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The nutrition you need while excercing

Updated: Nov 4

“Fitness is a trend, as well as the major need of every individual”. To attain this goal some people check their diet, while some start exercising, opting for any of the directions one must be aware of body type, need, stamina and capability to burn the energy because right inputs to the body vary from person to person on these parameters. A nutritionally sound diet is really important to aid the proper growth of bones, muscles and the repair system inside the body. Vitamins are essential micronutrients are the major requirements of the body to convert food into energy and carrying several activities. Different vitamins play different roles, some reduce the pain, while others might help in the growth of the bones.


.Making random choices of vitamins and other minerals, especially under the period of daily exercising routine might not be really productive. So, let us understand which set of vitamins and calcium can be picked up when excercising and how exercising help.


How Vitamins help your body to recover back –

Strenous exercise drain off the body’s energy as oxygen is consumed in more amount. This leads to oxidative stress that produces the free radicals (reactive oxygen and species of nitrogen). The entire process gives birth to an inflammation which seeks for recovery in body.This is when vitamins and minerals like calcium come into the role.


Heavy excercises lead to micro-tears which gets repaired to form the muscles stronger than before.This is all possible when your nutrition is on right place.Moreover the body secrete sweat which expels out these minerals from body hence it becomes equally important to recover them


Which Vitamins you need while excercising?


1. Vitamin B-

Vitamins B are main lead when it comes to conversion of proteins and carbohydrates into energy.Along with this they contribute their bit effectively in cellular repair.Less consumption of Vitamin B can lead to sense of fatigue and lack of concentration.There are different types of Vitamins B that stand firm in their role .Let us discuss.


Vitamin B2 (Riboflavin) - People who exercise frequently, need Riboflavin due to more metabolic stress.


Vitamin B6- To enhance the protein metabolism , Vitamin B6 can be consumed. Athlete’s body requires more protein than a non-athlete person,B6 helps in regulating the metabolic cycle of the same in a balanced way.



Folate and Vitamin B12- These are red blood cells synthesizers and play a role an engineer to the body as these help muscle repair in case of any damage.



Vitamin C-Collagen is a connective tissue in the body that aids healing process. Vitamin C help in the growth and maintenance of the same.It helps in metabolizing the protein which in turn is responsible for rebuilding tissues.Enhancement of an immune system is another major role of Vitamin C.Some studies indicate that Vitamin C also helps in pain reduction which might be an outcome of heavy excercises.

Source-Oranges, strawberries, Kale , lemon etc.


Vitamin A and Carotenoids-Vitamin A is a great supporter of overall growth and development of cells within, whereas Carotenoids are antioxidants that reduces the inflammations caused due to workout.


Vitamin D- Get yourself soaked with some sunbath and it will do all good to your body, you feel energetic because it gives your body Vitamin D. This Vitamin helps mitochondria in the muscle fibres to regenerate more energy which becomes difficult otherwise with contracted muscles.It also act as a barrier to oxidative stress which is very much cause of muscle damage.



Vitamin E- Taking the vitamin lowered risk of pneumonia by 69 percent among nonsmokers who exercise, according to a study published in the journal Clinical Epidemiology.


Calcium-Strong bones and teeth are a certain gift of good calcium inside the body. So, when exercising, you would need it in a balanced way without compromising anything on this. Besides all these functions calcium helps in regulation of muscle contraction, bllod clotting, nerve conduction and cellular repair. Calcium comes with two variants in supplementation viz carbonate and citrate. The both are easily absorbed by the body yet it becomes important to understand that citrate forms can be absorbed more efficiently if acid levels inside stomach is low whereas carbonate form must be generally taken with food. Studies show that stress fracture is reduced by 62% when calcium is taken in right quantity.


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