What vitamins should women take during active fitness activities?

MULTIVITAMINS

And the first place among the ranking of the best vitamins for women, of course, is occupied by multivitamins, which contain a whole complex of vitamins and minerals that our body needs, without which it would be extremely difficult to actively train, lose weight or build muscle mass and at the same time be full of energy and energy for other matters related to household chores and work. Multivitamins are good because their daily dose (in one or several capsules) already contains all the necessary substances that we require, and there is no need to drink a bunch of different tablets and carry a million cans of different vitamins in your purse. It’s very convenient: you take a couple of capsules and replenish all the necessary vitamin reserves for the whole day.

Today, in pharmacies and sports nutrition stores there are a huge number of different companies and brands of multivatamines. And sometimes this wide selection does not simplify, but rather complicates the task when it comes to buying the right vitamins. For those who are reading this article, I can simplify this task a little by advising you which vitamins are better , based on my own experience and on reviews of my clients when taking certain medications.

What should your diet be like when doing CrossFit?

The creator of this training system, Greg Glassman, recommended a diet that should include several types of lean meat, cereals, vegetables, and fruits. Also, the diet should contain sufficient quantities of nuts, seeds, and vegetable fats. But sweets, fast carbohydrates and foods with a lot of starch should be excluded.

The basic rule: eat exactly as many calories as necessary to replenish the energy expended. The calculation is made for each athlete individually, based on his gender, age, physical activity, goal and other factors.

If your training goal is weight loss, then you should create a calorie deficit of 10-15% of your total calories. To build muscle mass, a calorie surplus is created.

It is also necessary to properly balance the amount of protein, fat and carbohydrates consumed. In most cases, the formula is used: 40% carbohydrates, 30% proteins, 30% fats.

The diet includes at least 5 meals a day so that the body constantly receives nutrients. One or two meals can be replaced with a portion of sports nutrition, for example, a protein shake from the fast WHEY protein or at night from the slow MICELLAR CASEIN.

Opti—Women

One of the best brands of vitamins for women during active sports are the well-known Opti-Women vitamins from OPTIMUM NUTRITION .

I take this complex of vitamins myself and recommend it to all my girls with whom I work. These vitamins are designed specifically for women who are actively involved in sports. They are widely used by professional athletes in various sports (body fitness, bikini fitness, athletics, bodybuilding, amwrestling, etc.).

Opti-Women have a good rich composition of minerals (Potassium, Chromium, Magnesium, Zinc, Iodine, Selenium, etc.), vitamins (vitamins B, C, A, E) and acids important for our body (folic and pantothenic acids). Also, these vitamins contain components and natural extracts rich in antioxidant properties, which are so necessary for sports people.

Opti-Women dosages are quite large, and that is why they are considered one of the best vitamins for women during fitness training, preparation for competitions and simply increased physical and mental activity.

Scheme for taking sports nutrition in CrossFit before training

If you want to succeed in CrossFit, then before training you should have:

• Pre-workout complex;
• BCAA;
• Isotonic drinks.

These are the three pillars on which your entire training will rest. At first, athletes mistakenly believe that they can train successfully without any supplements, but after a couple of months of training, the body clearly convinces them of the opposite. To avoid negative consequences, you need to understand what constitutes effective sports nutrition for a CrossFitter and what supplements are best suited for this sport.

Pre-workouts

In CrossFit, pre-workouts will always rank first in importance among all supplements. First, they help directly improve the quality and effectiveness of your training. Secondly, many complexes contain not only “energy” components, but also important substances (creatine, beta-alanine, natural extracts, etc.).

Killer Labz Noxious

Price: 3328.00 rub.

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Dust v2

Price: 3328.00 rub.

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Centurion Labz Blood Rush

Price: 3328.00 rub.

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Go to the Pre-workout complexes category »

BCAA

There are not many amino acids in CrossFit, and the role of BCAA is much higher than in fitness. This is the only way to carry out teeth-crushing workouts with an abundance of cardio loads and not be afraid of muscle destruction and a decrease in strength.

Finaflex EAA Hardcore

Price: 2816.00 rub.

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Controlled Labs Purple Wraath

Price: 4736.00 rub. 4290.00 rub.

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Freedom Formulations Amino Supreme

Price: 3840.00 rub.

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Go to BCAA category »

Ultra Women's Multivitamin Formula

Another fairly good sports vitamin for women is the vitamins from Vplab Ultra Women's Multivitamin Formula.

These multivitamins, as for me, stand next to Opti Woman, being in no way inferior to them either in quality or effectiveness. I also tried them on myself, and I liked them. In some cases, they even surpass Opti Woman in the dosage of some components, for example, B vitamins, and for girls who are losing weight and are forced to reduce their carbohydrate intake, this is an extremely important factor! The less carbohydrates in the diet, the less the body receives vitamins of this group, which is very important both for the normal state of the nervous system and for the general functioning of the body. And it is multivitamins from Vplab that contain a high content of B vitamins, which makes them a fairly good alternative to the already well-known and promoted Optimum Nutrition brand. So, if you have not yet decided which vitamins to take, then try Ultra Women's Formula, I am sure you will be satisfied.

Nutritional features and taking sports nutrition before training

The canons of CrossFit differ significantly from fitness and bodybuilding, where more attention is paid to rest and recovery. Naturally, these aspects have an equally important role in CrossFit, but the overall effectiveness of the training and the effectiveness of physical activity is considered a priority. For this reason, supplements that improve training performance are considered mandatory in CrossFit. As a rule, we are talking about a complex pre-workout and amino acids.

Eating before training also plays an important role. It should be high enough in calories so that the energy received is enough for the entire workout, but at the same time light so as not to burden the gastrointestinal tract. Typically, meals are taken an hour and a half before training and contain a considerable amount of fat and slow carbohydrates. Very often this meal contains nuts, dried fruits and fruits (dates, bananas, etc.), peanut butter, avocado salads, and others. They provide the body not only with healthy fats, but also calories, without putting a strain on the stomach.

Universal Animal Pak

Also in the top three sports vitamins in terms of composition and dosage is Universal Animal Pak .

These multivitamins simply have mega-doses of vitamins, minerals, antioxidants, and essential fatty acids. It is more suitable for girls and women professionally involved in sports and bodybuilding; for lovers of regular fitness and visitors to group aerobics classes, you can get by with “lighter” vitamins.

And one of these vitamins is Ultimate from Coral Club.

Composition of 1 tablet:

Vitamin A 3300 IU Vitamin D3 133 IU Vitamin E 70 IU Vitamin C 200 mg Calcium 167 mg Magnesium 67 mg Pantothenic acid 20 mg Molybdenum 16.6 mg Vitamin B1 10 mg Vitamin B2 10 mg Vitamin B6 10 mg Niacin 5 mg Vitamin B3 5 mg Zinc 2.5 mg Manganese 2.5 mg Iron 2.5 mg Copper 0.33 mg Iodine 0.03 mg Folic acid 70 mcg Vitamin B12 20 mcg Biotin 20 mcg Selenium 17 mcg Chromium 17 mcg

Additional Ingredients: Potassium chloride, betaine HCl, choline bitartrate, para-aminobenzoic acid, inositol, tin, vanadium, nickel, silicon, cellulose, polyvidone, magnesium stearate, cayenne pepper, licorice root, chamomile, rose hips, rice bran, bearberry, kelp, lecithin.

Ultimate from Coral Club are good vitamins, but in terms of dosages they are significantly inferior to the first three, although you will definitely see the effect of regular consumption (course of 3 months).

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These brands and names, of course, are not the only good multivitamins for women , but I know for sure that they are among the best, and most importantly, they have been tested by more than one of my clients and by me personally. Therefore, I can recommend these brands with peace of mind.

What vitamins are most important for women

To choose the most effective complex, it is important to understand what the best vitamins are for the female body. Among the most important microelements are:

• Vitamin C is the main antioxidant. It affects almost all functions in the body. It also reduces the effects of oxidative stress and slows down the aging process. Positively affects the cardiovascular system and the menstrual cycle;
• Vitamin E plays an important role in the process of egg maturation and ovulation. It is the main factor that affects fertility and is used when planning pregnancy;
• Vitamin D - protects and accelerates the recovery of joints and ligaments, reduces inflammatory processes. Improves skin and hair health. Also affects the menstrual cycle, reduces the symptoms of PMS;
• Vitamin B9 is important for maintaining a normal menstrual cycle. The vitamin is extremely important when planning pregnancy, as well as during pregnancy, especially in the first trimester;
• Vitamin A is another antioxidant. Suppresses the activity of free radicals, slows down the aging process, restores and improves the health of skin, nails and hair;
• Biotin - regulates fat metabolism, prevents excess fat gain. Important during pregnancy and breastfeeding. Biotin also improves the health of skin, hair and nails.

OMEGA-3 fatty acids

Next, we move on to consider supplements such as Omega-3 fatty acids. It is an indispensable assistant for any organism, and even more so for a training person.

What are Omega-3 fatty acids? I'm sure everyone has heard that you need to drink flaxseed oil, eat fatty fish, eat flax seeds, as they contain useful OMEGA-3, but many do not know what it is and why our body needs these Omega-3 fatty acids .

Omega-3 is a class of polyunsaturated fatty acids that are responsible for maintaining cell membranes for the synthesis of prostaglandins (lipid active substances), which regulate many important processes in the body, including: blood clotting and suppression of inflammatory processes.

The main reasons why Omega-3 fatty acids are needed by women and girls who are actively involved in sports:

1.Regulate the normal hormonal balance of women.

Very often, a malfunction in the hormonal system of women and young girls who decide at all costs to lose weight by summer or, even worse, by their birthday just a week before it, is problem No. 1. I have already written an article about what to do if a girl has lost her menstrual cycle after a low-calorie diet, if this topic bothers you, you can read it. So Omega-3 fatty acids in this matter are a very important assistant for all girls who thoughtlessly or out of inexperience and ignorance of all the principles of proper nutrition decided to lose weight on their own. By taking Omega-3, you can protect yourself from such problems and not have them in the future.

They have antioxidant properties and neutralize the effects of free radicals during sports (especially during aerobic sessions).

Girls who are very fond of aerobic activities (step, classical aerobics, dancing, etc.) or doing long-term cardio have an increased level of free radicals in the blood, which destroy healthy cells of the body and have a very detrimental effect on the vital processes of the entire body. This is due to the fact that during aerobic training we consume a lot of oxygen, part of which is used for the oxidation of fats, while the other part does not have time to oxidize, and as a result of this, toxic forms of oxygen are formed - free radicals. The body’s own antioxidant system fights them, but often with increased physical activity it is simply not able to cope, and that is why help in the form of Omega-3 fatty acids will come in handy.

Promote fat burning in the body by accelerating metabolism.

This factor naturally leads to weight loss.

They reduce sensitivity to insulin, slow down carbohydrate metabolism and reduce appetite.

Insulin is the enemy of fat burning, in simple terms. Its high concentration in the blood stops all lipolysis and the fat burning process. Consuming Omega-3 fatty acids helps reduce insulin sensitivity and also suppress appetite, making it easy for you to shed unwanted pounds without expecting it.

Suppresses the production of the stress hormone cortisol.

6.Increases the production of the hormone of happiness and good mood, serotonin.

Lower blood pressure.

Increases testosterone levels, which helps muscle growth, etc.

These are not all the beneficial properties of the Omega-3 supplement that it has in its arsenal, there are MUCH more of them! But these properties are good reasons why athletic girls need to include this wonderful supplement in their daily use.

Now let's move on to considering the best Omega-3 supplements (judging by my personal experience and analysis of the composition) that the domestic or foreign market provides us with.

Yes, by the way, it’s worth saying that high-quality Omega-3 fatty acids (1 g capsule) should contain no more than 30% fish oil, that is, 300 mg. If this number is higher, then the additive is SYNTHETIC.

Do CrossFitters require special diets and supplements?

Nutrition plays an important role not only in sports, but also in everyday life. But it is in CrossFit that the role of everything a person consumes during the day is incredibly high. It’s no wonder that the paleo diet and a balanced diet have become a must for both pros and amateurs. Sports nutrition in CrossFit has also reached the level of an axiom, therefore, without full support of the body, you can not count not only on any records, but also on the usual improvement in your results in training.

Simply put, without thoughtful nutrition and the right sports nutrition, you will always lag behind other athletes who are reaching their full potential. In a sport where constant progression and competition are at the core, most athletes will use the right food and nutrition to improve their performance.

About meals and water

When it comes to the number of meals and the importance of water, there is almost no difference between CrossFit and fitness. Research has shown that the best option is to eat 5-6 servings per day. This option allows you to evenly saturate the body with all nutrients, and also avoid the main “enemy” - increased blood sugar levels. There are two proven nutrition schemes in CrossFit:

• A full breakfast, lunch and dinner with snacks (mostly fruits, healthy fats, protein shakes, etc.) in between;
• Dividing the entire daily diet into 5-6 equal portions.

Water plays an incredibly important role. Research conducted in the USA has shown that athletes who do not drink water during training reduce not only their performance, but also the rate of muscle recovery after exercise. Therefore, drinking 0.5 liters in small portions throughout the workout is a must for both men and women. For people weighing 85 kg or more, the norm will be from 0.7 to 1 liter of water per workout.

The water intake in CrossFit is usually higher than in bodybuilding, approximately 15-20%. This is due to the intensity and frequency of work, especially with an abundance of metcons and conditioning training, as well as to remove cell breakdown products from the body. But, if we are talking about amateur training, when determining the amount of recommended fluid, an adjustment is always made for the state of the cardiovascular system. If you have problems in this area, be sure to consult with your cardiologist about the amount of fluid recommended for you during exercise.

Solgar

Solgar Vitamin (USA) is rightfully considered one of the best Omega-3 supplements There are different dosages of this supplement:

— OMEGA-3 700

— OMEGA-3 950

— OMEGA-3 fish oil concentrate

Each supplement has its own dosage of Omega-3 PUFAs (from 500 mg to 1000 mg), as well as the dosage of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Here the choice is yours as to what dosage to purchase, but you don’t have to worry about the quality, no matter what dosage you choose, the quality will be 100%.

Also good and high-quality Omega-3 fatty acid supplements are:

Optimum Nutrition Fish Oil Softgels

Now Foods Omega-3

Natrol Omega-3

Unique and Norvesol

Ingredients: natural salmon oil 450 mg;
omega-3 polyunsaturated fatty acids at least 25% Composition: Omega-3 polyunsaturated fatty acids (115 mg), of which: EPA - 42.0 mg DPA - 37.5 mg DHA - 25 .0 mg Natural vitamin E - 0.75 mg The last 2 companies are represented on the Russian pharmaceutical market. They are considered one of the best. Here, I cannot say with 100% accuracy that this is really true, since I have not tried them myself, but according to the reviews of many people, I have heard that they are quite good.

In general, the latest research conducted on Omega-3 pharmacies suggests that the dosage of fish oil in capsules is so small that in order to reach your daily requirement, you need to eat almost half a package of this supplement. And it turns out that the usual packaging is barely enough for a couple of days. This is not to mention the fact that there is no control over the production of fish oil and Omega-3 in the domestic pharmaceutical industry, since this supplement is not considered a medicinal product...

If we talk about my experience of consuming pharmaceutical Omega-3, I can say the following.

I once bought the well-known company Omega-3 Doppelgerz and personally I didn’t like them. I did not feel any positive changes in my general condition of the body. At that time, I did not take any additional supplements or vitamins, so I can say that the effect of using these Omega-3s was absolutely zero. By the way, I heard that Doppelhertz is very often counterfeited. Perhaps I just fell for this fake... I can’t say this with 100% confidence, but for myself I definitely decided that I would no longer buy pharmaceutical Omega-3s.

Criteria for choosing a vitamin complex

Vitamin complexes intended for a training athlete should not only cover vitamin deficiencies, but also include compounds that accelerate the breakdown of fat and help recover after exercise.

Vitamin complexes.

The complexes differ in composition, concentration of nutrients, and cost. The price depends not only on the reputation of the manufacturer, but also on the packaging method. Although vitamin supplements in capsules are more expensive than tablets, it is better to give preference to capsules.

When producing a tablet drug, it is impossible to do without the inclusion of sugar substitutes, dyes and other sealants and binders. The capsules contain no fillers, food colors or preservatives.

The capsule shell quickly dissolves in the intestines, releasing beneficial substances. The tablet takes a long time to dissolve, irritating the intestinal mucosa.

When choosing a vitamin complex, you need to pay attention to the age limit. Some types of vitamin products are not approved for children and adolescents.

Magnesium

Magnesium is also an essential supplement for any person, and for a girl who works out, it should be, if not No. 1, then definitely No. 2 on her supplement list (after multivitamins or fish oil). Now we will consider only those positive properties of magnesium that are most needed by active people:

1. Magnesium, together with calcium, stimulates the thyroid and parathyroid glands and is involved in the production of hormones responsible for bone strength.
2. Normalizes blood pressure by causing relaxation of the muscle tissue of blood vessels.
3. Provides relaxation of muscle fiber, thereby preventing the occurrence of cramps and numbness of the limbs during training, as well as during sleep.
4. It has a beneficial effect on the nervous system, thereby normalizing sleep, and the recovery period after training is even more effective.
5. Participates in the synthesis of lipids and fatty acids.
6. Participates in protein synthesis and energy production.

The daily dose of magnesium for women actively involved in sports aged 20-30 years is 310 mg, and for women over 30 years old – from 320 mg to 750 mg. Therefore, when choosing a supplement, look at the dosage; it should not be too small. Optimally, this is 200-300 mg per serving.

Good companies are Evalar and Solgar (pictures are clickable).

Other additional vitamins and minerals you can take while actively exercising:

— B vitamins;

- calcium;

- chrome;

- collagen.

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Vitamins for hair for growth and hair loss. Good feedback

First of all, the lack of vitamins begins to manifest itself in the condition of the hair. They lose their shine, begin to split, and take on a disheveled appearance. They become very difficult to style and comb. In order not to lose the natural shine and elasticity of your hair, it is not enough to use only masks, balms or conditioners. It is important to nourish your hair from the inside. Look, choose and buy those vitamins for women that suit you best. For example, multivitamins or multivitamin complexes.

Remedy No. 1. Complex V-Min "Alerana"

Oddly enough, our compatriots recognized the V-Min complex “Alerana” as the best vitamins for hair growth. It contains 18 active components for strengthening and growth of hair. It’s also convenient that they have a double formula, designed for day and night. It contains substances that stimulate the growth of the hair follicle. They make her more vital and strong. And this directly affects the quality of each hair. They grow faster, and several hairs can grow from each bulb. This makes the hair look thicker. Dormant hairs that cannot receive enough nutrition are also activated.

In addition, the complex allows you to regulate sebum production. This helps normalize fat content. You won't have to wash your hair too often. Dandruff, which appears due to insufficient and improper nutrition of the scalp, also goes away. At the same time, these vitamins have a good effect on nails. They also strengthen and become less brittle. These hair vitamins are available in tablets. There are 60 pieces in a package, so they are enough for a whole month's course.

The only disadvantage of the drug is that due to the fact that the tablets dissolve in the gastrointestinal tract, some of their beneficial properties are destroyed by stomach acid. Well, the price of hair vitamins is quite high.

Good reviews indicate that the drug copes well with the problem of hair loss. Take two tablets a day: red in the morning and white in the evening.

Remedy No. 2. Pantovigar is the best remedy against hair loss

If you played sports, lost weight, dried out, but forgot that your body lacks vitamins, then surely after a while you will begin to show signs of vitamin deficiency. Hair will fall out, teeth will begin to deteriorate, and wrinkles will appear on the skin. In case of sudden hair loss, Pantovigar will help you. Reviews about it are the most positive. You will notice improvements within 2-3 weeks.

The drug contains:

• keratin;
• vitamin-mineral complex for hair growth;
• yeast;
• amino acids

The product will help even with complete or partial baldness. In addition, your nails will begin to recover. They will have the required strength, hardness and smoothness. The cumulative effect of the drug will solve problems for a long time. The disadvantages are that:

• treatment for at least three months;
• high price of vitamins;
• need to consult a doctor.