Even though your an athlete and you are in the process of bettering yourself by eating right and going to the gym, females in particular are at risk of vitamin deficiencies. These deficiencies can be the result of loss through metabolic processes, menstruation and even through sweating. Loss of vitamins can affect your ability to perform, but also prevent a proper muscle recovery. Make sure you are taking the proper amounts of vitamins to help you recover faster and train harder. Not sure what you should be taking? Keep reading and find out!
Vitamin C is an vitamin that works as an antioxidant in the body. It can help by decreasing muscle damage that can come from oxidative stress brought on by an intense workout. Did you know that Vitamin C can help reduce cortisol which is a catabolic hormone that does the opposite effect of muscle gaining, it causes muscle loss.It Taking Vitamin C helps to reduce stress in the body and therefore stimulate protein response and decrease cortisol levels. Vitamin C may work as an anti-catabolic agent by protecting against cortisol release, and reducing muscle damage brought on by lifting.
How much should you have ? Supplement with 1,000 to 1,500 mg of vitamin C daily. Also, include vitamin C-rich foods in your diet like citrus fruit, peppers or cruciferous vegetables like kale, broccoli and Brussels sprouts. Just one orange can provide 100 percent of your daily value of 82 mg.
The next vitamin is Vitamin E. Deficiencies in vitamin E can cause increased free radical damage and lead to pre-mature exhaustion or endurance capacity during exercise. Supplementing with vitamin E can prevent oxidative damage and even reduce muscle damage.Vitamin E is particularly high in foods such as almonds and even sweet potatoes.The recommend dietary allowance for vitamin E is 15 mg. However the upper tolerable limit is consider 670 mg.
Last but not least, many women are found to be deficient in Vitamin D. Vitamin D is a critical factor for maintaining bone health. Vitamin D can be found in whole eggs and fatty fish such as salmon, but you can also get some Vitamin D through sunlight! It can also be found added to many foods including milk, since it works in tandem with calcium. The RDA for vitamin D is 600 IU, but the upper limit for intake is thought to be 10,000 IU.
Now check your cabinet and make sure these supplements make their way into your life. If you prepare your body through proper supplementation, you will perform and feel better overall!