Important and necessary: ​​the role of vitamins for people involved in sports

Vitamins and supplements for athletes: what is worth drinking and what is better not to spend money on? The market for dietary supplements and sports nutrition is very large, and a person who plays sports and controls his diet - that is, is attentive to himself, his appearance and health - is the source of income for any such company. Nutritional supplements and sports nutrition created for “faster, higher, stronger” are what amateur athletes buy a lot and with all their heart. But which of these work and which don't?

First, there is no single dietary supplement or vitamin (with some exceptions) that you are required to take. These exceptions include test-based deficiencies of specific vitamins or minerals (eg, iron deficiency), vegetarianism or avoidance of certain food groups (eg, dairy products), or pregnancy. The rest is your personal choice.

It is convenient to divide all vitamins and nutritional supplements into three categories, depending on their importance, and present them in the form of a pyramid.

1 The top level is simply general supplements that provide the body with vitamins or essential nutrients—something that can benefit anyone, regardless of their athletic goals. 2 The second level of the pyramid is supplements that directly affect performance in sports and which have an evidence base. 3 The bottom level of the pyramid is what constitutes the largest market share. An endless number of sports supplements that do not work and which can be called “esoteric”. These products can, at best, add +1% to your performance or appearance. Usually they are of no use.

Which brand of vitamins for athletes is better to choose?

The market for vitamin-mineral complexes is filled with drugs from different manufacturers. To determine which vitamins athletes should take, it is recommended to undergo an examination, based on which the doctor will recommend an option for a specific type of training. The top contains products from the following companies, whose activities are aimed at developing and selling the best vitamin and mineral complexes:

• Glanbia is an Irish corporation, a leader in the market of cheese, dairy ingredients, and sports nutrition. Translated into Russian of the title. The popularity of the products is due to their high safety and innovative solutions in the field of nutrition.
• Universal Nutrition is an American manufacturer of quality products for athletes. Reviews from bodybuilders and athletes confirm the naturalness and effectiveness of vitamins. All production processes are carried out in our own factory. When developing the composition of products, the company takes into account the wishes of customers. All products undergo laboratory tests and meet accepted standards.
• VP Lab is a British company that produces a wide range of health and sports supplements, the use of which has a beneficial effect on health and allows you to reach new heights. The main principle of the brand is strict quality control at all stages of production, the use of scientific developments, cooperation with leading factories in Britain, the USA, and Western Europe.
• Olimp Sport Nutrition is a Polish company that produces sports nutrition. Its benefits are recognized by leading nutritionists and pharmacists. When producing products, the company uses the best raw materials, which helps every athlete improve their training performance without harm to health. The brand's products are valued for their quality and low price.
• JSC Biosintez is a group of pharmaceutical enterprises in Russia. The main activity is aimed at the production of finished medicines in various forms. From 2009 to 2013, the company was recognized as the best exporter in the pharmaceutical industry. The nomenclature includes more than 20 categories of drugs.
• Unipharm , Inc is a private American company that produces high-quality medicines, dietary supplements, and vitamin complexes under the Vitrum brand. The company's production capacity is concentrated in the USA. The owners see their goal as selling medicines and supplements that will protect health and improve people’s quality of life.
• Famar is an Italian manufacturer of medicines, food supplements, and cosmetics. The quality and low price of products is ensured by the implementation of all processes at our own production site.
• Nature 's Plus is a subsidiary of a large pharmaceutical concern in the United States. It has been producing various vitamins and dietary supplements for over 40 years. All products cover the body's basic nutritional needs. The range includes products not only for adult athletes, but also for teenagers and children.
• Vneshtorg Pharma LLC is a Russian manufacturer of medicines and dietary supplements. The company's products are valued for quality, efficiency, and innovation. When developing products, pharmacists use high-tech equipment and patented technologies.

Vita Jym

Vita Jym is a natural dietary supplement for athletes. Used when you need to quickly get into shape. The complex contains vitamins B, A, K, E, chromium, and biopyrene. Vita Jym has the following effects:

• increases the body's protective functions;
• accelerates muscle growth;
• increases overall tone;
• stabilizes metabolic processes.

The duration of the course of taking the dietary supplement is determined individually. Vita Jum is available in tablet form. The disadvantage of the complex is the high price. The average cost of the supplement is 1500-1600 rubles for 60 tablets.

Rating of vitamins for athletes

Special complexes of nutritional elements are selected taking into account age, gender, and type of physical activity. Based on the type of effect they provide, there are products used to build muscle, improve muscle tone, energy metabolism, and prevent injuries to joints and ligaments. Men are recommended to buy a complex of vitamins for athletes, which adapts the body to heavy loads. Supplements for women should contain a combination of tocopherol, retinol, and ascorbic acid. This combination allows you to maintain normal hormonal levels. When selecting drugs for review, the following characteristics were taken into account:

• Type;
• Release form;
• Purity of the composition;
• Impact provided;
• Volume;
• Ease of use;
• Presence and number of contraindications;
• Price.

When analyzing pharmaceutical supplements, the presence and type of side effects, interactions with other drugs, and the effect on human psychophysical functions were necessarily taken into account. The best vitamins for athletes are divided into 3 categories in the review. The first two provide a description, highlighting the pros and cons of different types of drugs. A separate section includes supplements for teenagers and children.

The best vitamins for teenagers

Muscle Pharm Armor-V

Muscle Pharm Armor-V is a representative of the group of natural dietary supplements for athletes. The plant complex includes:

• vitamin A;
• B vitamins;
• vitamin K;
• vitamin E;
• vitamin C;
• vitamin D;
• Omega acids.

Muscle Pharm Armor-V helps remove toxic substances from the body, increases endurance, accelerates the body's recovery after training, and improves immunity. In addition, the dietary supplement increases libido and has a positive effect on the condition of the skin. Among the disadvantages of the complex is the high cost. Depending on the region of residence, the price varies from 3,000 to 4,000 rubles.

The Best Vitamins for Teen Athletes

The consumption of useful micronutrients in children during active training is significantly higher than in adults. For this reason, doctors recommend the mandatory use of pharmaceutical multicomplexes. Which vitamins are best for teenage athletes is determined after examining their physical condition. At this age, the main rule of administration is to comply with the dosage, since uncontrolled use can lead to irreversible consequences. Taking into account the selection criteria, out of 5 declared nominees, 2 drugs were recognized as the best in the category.

Nature's Plus, Source of Life

The manufacturer positions the complex as a children's multivitamin. The nutritional supplement contains 10 minerals, 10 vitamins, phytoextracts of carrots, broccoli, black currants, and evening primrose. The components provide natural energy production and improve overall well-being. Take the drug 2 tablets 1 time per day. The package contains 180 elements.

Advantages

• Quality;
• Safety;
• Good effect;
• A complete set of essential micronutrients for a teenager’s body;
• Quickly absorbed;
• There are no dyes, gluten, or preservatives in the composition.

Flaws

• Prohibition for children under 6 years of age due to the presence of iron in the composition;
• High price.

The shape and size of the vitamins resemble ascorbic acid. They taste good, but not everyone will like the smell. Teenagers report a good surge of energy in the morning and no fatigue even after an intense workout.

Alphabet Teen

The manufacturer positions the product as a dietary supplement, it is not a medicine. Vitamins are prescribed for children athletes aged 12-18 years, produced in the form of colored chewable tablets. The components of the composition suggest a smooth transition from children's complexes to adults. The main action is aimed at normalizing the functioning of the endocrine system, which is responsible for the production of hormones during puberty.

Advantages

• Good bioavailability;
• Low price;
• Pleasant taste;
• No dyes or preservatives in the composition;
• Strengthens the immune system;
• Stabilizes the functioning of the gastrointestinal tract.

Flaws

• Presence of contraindications.

The coloring of the tablets makes it easier to use the dietary supplement. The composition of the components in each of them determines the time of administration. Cherry dragees have a tonic effect, so they are drunk in the morning. In the evening, choose white ones with a calming effect. Orange tablets are recommended to be taken during the day. They strengthen the immune system and stimulate metabolism.

Minerals

Minerals are essential inorganic elements required for many metabolic processes. Minerals serve as structure for tissue, important components of enzymes and hormones, and regulators of metabolic and neural control. Athletes often experience mineral deficiencies, one of the reasons for which is a decrease in their amounts during training and / or prolonged exercise as a result of excessive sweating.

Bor

Suggested to athletes as a dietary supplement that may promote muscle growth during resistance training. This is based primarily on the initial report that boron supplementation (3 mg/day) significantly increased β-estradiol and testosterone levels in postmenopausal women whose diet was initially low in boron. Other studies that have examined the effects of 7 weeks of boron supplementation (2.5 mg/day) during resistance training on testosterone levels, body composition, and strength report no beneficial effects. There is currently no evidence that boron supplementation during resistance training promotes muscle growth.

Need not defined.

Calcium

Participates in the formation of bones and teeth, blood clotting and transmission of nerve signals. Stimulates fat metabolism. The diet should contain sufficient amounts, especially in growing children, athletes and postmenopausal women. Vitamin D is essential to aid absorption. Calcium supplements may be beneficial in populations susceptible to osteoporosis. Additionally, calcium supplements have been shown to promote fat metabolism and help manage body composition. Calcium supplements do not have an ergogenic effect on exercise.

Requirement 1000 mg/day (ages 19–50).

Chromium

Chromium, commonly sold as chromium picolinate, is marketed with claims that the supplement will increase lean body mass and reduce body fat levels. Animal studies do show that chromium supplementation increases lean body mass and reduces body fat. Early human studies reported similar results, however more recent well-controlled studies have shown that chromium supplementation (200 to 800 mcg/day) does not improve muscle mass or reduce body fat.

Requirement: men 35 mcg/day, women 25 mcg/day (age 19–50).

Iron

Iron supplements are used to improve aerobic performance in sports that rely on the oxygen system. Iron is a component of hemoglobin in red blood cells, which carries oxygen. Most studies show that iron supplementation does not appear to improve aerobic performance unless the athlete is iron-depleted and/or anemic.

Requirement for men 8 mg/day, women 18 mg/day (age 19–50).

Magnesium

Activates enzymes involved in protein synthesis. Participates in ATP reactions. Its serum level decreases with physical activity. Some believe that magnesium supplements may improve energy metabolism/ATP availability. Most controlled studies show that magnesium supplementation (500 mg/day) has no effect on exercise performance in athletes unless deficiency is observed.

Requirement for men is 420/day, for women 320/day.

Phosphorus (phosphate salts)

Phosphate has been studied for its ability to improve all three energy systems, most notably the oxygen system or aerobic capacity. Recent well-controlled studies have shown that sodium phosphate supplementation (4 g/day for 3 days) improved the oxygen energy system in endurance exercise. There appears to be ergogenic value for other forms of phosphate (ie calcium phosphate, potassium phosphate).

Requirement 700 mg/day.

Potassium

An electrolyte that helps regulate fluid balance, nerve signaling, and acid-base balance. Some have suggested that excessive increases or decreases in potassium may predispose athletes to cramps. Although potassium loss during intense exercise in the heat has been associated with muscle cramps, the etiology of the cramps is unknown. It is unclear whether potassium supplementation in athletes reduces the frequency of muscle cramps. There are no reports of ergogenic effects.

Requirement 2000 mg/day.

Selenium

Suggested as a supplement to enhance aerobic exercise performance. Working closely with vitamin E and glutathione peroxidase (an antioxidant), selenium can block the destructive formation of free radicals during aerobic exercise. Although selenium may reduce lipid peroxidation during aerobic exercise, improvements in aerobic capacity have not been demonstrated.

Requirement 55 mcg/day.

Sodium

During the first few days of intense training in the heat, more sodium is lost through sweat. In addition, long-term endurance exercise can reduce sodium levels, leading to hyponatremia. Increasing salt availability during strenuous exercise in the heat has been shown to help maintain fluid balance and prevent hyponatremia.

Requirement 500 mg/day.

Vanadyl sulfate (vanadium)

May participate in body reactions that cause insulin-like effects on protein and glucose metabolism. Due to the anabolic nature of insulin, this has brought vanadium into the spotlight as a supplement for increasing muscle mass, strength and power. Limited research has shown that type 2 diabetics can improve glucose control, but there is no evidence that vanadyl sulfate has any effect on muscle mass, strength, or power.

The need has not been established.

Zinc

A component of enzymes involved in digestion. Associated with immunity. Theoretically useful in reducing the incidence of upper respiratory tract infections in athletes participating in strenuous training. Research shows that zinc supplementation (25 mg/day) during exercise minimizes exercise-induced changes in immune function.

Requirement for men is 11 mg/day, for women 8 mg/day.

Based on: Chad M. Kerksick, Colin D. Wilborn, Michael D. Roberts, Abbie Smith-Ryan, Susan M. Kleiner, Ralf Jäger, Rick Collins, Mathew Cooke, Jaci N. Davis, Elfego Galvan, Mike Greenwood, Lonnie M Lowery, Robert Wildman, Jose Antonio & Richard B. Kreider. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutritionvolume 15, Article number: 38 (2018)

What vitamins are best for athletes to buy?

When choosing drugs, you need to take into account the proportions of the composition. An excess or incompatibility of components will cause the lack of the desired effect and deterioration of health. Pharmacy supplements with 100% volume of a number of elements are recommended to be taken only with an unbalanced diet. For adult athletes during intense exercise, dietary supplements with a high content of micronutrients are recommended. The following recommendations will help you choose the right vitamin and mineral complex:

• Multi-component drug in a price/quality ratio – Universal Nutrition Animal Pak;
• For quick results, it is recommended to buy Optimum Nutrition Opti-Men;
• Vitamins for joints and ligaments of athletes – VP Laboratory Fish Oil;
• Inexpensive complex of micronutrients - Asparkam;
• A good product for weightlifters is Daily Formula;
• An effective option for teenagers is Alphabet Teen.

The rating presents only athletes-tested products that can protect the body from the negative effects of vitamin deficiency during grueling training. Experts remind that there are no universal drugs, so the choice of a complex should be made together with a doctor.

For women

Sports vitamins for women must include iron, since there is less of this element in the female body than in the male body, and exercise with low hemoglobin can even be dangerous, since the tissues will not be able to receive the required amount of oxygen. The complexes also include biotin, called the “beauty vitamin,” and calcium, which prevents a decrease in bone density, which is especially important for mature women.

Examples of useful vitamins for women:

1. Vita Women,
2. Ultra Women's Multivitamin Formula
   ,
3. Daily Vitamins,
4. Multiple for Women,
5. Skin Hair Nails Womens,
6. Opti-Women.

Now Foods – ADAM

30 servings (90 tablets) – more than 2000 rub.

A unique drug that confidently occupies a leading position among sports vitamin supplements. Action: increasing immunity and general well-being, improving the functioning of internal organs, reducing inflammatory processes, strengthening the nervous system, eliminating fatigue, restoring metabolism.

Contains: 10 vitamins, 24 microelements, extracts of medicinal herbs.

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Arnold Schwarzenegger Series Iron Pack

30 servings (30 packs) – more than 3500 rub.

Premium drug. Extends the duration of training, improves the condition of the gastrointestinal tract, strengthens the immune system, supports joints and bones, and muscle growth.

Contains more than 70 useful components: proteins and fats, vitamins and microelements, complexes for the liver, for male strength, for joints, an antioxidant mixture and a fruit super-mix, fish oil, cognitive support.

To protect joints and ligaments

No athlete is immune from injuries, sprains or other damage. To speed up recovery, you need to take special supplements. Choose medications that contain:

• Choline (B4) – improves the passage of nerve impulses through muscle tissue. Important for the formation of cell membranes.
• Ascorbic acid – vitamin C improves immunity and speeds up recovery.
• D – regulates the exchange of phosphorus and calcium, strengthens bone tissue and joints.
• K – increases blood clotting.

Animal Flex

The drug is available in powder, packaged in sachets. Cost 44 pcs. – 2150 rub. To increase the effectiveness, Animal Flex is recommended to be used with other collagen-based products. Multivitamins for athletes contain several complexes with different effects:

• Vitamin and mineral – for additional support of the body, compensation of the daily need for nutrients.
• With glucosamine - to restore connective tissue.
• Based on flax oil and hyaluronic acid - to improve the functioning of joints and tendons.
• With turmeric extract, bromelain, ginger root - to relieve inflammation and strengthen the immune system.

Advantages:

• relieves pain in knee and hip joints, improves their mobility;
• prevents injuries, increases muscle tone.

Flaws:

• People with digestive problems may experience nausea and a feeling of heaviness in the stomach after using the supplement.

Kondronova

The stimulator of connective tissue regeneration is produced on the basis of two components - glucosamine hydrochloride and chondroitin sulfate. The drug stimulates the production of hyaluronic acid and collagen, protects joints from damage, and maintains the viscosity of synovial fluid. The cost of a package of 30 pcs. – 380-450 rub.

Advantages:

• helps with existing joint problems, treats osteochondrosis.

Flaws:

• when used, rapid pulse, abdominal pain, constipation or diarrhea, and allergic skin reactions are possible;
• Condronova is contraindicated in case of kidney disease, pregnancy or breastfeeding.

Academy-T, Sustamin

Natural product for the prevention and treatment of diseases of the joint and ligament apparatus. Contains vitamins C, D, E, H, B6, minerals (copper, manganese, calcium), collagen, biologically active proteins. The drug accelerates tissue regeneration, relieves muscle pain, and protects joints from destruction. The cost of 180 capsules is 1450 rubles.

Advantages:

• restores cartilage tissue;
• tablets are small in size, coated with a gelatin coating, which makes them easy to take;
• the drug has no odor.

Flaws:

• An inconvenient course of taking 3 capsules 2 times a day for 2 months, then you need to take a break.

Bodybuilding.com – Foundation Series Multivitamin

100 servings (200 capsules) – about 1100 rub.

One of the best drugs that helps improve the functioning of all body systems at once. In addition, the supplement increases the tone and energy potential of the athlete.

Contains herbal extracts, amino acids, vitamins and microelements, energy mixture, AACG and BCAA mixture, etc.

MuscleTech Platinum Multivitamin

The cost of 30 servings (90 tablets) is about 1500 rubles.

Premium class complex. Provides support and protection for the body, improves tone, supports during heavy loads, helps build muscle mass, and protects against catabolism.

Contains enzymes and amino acids with glycine, two dozen minerals/vitamins, in particular E and C.

Optimum Nutrition Opti-Men

The cost of 50 servings (150 tablets) is about 1800 rubles.

Accelerates metabolism, helps strengthen the immune system and the entire male body, increases performance, promotes muscle tissue regeneration and rapid recovery after training.

Contains a phyto-mixture, 25 minerals and vitamins, 8 exotic plants, 8 amino acids, 4 enzymes. There are 75 components in total.

Controlled Labs Orange Trade

Controlled Labs Orange Traid is a natural complex for maintaining the health of athletes. The effect of the supplement is to strengthen articular-cartilaginous tissue, increase the overall endurance of the body, restore protective functions, and increase tissue elasticity. Among the active components of the complex are:

• vitamin A;
• vitamin D;
• vitamin E;
• vitamin B;
• vitamin C;
• vitamin K;
• selenium;
• iodine;
• magnesium;
• calcium;
• phosphorus;
• manganese.

The disadvantage of Controlled Labs Orange Traid is considered to be high levels of vitamin C, which can lead to an overabundance of the element in the body. In addition, the average cost of a dietary supplement is 2500-3500 rubles, depending on the region of residence.

How to take it correctly?

Having understood how vitamins affect those involved in sports, you need to determine what optimal dosages should be consumed by men and women. But the most important thing is to figure out when and how to take vitamins to achieve the best results.

First of all, if you do not take vitamin complexes, different vitamins should be taken at different times and washed down with different liquids. The thing is that some vitamins are fat-soluble, others can be absorbed by our body only in combination with a small amount of alcohol alkaloids. And still others work only in combination with water and fast carbohydrates. At the same time, the need for vitamins throughout the day is not uniform, as is the need for proteins and carbohydrates.

Let's look at how to take certain combinations.

• Vitamins of group A: they are also beta-carotene. They are best taken in the morning, in conjunction with a small intake of cholesterol contained in fish oil or flaxseed oil. They are fat-soluble vitamins.
• B vitamins: are alcohol-soluble vitamin complexes. Typically, a vitamin complex contains from 0.01 grams to 0.02 grams of pure ethyl alcohol to dissolve vitamins. If you have not found a normal alkaloid to dissolve this group of vitamins, you can drink them with kefir or kvass, since these products have an optimal content of alcohol molecules, which allows you to dissolve and absorb the necessary vitamin complexes.
• Vitamins C: regular water-soluble vitamins. Conflicts with the consumption of vitamin groups D and E. It is best to drink it with water, or eat it dry
• Vitamin D: These are best taken in the morning, along with a small cholesterol intake from fish oil or flaxseed oil. They are fat-soluble vitamins. In addition, vitamin E is a necessary companion of this vitamin, as it allows you to increase the receptivity and digestibility of the vitamin complex.
• Vitamin E: Best taken in the morning, along with a small cholesterol intake from fish oil or flaxseed oil. They are fat-soluble vitamins. In addition, vitamin D is a necessary companion of this vitamin, as it increases the sensitivity and absorption of the vitamin complex.
• Vitamins K: a universal vitamin that can be taken in any quantity at any time.

Note: the editors do not recommend buying multivitamin complexes in pharmacies, since often combining vitamins from different groups if taken incorrectly is simply a transfer of funds. If you decide to use a multivitamin complex, purchase them at specialized sports stores. It is there that the combination and ratio of various vitamins is optimally selected for a single dose. Moreover, such vitamin complexes are sold in different boxes. Some are for morning use, others are for post-workout use, etc.

Optimum Nutrition Opti-Women

30 servings (60 capsules) – about 800 rub.

A drug for women that provides absolute support for the body during intense sports and improves tone. General strengthening properties, acceleration of brain activity and metabolism, increased immunity, stimulation of almost ALL a woman’s capabilities.

The best dietary supplements for women - dietary supplements for slimness, beauty and health

Contains 17 special components (note: isoflavones, etc.), 23 minerals and vitamins, folic acid, etc. There are about 40 elements in total.