Use of vitamin supplements in athletes

The vitamin supplements They provide extra antioxidants in order to combat oxidation and the fatigue that this process causes. We know that the practice of intense sport generates toxic substances called. These appear through an oxidative process and cause us greater tiredness and fatigue. The vitamin supplements provide antioxidants extras in order to combat said oxidation. Antioxidants, in particular, are responsible for counteracting its effects since they have the ability to "capture" free radicals avoiding their harmful action. In addition, they have a preventive role since the presence of antioxidants in the sports diet contributes to an early recovery from post-traumatic inflammatory processes and small injuries. But, really, is it necessary to take vitamin and mineral supplements?

Diet rich in antioxidants

The human body is able to generate naturally to combat free radicals that may be generated. These will not be enough, but through a balanced diet rich in fruits, vegetables, extra virgin olive oil, nuts, etc. We will provide enough antioxidants to counteract the free radicals generated, for example, with intense sports. Therefore, in general, if the athlete follows an adequate diet both in terms of energy and nutrients, he consumes three pieces of fruit a day, two servings of vegetables, a handful of nuts daily, and cooks and season with virgin olive oil. extra, you will get enough vitamins and minerals to meet your daily needs without taking vitamin supplements.

Vitamin supplements with greater antioxidant power

Vitamins C and E, beta-carotenes and minerals such as zinc and selenium stand out. We can find them in:

• Vitamin C: fresh fruits and vegetables especially if eaten raw such as: kiwi, mango, persimmon, guava, citrus, melon, strawberries, berries, peppers, tomatoes and vegetables from the cabbage family.
• Vitamin E: olive oil, nuts, wheat germ and green leafy vegetables.
• Beta-carotenes: Foods rich in beta-carotene are green vegetables (zucchini, broccoli…) or red-orange-yellowish (carrot, spinach, pumpkin…), and certain fruits (apricot, cherries, melon and peach).
• Zinc: found in meat, fish, eggs, and legumes.
• Selenium: we find it in meat, fish, seafood, cereals, eggs, fruits and vegetables.

When is it possible not to get enough antioxidants?

On some occasions, for various reasons, the necessary vitamin and mineral intake is not reached. At that time when the vitamin supplement can be a good ally, although it should always be assessed individually. For example:

• Doing very high intensity sports: so much energy is used that covering it only through food is difficult to meet the needs of vitamins and minerals.
• If you practice sports or compete in other countries, then continuing with our usual diet is not easy and can lead to a nutritional deficit.
• Increased production of free radicals:

1.- Altitude sports: due to the lack of oxygen, mountaineers require more antioxidants. 2.- Impact sports where trauma can occur: martial arts, rugby ...

• If there is a diagnosis of vitamin or mineral deficiency. Before taking any vitamin supplement, check with your
• smoking athletes.

Examples of dishes rich in antioxidants

• Endive salad, tomato and artichoke hearts with walnuts and raisins. Seasoned with extra virgin olive oil.
• Pumpkin, carrot and onion cream sprinkled with flax seeds and chia.
• Steamed vegetables: broccoli, carrot, zucchini, pepper, onion ...
• Macedonia of strawberries, banana and kiwi with cinnamon and pure cocoa sprinkled
• Natural yogurt with hazelnuts and pomegranate grains.
• Whole wheat toast with tomato and olive oil, avocado slices and fresh cheese.
• Figs with a handful of pistachios and pumpkin seeds.

• Vitamin supplements provide extra antioxidants in order to combat oxidation and fatigue that this process causes.
• If the athlete follows an adequate diet, both in terms of energy and nutrients, consuming three pieces of fruit a day, two servings of vegetables, a handful of nuts, and cooking and dressing with extra virgin olive oil, provides enough vitamins and minerals. to cover your daily needs without the need to take a supplement.
• There are occasions, for various reasons, in which it is not possible to achieve the necessary intake of vitamins and minerals, and this is when the vitamin supplement can be a good ally.

Diploma in Human Nutrition and Dietetics Specialist in pharmacology, nutrition and sports supplementation