How to Take Vitamins to Improve Workouts

Vitamins help with overall body maintenance and well being. Deficiency of vitamins can have detrimental consequences. When a person works out and is physically active, the body demands more vitamins and nutrients, as they metabolize quicker. Taking in the proper amounts of vitamins will help to keep the body running more efficiently.

Things You'll Need

• 400-3,000 mg of vitamin C
• 400-1,200 I.U. of vitamin E
• Vitamin B complex
• Iron supplement, if necessary
• Water
• Protein bar

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Instructions

• 1

  Take antioxidants such as vitamin C and E after a workout. Four-hundred to 3,000 mg of vitamin C and 400 to 1,200 I.U. of vitamin E are recommended. A challenging workout releases free radicals, leading to inflammation and soreness of the muscles. These vitamins sweep up the free radicals before they can do that kind of damage.

• 2

  Take a B complex supplement. B vitamins help metabolize carbohydrates, proteins and fats, therefore proving to be necessary to function at an optimal level.

• 3

  Take an iron supplement if you are, or could be, anemic. Iron helps to transport oxygen to and into cells of the muscles. If one doesn't have enough iron in the blood, it may affect their athletic performance and can attribute to early fatigue.

• 4

  Eat a light meal, protein bar, or shake an hour or so before a workout. This will up your endurance and help you get a more-effective workout. Ten grams or more of protein and six grams of amino acids are optimal.

• 5

  Drink plenty of water during a workout. If you work out for more than an hour, consume a protein bar or drink. This will help to keep your endurance going and to help avoid fatigue and muscle cramps.

• 6

  Eat 50 to 100 grams of carbs, 25 grams of protein and plenty of water after you are done working out. If you do this within 30 minutes after your workout, it will up the amount of amino acids and help with protein synthesis. Waiting too long afterward will lower your amino acid level in your body. Aid your recovery by consuming a balanced meal of proteins and carbohydrates within a couple hours.