Posted on October 30, 2015 by Kate Halsall
Last week we looked at how some minerals were now being advertised and sold as sports or fitness supplements. This week we look at some of the more well-known vitamins and whether they will give you that added health boost for all your gym activity needs.
Vitamin C
MYTH – Vitamin C can benefit exercise performance by improving metabolism during exercise.
FACT – There’s no doubt that Vitamin C is a king among vitamins. Not only does it help with our iron absorption, it’s also a great antioxidant (helps your cells fight infections and diseases). However, studies have proven that if you have a good balanced diet, and therefore already consume the right amounts of the vitamin, additional supplementation does not appear to improve physical performance.
NATURAL SOURCES – Vitamin C is not just found in oranges! Chilli, red and green peppers, kale, broccoli, strawberries, cauliflower, brussel sprouts (well it is nearly Christmas!), kiwi fruit, pineapple, mango all contain Vitamin C.
Vitamins B1 & B2
MYTH – Both of these vitamins are promoted as a means to improve your energy systems during exercise. Vitamin B1 (Thiamin) is said to improve your anaerobic threshold (the energy system used in short, sharp, explosive or power moves such as sprints) and CO2 transport; where as B2 (Riboflavin) is said to enhance energy availability during oxidative metabolism (when the body uses oxygen to breakdown carbs, sugars etc).
FACT – There is no denying that both B1 and B2 do help to break down and release energy from food. They are also not vitamins that are stored in your body so you do need to include it in your diet every day. However studies have shown there does not appear to be an affect to exercise capacity when you have a normal intake. In fact there are concerns that more research is needed into the affects of taking too much of these vitamins.
NATURAL SOURCES – Eggs, wholegrains, rice, fish, peas, nuts and seeds.
The recurring message from these linked blogs, is simply that vitamins and minerals are readily available and easy to consume if you have a varied and balanced diet. There are risks associated with taking too much of any vitamin, mineral or supplement. If you are looking to get the most out of your training and your diet, speak to one of the members of our team.