WHY VITAMINS & MINERALS ARE NEEDED FOR EXERCISE AND A HEALTHY LIFESTYLE

Vitamins and minerals can provide your body with nutrients, so you can physically function at your best throughout daily activity and each training session.

In short, they help with the breakdown and repair of muscle tissue during recovery from exercise and injury; below is an overview of the best sources, why we need them for general health and exercise and which food types and plants provide them: –

Vitamin A

  • Helps vision in dim light Promotes healthy skin
  • Maintain normal vision and healthy skin
  • Liver, Fish, Oily fish, eggs, butter, margarine

Thiamine

  • Converts Carbohydrates to energy
  • To process the extra carbohydrate eaten
  • Wholemeal bread and cereals, pulses and meat 

Riboflavin

  • Converts Carbohydrates to energy
  • To process the extra carbohydrate eaten
  • Milk and dairy products, meat and eggs

Carotenoids

  • Healthy Skin Vision in poor light Converts into Vitamin A
  • Exercise increases the need for *antioxidants as antioxidants can protect against sunlight and muscle soreness
  • Colourful fruit and veg, e.g. peppers, tomatoes, broccoli and apricots

*Occur in plant based food and protects against cell damage

Vitamin C  

  • Healthy Tissues, bones, gums and teeth Encourages increased blood flow which helps oxygen transportation, iron absorption and a stronger immune system
  • Increases need for antioxidants Helps reduce free **radicals
  • Fruit and Veg

**Molecules responsible for aging and tissue damage

Niacin

  • Converts carbohydrates to energy
  • Reduce the Delayed Onset of Muscle Soreness (DOMS)
  • Meat and Offal, nuts, milk, dairy produce, eggs
  • Vitamin D Bone Health and calcium absorption
  • Decreases injury and illness risk
  • Liver, eggs and oily fish

WATER HOW MUCH

2-2.5 Litres per day

WHY?

  • Most important nutrient of all (makes up 60% of bodyweight)
  • Water lubricates joints
  • Water keeps body temperature normal
  • All metabolism reactions take place through water
  • Exercise performance increases when you are sufficiently hydrated
  • To offset Fatigue
  • Flushes out trans waste products