loss, etc.).