Maintaining a balanced diet is ideal for effective results in the training session and therefore it is essential that nutrients such as vitamins and minerals are included in the diet.

Normally the focus is placed on proteins with the aim of gaining muscle mass or on carbohydrates as a source of energy. Although it is common to leave them aside, vitamins are the perfect ally to perform optimally during exercise regardless of the objective.

Remember that the ideal way to obtain all these nutrients is through a varied and balanced diet and that only in very specific cases should you take vitamin supplements, always under the supervision of a specialist.

Vitamin D

Vitamin D is included in fish liver oils and egg yolk. This nutrient is responsible for maintaining good bone health and regulating the passage of nutrients into the body. It also minimizes the possibility of cramps during training, strengthens the immune system and helps prevent cardiovascular disease.

Vitamin B12

It is one of the most important vitamins in the diet for a workout, as it helps to transform fatty acids into energy. Vitamin B12 helps maintain muscle energy, minimizes fatigue and tiredness and improves the production of red blood cells.

Vitamin E

Vitamin E is an antioxidant and its main function is to protect body tissue from damage caused by free radicals that damage tissues and cells. Of the foods that have a high vitamin E content are green leafy vegetables such as spinach, chard and broccoli, as well as nuts such as almonds, walnuts and hazelnuts.

Vitamin C

Vitamin C is ideal for those who do not eat a lot of citrus fruits or green leafy vegetables in their diet. Among its properties, it favors the function of bones, cartilage, skin and blood vessels. It is also responsible for the absorption of iron, which is required to transport oxygen from the lungs to the muscles. It is excellent for athletes and people with tendon and ligament damage, as these structures are the ones that support the load of body weight.

So enjoy the benefits of vitamins in your training session and don’t forget to provide your body with the necessary nutrients.

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