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Vitamins for Training

While it is important for everyone to have a diet that incorporates core vitamins, for a person who trains athletically, core vitamins are essential. Certain vitamins can help an athlete realize her fullest potential, and any serious athlete should know what vitamins she should take.

  1. Vitamin C

    • Citrus fruit is a Vitamin C source.

      Vitamin C is a key vitamin for any person who exercises. It is a water-soluble vitamin, meaning it cannot be stored in fat cells like many other vitamins. Because it is water-soluble and not stored well in the body, it is necessary to take it several times a day, as it is recycled quickly and expelled through the urinary system. Vitamin C is an antioxidant that helps the body restore damaged cells. It also aids in the creation of collagen. According to getbig.com, connective tissue is composed of collagen. As an athlete begins to lift heavier weights, for instance, it is imperative for him to strengthen the connective tissue that holds his muscles in place. It is best to take Vitamin C in liquid or natural form (through oranges and other citrus fruits), as the body cannot metabolize Vitamin C in pill form as easily.

    B Vitamins

    • There are several different vitamins in the B family that have positive effects for training. Niacin (B3) fuels cells and provides energy to an athlete by helping the body metabolize food. Thiamine (B1) helps increase oxygen flow to muscles, increasing workout capability and muscle size. Pyridoxine (B6) is another essential B vitamin. Protein is key in muscle growth; in order to metabolize protein, the body needs Pyridoxine.

    Vitamin D

    • Vitamin D is also recommended for any bodybuilder or athlete in training. It helps the body absorb and metabolize both phosphorus and calcium. Calcium strengthens bone structure and allows the body's muscles to grow. Phosphorus, according to getbig.com, allows the body to have quick, strong muscle contractions. Muscle contractions are imperative for a productive workout. Vitamin D can be found in foods such as milk, fish, eggs, and fish oils. Vitamin D can also be made in the body through sunlight. The Mayo Clinic states that as little as 10 minutes of exposure to the sun daily can be enough to prevent vitamin D deficiency.

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