There is a better vitamin for sports in the pharmacy. Vitamins for athletes. Vitamin complexes from sports nutrition manufacturers

Vitamins and minerals are extremely necessary substances for maintaining the normal functioning of the human body. Most of all, they are needed by people experiencing significant physical activity. For athletes of speed-strength sports, taking into account the serious loads on the body and increased energy costs, the saturation of the diet with all the necessary substances of the vitamin and mineral group is a key issue in the progress of their training process.

Key questions athletes ask

• Does vitamin consumption increase during strength training?
• Do bodybuilders and powerlifters need to include extra vitamins in their diet?
• Will extra vitamins affect muscle growth and strength gains?

The answer to all these questions can be answered “yes” with great confidence.

It is important to know that neither vitamins nor minerals are synthesized by the body, but can only be obtained externally through food. However, as in the case of other important nutrients, it is only possible to fully provide an athlete with a more or less high level of training with vitamins and minerals exclusively through natural sources. balanced nutrition, as a rule, is not possible. The need for them is quite high, and there are many much needed substances themselves. Therefore, in assortment sports nutrition A variety of vitamin and mineral complexes are widely represented and are in constant demand among athletes.

But first, let us note that despite what was said in the previous paragraph, you should still try to get the bulk of these substances from regular food. Therefore, before we consider in detail what vitamins are, what they are responsible for and which complexes are best to use, we will provide some information about the content of essential substances in food products.

So, vitamins:

And from the following tables you will learn about which products contain which minerals:

Vitamins and minerals are needed by the human body in very limited large quantities. Vitamins are not a source of energy and have zero calorie content, but they are extremely important as regulators of almost all biochemical processes and all types of metabolism. Minerals (inorganic substances) also affect metabolic processes. In addition, they are necessary for the body to perform many other functions (in particular, for the synthesis of human body tissues and hormones).

What are vitamins and minerals?

There are about fifteen vitamins in total. The most important of them are vitamins A, D, E, F, K (fat-soluble), groups B, C (water-soluble).

Essential Minerals– phosphorus, calcium, potassium, magnesium, sodium (macroelements, that is, daily requirement– at least 200 mg), zinc, copper, iron, chromium, silicon, cobalt, selenium and others (microelements, that is, the body needs in quantities less than 200 mg per day).

Each of the vitamins and minerals performs its own specific functions in the human body. For example, a lack of vitamin C worsens the condition of the circulatory system. Lack of calcium, phosphorus and potassium leads to cramps and bone pain. Lack of iron lowers the concentration of hemoglobin in the blood. Let's take a closer look at their functions.

The most important vitamins

A lack of vitamin B12 can lead to poor muscle response, disorder nervous system and brain activity, to chronic fatigue. “Friends” with vitamins C and A, that is, together with them it participates in the implementation important processes occurring in the body. Contained in animal products: liver, eggs, fish and milk. The daily dose is 3 mcg. It is very easy to get this amount of vitamin. Interestingly, even vegetarians will find it problematic to be left without this vitamin, since if it is deficient, the body starts internal processes and synthesizes it on its own.

Important for female athletes: Birth control pills can destroy your entire supply of vitamin B12!

This vitamin is found in beef and chicken meat, liver, fish, cottage cheese and eggs. By the way, white yeast bread can negatively affect the absorption of cobalamin. Black non-yeast bread or replacing bread with cereals will bring more benefits to the body.

Basic properties:

• accelerates tissue regeneration;
• makes the body stronger against viral diseases;
• directly involved in the formation of new muscle cells;
• activates collagen formation;
• normalizes blood sugar levels.

The vitamin is perfectly absorbed in natural form, therefore, it is useful for athletes to consume fish oil, eggs, liver, butter, whole milk, cheese and cream. Vitamin At high dosages may lead to intoxication. Athletes need to calculate their vitamin A content depending on the degree of daily physical activity.

Main functions:

• plays the role of a hormone in the body;
• able to synthesize independently;
• “monitors” the metabolism of calcium and phosphorus;
• Helps ensure proper absorption of vitamin A.

Skin cells synthesize vitamin during action sun rays on areas of the skin, so to increase physical tone it is very useful to go to the beach. Even irradiation in a solarium will be effective. Food sources: meat and dairy products, margarine, fish, egg yolks.

Basic properties:

• has a positive effect on mental activity and nerve conduction;
• they say about him that he “pumps up” muscles;
• Metabolism (and protein metabolism as well) with its participation is much more intense.

A lack of vitamin will prevent carbohydrates from being absorbed. In addition, toxic substances - pyruvic and lactic acids - can accumulate in cells. Its food sources: legumes, grains, brewer's yeast. Daily dose – up to 10 mcg. A water-soluble vitamin, excessive doses do not lead to poisoning.

• 2nd place.Vitamin B6 or Pyridoxine. The vitamin plays an important role in the growth of protein tissues, primarily in muscles. Without it, a full increase in muscle mass is not observed. It is to him that both athletes and children owe an increase in height, weight and muscle strength. Part of enzymes. Main properties:
  • participates in the metabolism of amino acids and proteins;
  • takes part in the synthesis of hemoglobin;
  • influences the formation of neurotransmitters in the body;
  • promotes the production of glucose and sugar carrier substances. Vitamin B6 deficiency leads to weakening of the heart muscle, accumulation of toxic substances in the body, excessive irritability, decreased muscle reactions and muscle cramps, pressure changes and other unpleasant consequences that make it difficult to advance a sports career. It is best to choose natural sources, namely: liver, brewer's yeast, cabbage, peas, cottage cheese, buckwheat and potatoes.
• 1 place. It’s not for nothing that we put this vitamin in first place, since it is a real “king” for muscles. It is vitamin C that helps the body absorb proteins and synthesize other protein structures, which promotes muscle growth. They shouldn't get carried away. On the one hand, the body synthesizes it itself, and on the other hand, if the vitamin is in excess, then the natural synthesis of the vitamin is blocked, which will lead to bad consequences. The main properties of vitamin C:
  • stimulates anabolism;
  • powerful antioxidant;
  • reserves iron and helps to absorb it better;
  • improves blood quality;
  • normalizes cholesterol levels;
  • participates in testosterone synthesis;
  • promotes collagen formation. Vitamin C, in addition, helps the athlete recover faster after training and reduces the likelihood of serious injuries by increasing the amount of collagen. It belongs to the group of water-soluble vitamins that do not accumulate in tissues, which means they do not cause harm to the human body even when entering the body in excessive quantities. Contained in vegetables, fruits and berries: melon, citrus fruits, sorrel, sweet pepper, rose hips, sea buckthorn, cauliflower. However, be careful with taking this vitamin - taking vitamin C on an empty stomach can lead to irritation of the stomach lining. After all, this vitamin is an acid and a strong acid! Vitamin C is recommended to be taken with plenty of water and taken only after meals. Tobacco is the real enemy of vitamin C. One cigarette burns up to 100 mg of ascorbic acid, which is almost 10 medium-sized apples!

What does an athlete need?

Athletes urgently need B vitamins, as well as antioxidant vitamins C and E. The effective functioning of the nervous system and, ultimately, the intensity of strength training depend on B vitamins. B vitamins are actively consumed during “failures.” A lack of these vitamins disrupts the metabolism of proteins and fats, which can cause poor muscle growth. Vitamins C and E are urgently needed to compensate for oxidative stress that affects the body during physical activity. Sports pharmacology advises choosing vitamin complexes with microminerals that contain at least 50-100 mg of vitamin B1 and B6, as well as 50-100 mcg of vitamin B12. You need 500-1000 mg of vitamin C and 400-800 units of vitamin E.

How to choose a vitamin complex

As a component of sports nutrition, vitamins and minerals are usually used comprehensively, that is, in the form of preparations containing a certain set of necessary substances. The choice of the optimal vitamin and mineral complex depends on many factors, including the type of sport, the level of training of the athlete, body weight, balanced diet, competition and training schedule, current symptoms, and individual characteristics of the body. You should consult a specialist on this issue.

Most often, in the absence of specific indications, the choice falls on universal complexes of multivitamins and minerals. The quality of such complexes is determined by the balance of the composition for specific tasks.

Before purchasing, you should carefully study the recommendations for use provided by the manufacturers with each package of the drug, pay attention to the composition of the complex (essential vitamins and minerals must be presented in sufficient doses), estimate the number of tablets or capsules in the package (based on a certain period). Dosage and balance of drugs are the two most important factors.

It is worth remembering that an excess of some vitamins and minerals in the body can cause health problems to almost the same extent as their deficiency.

What to choose in the store:

According to the site rating www.sportpit-obzor.ru, based on reviews from specialists and sports nutrition consumers, the TOP 5 vitamin and mineral complexes look like this:

• Animal Pak from Universal Nutrition
• Opti-Men from Optimum Nutrition
• Multi Pro 32X from AS Sports Science
• Daily Formula from Universal Nutrition
• Sentry from 21st Century Health Care

As practice shows, the first two lines of this TOP have not changed for several years.

Sources of basic material: websites heavystuff.net, fitperson.ru, www.bodybuilding-shop.ru, www.sportpit-obzor.ru
Editing, addition and processing of material: Pavel Avdokushin

The benefits of vitamins during regular physical activity

Sports activities put the body under regular stress, both physical and psychological. On the one hand, the body is forced to overcome various challenges, actively consuming energy in the form of carbohydrates and fatty acids. Sometimes the protein structures of their own muscle fibers are added to this. On the other hand, high-quality and timely restoration also leads to resource depletion.

The issue of recovery is especially acute in adolescence, when the body is subjected to the greatest stress, and not only sports. Functional systems begin to work at an accelerated rate to meet the needs of an intensively growing organism. The consumption of many minerals in adolescents exceeds that of adults. And those involved in sports consume even more energy (about 3-5 times than ordinary person).

The benefits of vitamins for child athletes are as follows:

• They help the body restore expended energy not just to its original level, but also with some excess. This phenomenon is called supercompensation and it is what determines the increase in sportsmanship. The most important are amino acids - a structural element of proteins, which is used to repair damaged tissue and form new cells.
• They strengthen the immune system. Contrary to popular belief, an athlete more often has to cope with diseases, including viral ones, since he constantly works at the limit of his capabilities. In children, regular exercise with adequate exercise increases resistance to infections and viruses, but with intense work, especially during the competitive period, immunity is weakened. The situation can be corrected by giving the child ascorbic acid.
• They prevent inflammatory processes in the joints. Sometimes those involved in sports have to withstand enormous loads. Ligaments and tendons suffer, since not all exercises from different sports require maintaining the anatomically correct position of the joints. The so-called Schlatter's disease is common in teenage sports. It makes itself felt until the age of eighteen. The main symptoms are pain when flexing and extending the knee joint, as well as limitation motor activity. The reason for this development is considered to be uneven growth of different tissues. During adolescence, bones begin to grow sharply, but the cartilage and connective tissue that make up ligaments and tendons cannot keep up with them. The latter serve as shock absorbers. So when jumping, the risk of damaging a joint increases. To avoid this, it is important for those involved in sports to consume calcium, magnesium, zinc and vitamin D.
• They create the foundation for further development. Destructive changes in the body, as a rule, begin at the age of 25. But this line may shift depending on the individual development of the child and the traumas suffered. So everything that was inherent in the child from an early age and during puberty will come back to haunt him at an older age.

The Most Important Vitamins and Minerals for Child Athletes

Almost all vitamins should be consumed, especially by those who have been actively involved in sports since childhood. But the dosage may vary depending on the body's needs.

For child athletes, regardless of age, such elements are important:

• Vitamin E (tocopherol). Helps restore damaged connective tissue that makes up ligaments and tendons. Prevents inflammatory processes in joints. Protects the body from the effects of free radicals (microparticles that provoke the development of cancer).
• Vitamin A (retinol). Affects the condition of all layers of skin, hair, nails. Without it, the absorption of calcium and phosphorus is disrupted, which means that muscles and ligaments cannot adequately respond to a nerve impulse and contract or relax in time. Because of this, sprains become more frequent.
• B vitamins. They take part in all types of exchanges. Thanks to them, microcracks and breaks in muscle fibers heal faster, more oxygen and ATP (the main energy resource consisting of phosphate compounds) are stored in the cells. The necessary hormones are synthesized (including adrenaline and norepinephrine).
• Vitamin C (ascorbic acid). The more the body receives, the longer it resists viral and infectious diseases. Ascorbic acid also has a beneficial effect on the condition of ligaments and joints and stimulates the production of collagen, a protein responsible for the elasticity of the skin and connective tissue.
• Vitamin D . Prevents the development of destructive (destructive) changes in bone and cartilage tissue. Bones break less often, they are not afraid of stress.

Children athletes need not only these vitamins, but also minerals, such as:

• Selenium. It is responsible for the perception by muscle fibers of nerve impulses sent by the central nervous system. Thanks to it, the reaction speed improves.
• Calcium. With enough bones, they do not break and are less susceptible to dislocations and subluxations.

The most important vitamins and minerals during adolescence

What vitamins do teenage athletes need:

• Phosphorus. The main source of energy is the ATP molecule. Consists of three phosphate residues. So phosphorus helps replenish fuel reserves. And it, together with calcium, helps strengthen bones and cartilage.
• Iodine . Thanks to this substance, the activity of the thyroid gland, and therefore the entire endocrine system, is normalized. If you do not give the body iodine in time, even with a sufficient supply of micro- and macroelements, it will not be able to absorb them, that is, use them for its needs. The endocrine system is the first to react to iodine deficiency, so disruptions in the synthesis of hormones begin. In adolescence, this is extremely important, since, in addition to competitive and training activities, puberty begins. Without adequate hormonal support, it may slow down.
• Potassium. The substance affects the perception of nerve impulses and the timely contraction of muscle fibers.
• Magnesium. Its functions overlap with the functions of potassium. It also affects your emotional state. To avoid sudden mood swings that are typical during puberty, nutritionists recommend including bananas in your diet, as they contain a large number of magnesium

Features of the diet for child athletes

The diet of athletes should be sufficiently high in calories, balanced and include vitamins. Moreover, these figures may exceed daily calorie content adults who do not play sports. For example, boy athletes aged 6 to 12 years need to consume at least 1800-2400 kcal per day. Girls of the same age need a little less - 1600-2200.

The diet may vary depending on the load, as many athletes train 2-3 times a day.

With regular training 4-5 times a week (once a day), the diet should be as follows:

• Calorie content is at least 1800 kcal for boys and 1600 for girls.
• Breakfast must include slow carbohydrates, which will provide the body with energy for at least half a day. Porridges cope best with this task.
• Lean meat and protein products such as hard cheese and cottage cheese should be consumed 2 times a day - for lunch and dinner. For lunch, combine them with carbohydrates (porridge or salads), and in the evening - with a vegetable side dish.
• Fatty fish should be included in the diet at least 3 times a week. Every day – butter and vegetable oil (about 40-50 g). Be sure to season vegetable salads with them, since the vitamins contained in vegetables are absorbed only in the presence of a small amount of oil.
• To strengthen cartilage tissue, products containing hyaluronic acid are needed. Sources of acid: agar-agar, shrimp, jellied meat and rich broths, jelly and jelly.

As for vitamins and minerals, the largest amounts are found in the following foods:

Pros and cons of taking dietary supplements for child athletes

Biologically active additives (BAA) are concentrates of natural ingredients that are obtained from food raw materials of animal, mineral, and plant origin. And also as a result of chemical synthesis of substances that have properties similar to natural components.

Dietary supplements are produced in the form of balms, extracts, alcohol tinctures, infusions (without alcohol), creams, dry and liquid concentrates, syrups, tablets, powders.

There are three types of dietary supplements:

• Nutraceuticals are taken to compensate for the deficiency of essential substances. The latter can neither be synthesized in the required quantity nor stored in the body. Therefore, they need to be regularly obtained from outside.
• Parapharmaceuticals are used for prevention, adjuvant therapy and during the recovery period after injuries and operations. These include organic acids, bioflavonoids, and caffeine.
• Eubiotic is a biologically active additive that contains live microorganisms or their final metabolic products. These include bifidobacteria and lactobacilli. Prescribed for the treatment and prevention of dysbiosis (digestive disorders).

Dietary supplements are designed only to improve the physical and mental activity of athletes. But they must be prescribed by a doctor, based on the needs and individual characteristics of the body.

As for the “cons” of using dietary supplements, the issue of doping is relevant for athletes, the use of which is punishable by sports legislation (exclusion from competitions, cancellation of results). Not all manufacturers of dietary supplements conscientiously indicate all components on the packaging.

They may also contain harmful dyes and preservatives.

So the use of any supplement must be agreed with a nutritionist or sports doctor.

The best vitamin complexes for athletes

• Junior Neo+. Indicated during periods of intense physical and mental stress. Prevents fatigue and inflammatory processes. Children love it for its chocolate flavor.
• Junior Be Wise+. The main active ingredients of the drug are selenium and iodine. Vitamins are indicated for the prevention of hormonal imbalances. To improve the functioning of the nervous system, during emotional burnout and preparation for competitions. Presented in the form of chewable tablets with strawberry flavor.
• Junior Be Big. The main active ingredients are calcium and silicon. Vitamins strengthen bones, normalize recovery processes during periods of intense stress, and the activity of the heart muscle. The tablets are available in raspberry flavor.

For the older generation (12-15 years old) it is recommended:

• "Señor." In addition to essential minerals and vitamins, they contain probiotic cultures. The drug is taken to prevent intestinal disorders and for better absorption of vitamins.
• "EnjoyNT". Vitamins help avoid problems with knee joints, are indicated during the recovery period after injuries to joints and ligaments. The main active components - chondroitin and glucosamine - also serve as an analgesic in inflammatory processes.
• "Chromvital+". The drug has an energetic effect. The main component is chromium. Helps reduce blood glucose levels, activates energy production from carbohydrates and fats during active work.
• "Bisk." Vitamins are indicated during the recovery period after competitions or intense training. Indicated for apathy, drowsiness, lethargy, as it contains lemongrass, propolis extract, royal jelly, iron and iodine.

Contraindications

The main contraindications to taking any drug are individual intolerance to individual components. Therefore, the use of any supplement must be agreed with a sports physician.

Negative consequences of overdose and excess

Despite the many positive effects, if the dose is exceeded, vitamins can be harmful to health.

For example, excess tocopherol is fraught with the development of liver and kidney failure. It negatively affects the condition of red blood cells, as a result of which, against the background of insufficient oxygen supply, the supply of nutrients to tissues is disrupted, free radicals accumulate and benign or malignant tumors can form.

An excess of vitamin C leads to the development allergic reactions(skin rash, itching, cough, tearing). In addition, the number of white blood cells in the blood may decrease, since the acid destroys these cells and prevents their restoration.

With an overdose of vitamin A, the skin begins to peel off, hair falls out, mucous membranes oral cavity dries out. Itching may occur throughout the body. Digestion is subsequently disrupted (constipation, diarrhea, nausea).

Expert advice. Children athletes over 14 years of age should take vitamins in the following dosage:

• Vitamin C – 70-120 mg per day. If there are no injuries, you can limit yourself to taking the usual ascorbic acid.
• Vitamin D – 10 mg per day.
• Vitamin E – 20-30 mg per day.

For fractures, tocopherol is prescribed in combination with vitamin C.

To replenish retinol reserves, give children salads of green and red vegetables more often, seasoning them with two tablespoons of any vegetable oil.

More information about vitamins for young athletes can be found in the video below.

A deficiency of biological substances leads to a decrease in body functions, anemia, and loss of strength. Even if you comply healthy diet Weightlifters cannot do without vitamin and mineral doping. It supports performance, helps you adapt to heavy loads, faster and feel good. In addition, vitamins in sports influence biochemical processes that accelerate protein biosynthesis and stimulate metabolic processes.

How to choose

The range of multi-complexes is extensive, so it’s difficult to decide on a purchase. You can focus on the lines of well-known manufacturers of sports nutrition vitamins. This:

• American brands Optimum Nutrition and Solgar.
• Magnum Nutraceuticals.
• Dynamize Nutrition.
• Ultimate.

No less popular complexes for male athletes from a Belarusian company Maxler, which receives them from German raw materials. Supplements Vneshtorg Pharma (Russia) no worse quality and cost much less.

The products on the market are sold in the form of gelatin capsules, tablets, and packaged powders. Although the dosages and quantities are different, basically these are packages of 60 pieces weighing 345 - 365 g for a month of use.

Rating of the best vitamins for men 2018

The list is compiled taking into account the balance of the compositions, effectiveness, absence of contraindications and side effects.

1. consists of 4 complexes and in total contains 75 ingredients that provide strength and energy to weightlifters.
2. Multivitamin for men Designed for professional athletes. The complex includes 12 vitamins + 8 minerals + antioxidant complex. Among others - methionine, .
3. Sports complex Ultra-Premium Vitamin contains the entire range of substances and plant enzymes.
4. C Fit FitMax Made with rosehip and acerola extract.
5. Maxler VitaMe– a universal complex that increases physical and mental abilities.
6. VP Laboratory Ultra Men's with a multivitamin formula, it contains several biocomplexes and more than compensates for the deficiency of organic substances.
7. Products Universal Nutrition under the names Animal Omega and is specially designed for gaining muscle mass for men.

The complexes help achieve high results without compromising your health.

Products from the pharmacy chain

Combination formulations with lipoic acid, biotin, vitamins B, C, E are useful for tone and mood. Thus, vitamin B1 affects muscle growth and energy stability. Tablets B12 enhances protein biosynthesis and the rate of its accumulation in muscles. The rating of pharmacy vitamins for men looks like this:

1. Asparkam with potassium and magnesium. Microelements regulate metabolic processes in myofibrils and osmotic pressure. The drug increases endurance and fights muscle cramps.
2. Potassium orate. The metabolite accelerates the course of biochemical processes, strengthens the heart muscle, and acts as an anabolic steroid.
3. Formula Duovita with vitamins B, A, E, a set of microelements, formulated for active people.
4. Tamoxifen increases male sex hormone and blocks estrogen.
5. Metformin accelerates the transformation of glucose into glycogen.
6. Mildronate increases endurance and energy, regulates metabolism, protects against...
7. Vitrum Life (USA) with minerals and suitable for men and women. Russian analogue — Complivit Active.
8. Formula Daily Formula designed specifically for power athletes.

How to take vitamins for sports

• Morning and afternoon with food.
• On training days, it is recommended to consume an additional 1.5 hours after training in the gym.

It was during the period Nutrients are needed to restore muscles and energy.

Although bodybuilders are not at risk of overdosing, deviations from the dosage regimen and exceeding the norm can cause unpleasant consequences in the form of allergies and gastrointestinal disorders.

But athletes have their own opinion on this matter. They accept a double norm, explaining this by the fact that water-soluble substances are eliminated in 2-4 hours. However, we must not forget that fat-soluble vitamins are retained in the body for a day, so one dose is enough. To avoid addiction, you need drink in courses.

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Vitamins are an important part of any person's diet, helping normal metabolism and maintaining the body's natural physiological processes. People who experience constant increased physical activity, such as athletes, also require increased concentrations of vitamins.

A complete diet with a rich varied menu - necessary condition for people involved in sports. But not everyone is able to monitor their diet and count calories so carefully. And food does not always contain the necessary amount of vitamins and minerals for athletes.

Modern pharmaceutical companies have developed special vitamins for athletes, taking into account the increased needs of the body exposed to constant stress. With their help, you can not only prevent the occurrence of a deficiency of a certain substance in the body, but also prevent the slowdown in the growth of muscle mass and the occurrence of global problems with health.

The importance of vitamins in sports training

Even at school, teachers focused our attention on the fact that vitamin deficiency - a lack of any vitamin in the body - causes disturbances in the functioning of organs and systems, which can lead to diseases. If you know which vitamins for athletes help better achieve specific physical problems, it will be much easier to achieve them. Let's consider which vitamins for sports serve as assistants depending on the specific task.

Ensuring proper and good muscle growth

Increased overall muscle tone

Prevention of sports injuries

• Vitamin K is a catalyst for the process of physiological blood clotting. Contained in lettuce leaves, some fruits such as avocado, kiwi, bananas.
• Vitamin C, in addition to the previous property, is able to influence the harmonious formation of connective tissues.
• Vitamin D promotes the absorption of phosphorus and calcium, essential for health skeletal system athlete. Provided by eating dairy products and eggs.

Improved performance metrics

Recovery periods after training

• Vitamins C, E, described in detail earlier.
• B4, called choline, which has the ability to regenerate membranes in tissue cells. Provide it with meat, soy flour and different varieties fish.

Ensuring the balance of vitamins in the body

It is not always possible to find specialized vitamins for athletes in pharmacies. But it’s not difficult to choose the most necessary ones for moderate sports activities. They are able to provide the body with a balanced set and the necessary amount of all nutrients. After all, it is impossible to achieve the desired proportion with products alone. Let's consider modern vitamin and mineral complexes, freely sold at reasonable prices:

• Undevit. The drug contains 11 vitamins, but the manufacturers of the product do not position it as sports complex. Its cost is more than attractive - about 60 rubles, which gives the drug a significant advantage.
• Complements the asset. If you look at the packaging, you can find out that these are vitamins for teenage athletes, but the description says that the complex helps to activate the body during intense physical activity and sports activities, so a multivitamin complex is quite suitable for everyone. You can buy it for an average of 200 rubles.
• Alphabet effect. It has one inconvenient nuance - the elements are divided into compatible groups into three tablets. In terms of digestibility, this is certainly good, but not everyone has the opportunity to drink them three times a day. You can buy multivitamins for 350 rubles.
• Dynamisan. It has a full range of substances that meet the needs for intense sports. Additionally, it includes extracted ginseng, so it is positioned as a sports vitamin for women. The drug belongs to the next price category and costs approximately 450 rubles.
• Gerimaks energy. A special feature of the composition of the drug is the content of green tea and ginseng. Perfect as vitamins for female athletes. This product costs about 400 rubles in pharmacies.
• Vitrum performance. A common vitamin product with the most complete spectrum of substances. Indicated for use during long periods of training and mental stress. For this complex you will need to pay about 800 rubles.

Conclusion

To achieve the planned sporting heights, it is important to follow the principles proper nutrition in combination with the use of vitamin and mineral complexes for athletes, balanced and complete in terms of the set of elements. Before purchasing the latter, you should consult a specialist.

People exposed to increased physical activity must maintain their vitality at a high level. Vitamins for athletes help with this. The effect of vitamins is invisible, they don’t seem to change anything in how you feel - they don’t give you vigor and energy, they don’t increase muscles, they don’t improve your mood. Their action is rather preventive. But if they weren’t there, both health and sports ratings would be completely different.

When are vitamins needed?

It is generally accepted that a complex of vitamins should be taken in courses during periods of increased morbidity, for weakened and quickly tired people. In this case, athletes should be classified as constantly tired patients subject to high energy consumption. Research confirms that even a nutritious diet is not able to deliver to the body all the vitamins that are needed when playing sports.

The risk of hypovitaminosis increases with:

• metabolic disorders ;
• increasing the volume, intensity or frequency of training ;
• overwork;
• frequent changes in time and climate zones ;
• active growth of the body, which is especially important when prescribing vitamins and mineral complexes for child athletes ;
• with poor nutrition, lack of fruits and vegetables, special diet (vegetarianism) ;
• the use of protein supplements (change the consumption and need for various groups of vitamins) ;
• post-traumatic and post-operative recovery .

What vitamins are needed for training?

The needs for different types of loads are different. Therefore, pharmaceutical companies are developing complexes that best restore the body. There are specially recommended vitamins for sports and fitness, and the ligaments of athletes that improve their performance, certain vitamins for women and those that are usually prescribed to men, taking into account the needs of adolescents and children just starting to exercise.

Strengthening muscle mass

• - improves cell growth. Contained in carrots fish oil, liver, dairy products.
• - controls protein synthesis and metabolism. Enters the body with wheat grains, bran, liver, and legumes.
• (B13) - improves tissue restoration. Contained in liver and dairy products.

Increased muscle tone

• (B3) - delivers nutrients to cells. The source is meat and dairy products, turkey, seeds and legumes, porridge from non-crushed cereals.
• (B9) - improves hematopoietic processes, and, consequently, muscle nutrition. Contained in greens, cabbage, beets, legumes. Drugs folic acid important for fitness, for women planning a pregnancy - extremely necessary.
• - stimulates metabolic processes. It is found in large quantities in rose hips, citrus fruits, and parsley.
• - protects body cells from damage. The main sources are spinach and broccoli.
• (B7) - improves metabolism, and thereby the functioning of the entire body. Contained in yeast, liver, chocolate.

Improved athletic performance

• (B2) - increases energy metabolism and promotes the healing of many body systems. Contained in cheese and dairy products, leafy green vegetables.
• - is a key link in the metabolism of fats and carbohydrates. Complexes with pyridoskine are the best and essential vitamins for athletes taking steroids. Natural sources - yeast, liver, wheat bran, potatoes, beans, raw yolks.
• (B12) - participates in hematopoiesis, carbohydrate and fat metabolism. Contained in liver, fermented milk products, raw yolks, seafood.
• - improves metabolism, helps break down fats more efficiently, increases endurance. Contained in pork, beef, fish, dairy products.

Sports injury prevention and recovery

• - necessary for blood clotting. Enters the body from green leafy vegetables (white and cauliflower, spinach), rose hips, green tea,.
• - regulates phosphorus-calcium metabolism, strengthens bones and joints. Contained in fatty fish, egg yolks, and dairy products.
• (B4) - ensures the passage of nerve impulses, the ability to coordinate movements, is necessary for the synthesis of cell membranes. Contained in meat, dairy products, legumes.
• Vitamins C and E.

Vitamin and mineral complexes

Among the variety of drugs, it is quite difficult to understand which vitamins are best for athletes.

Among the products sold in pharmacies, you should pay attention to the following:

• Multitabs Intensive - produced in Denmark, contains the entire complex of vitamins for sports activities, as well as 9 minerals. Recommended for physical activity and for restoring the body.
• Multitabs Junior - a similar complex, it contains 11 vitamins and 7 minerals. Suitable for schoolchildren, can be prescribed to a child involved in sports from 4 years old.
• Multitabs Active - the composition is supplemented with ginseng root extract, which helps stimulate physical and mental activity and increase protective forces.
• Bio-Max- a product produced in Estonia, contains all the main useful material and, improving metabolic processes in the body.
• Complivit Active- Russian drug, contains 12 vitamins and 10 minerals, including calcium and phosphorus, fluorine, iodine and selenium. Recommended for children and teenagers from 7 to 12 years old.
• Ortho Taurine Ergo - Russian combined drug containing taurine, succinic and lipoic acids. The drug increases endurance in athletes and promotes muscle growth. It normalizes work internal organs, improves heartbeat, indicated for diabetes, liver diseases, nervous system disorders.
• Supradin Energy - a Swiss-made product, contains 10 vitamins and 12 minerals. Improves metabolic processes, promotes a surge of energy and vitality.
• 7+ - complex produced in Slovenia, contains 10 vitamins, good remedy for schoolchildren from 7 years of age.
• Gerimaks Energy - a Danish product with 9 vitamins and 8 minerals, also enhanced with ginseng and green tea extracts. Tones the body, helps relieve fatigue, optimizes blood circulation and the functioning of the nervous system.
• Duovit Energy- the drug from KRKA (Slovenia) is recommended for everyone who does a lot of sports gym. It has an adaptogenic and stimulating effect, increases performance. Contains ginseng.
• - an American drug containing 32 useful components, including ginseng extract. Recommended for increasing endurance under loads during recovery from injuries. Normalizes the functioning of the cardiovascular, nervous and muscular systems.
• Alphabet Effect- Russian dietary supplement intended for sports and fitness. Contains 13 vitamins with 9 minerals. Daily norm divided into 3 doses, each tablet contains only compatible components. Recommended from 14 years of age.
• Opti-Men- Most Popular . Increases body tone, improves digestion and metabolism. It contains a huge number of components, the main ones being vitamins B, C, E.
• Opti-Women- the best. The rich composition also includes phyto-components.
• cheaper than Opti-Men and lasts longer for a long time. The composition is almost identical.

Sports nutrition

In addition to supplements that improve the general condition of the body, there are complexes for professional athletes. In addition to vitamins and minerals, they may contain amino acids, enzymes, proteins and carbohydrates, and plant extracts. They significantly increase the athlete’s energy potential and allow them to increase muscle mass, resist fatigue and decreased immunity, increase endurance and athletic achievements.

Among such complexes, the following are especially popular:

• complexes from Twinlab - with individual ingredients and specially selected daily vitamins;
• dietary supplements from Universal Nutrition , containing all the components for achieving success in sports;
• vitamin and mineral formulations from BioTech .

What vitamins to take and whether to drink them at all is up to each athlete to decide for himself. But it is likely that under high loads even the most balanced diet may not be enough. The ideal solution is to select dietary supplements together with a therapist and sports doctor, depending on the type of sport, general condition health and blood tests that reveal a deficiency of a particular microelement.