• Priyanka Premkumar

Top Supplements and Vitamins for Athletes


Athletes dedicate multiple hours of work to remain fit and stay healthy. They need to compensate for the lost amount of energy by supplementing foods that have high nutrient value. Here are some of the best supplements and vitamins that can make a considerable change to your athletic lifestyle.


Omega-3 fatty acids

Omega-3 fatty acids are an essential supplement as they have the potential to regulate blood pressure and decrease inflammatory conditions. Exercising on a regular basis causes good stress that leads to inflammation. The free radicals can be harmful to the body cells and need to be destroyed. Omega3-fatty acids counteract the effect of the inflammation. Fish oil supplements, chia seeds, and nuts are a great source of Omega-3 fatty acids.


Collagen

Collagen is the protein that is found in connective tissues and gives muscles its tensile strength. It is known as a recovery protein as it heals and repairs the damaged tendons, cartilage, and muscle. While exercising, the muscles are oxidized and lose a significant amount of protein. To replace that protein, athletes need to consume foods that contain high collagen content such as bone broth, egg whites, and beans.


Iron

Professional athletes train extensively to improve their performance. It is very important that they maintain a high iron level due to the amount of energy they utilize. Certain growth hormones rely on iron for muscle bulk and repair. A person lacking in iron is more susceptible to fatigue and chronic weakness. Some iron-rich foods include pumpkin seeds, greens, and lentils.


Vitamin D

Vitamin D can regulate the calcium supply to bones and activate immune cells. The intake of Vitamin D needs to be coupled with sun exposure for it to be effective. There is a significant difference in athletes’ performance due to a Vitamin D deficiency. However, this can be rectified through supplements or foods such as egg yolks, cheese, beef liver or some vegan-friendly options include soymilk and mushrooms.


Magnesium

Studies have shown that a lack of magnesium in the body can lead to cardiovascular conditions and irregular bowel movements. Magnesium is used in protein synthesis to create ATP (energy). Athletes need to increase their ATP production for quality performance. Magnesium can be found in abundance in leafy greens, whole grain cereals, and fruits.


Conclusion

The key to maintaining a healthy lifestyle is to balance the number of supplements and vitamins with the amount of exercise. It can be hard at times to follow a strict schedule but starting with a small change can make a huge impact on your progress.


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