As a rule, athletes in bodybuilding pay great attention to their nutrition, which plays a role in building a relief body. However, some at the same time forget about vitamins, which are simply necessary for the body during strength training. Today, there are a lot of substances that must be present in the diet of athletes, one of which is vitamin B, in bodybuilding it plays a special role.

During strength training, the body especially needs support using useful substances. Spending a lot of energy and vital resources, the body becomes vulnerable and weakened, so it is very important to replenish the spent reserves not only with food, but also with vitamins and minerals.

What are B vitamins in bodybuilding

The whole group, as a rule, is designated "B-complex", and it includes 8 vitamins that are water-soluble and do not accumulate in the body. The supply of B vitamins must be constantly replenished from the outside, these include:

1. B1 - thiamine.
2. B2 - riboflavin.
3. B3 - niacin.
4. B5 - pantothenic acid.
5. B6 - pyridoxine.
6. B7 - biotin.
7. AT 9 - folic acid.
8. B12 - cyanocobalamin.

In bodybuilding, it is essential, because of all the drugs it is the most necessary for building muscle mass.

AT

• Vitamins of this group help the production of energy in the body.
• Help muscles work.
• Necessary for better absorption of proteins, fats, carbohydrates.
• Promote fat burning.
• Helps cells grow and divide.
• Contribute to strengthening the immune system.
• They affect the normal functioning of the central nervous system.
• Helps nourish the body with nutrients.
• They play a role in increasing the metabolic rate.
• Render positive influence on skin health.
• Helps eliminate the causes of stress and cardiovascular disease.

Vitamin Deficiency Signs

The body acutely feels the lack of one or another useful substance and in every possible way signals the need to make up for its deficiency. If there is a lack of B vitamins, then later health problems may arise.

If the body lacks:

• vitamin B1 - the occurrence of beriberi, weight loss, emotionally unstable state, edema, heart rhythm disturbances;
• B2 - there is sensitivity to sunlight, cracks on the lips, inflammation of the tongue;
• B3 - the formation of pellagra, as a result - insomnia, weakness, aggression;
• - the appearance of acne and tingling of the skin;
• B6 - anemia, depression, high pressure, dermatitis;
• B7 - growth disorders and disorders are manifested nervous system;
• B9 - the occurrence of macrocertic anemia, advanced level homocysteine;
• B12 - the appearance of memory lapses, macrocertic anemia.

Dosage

Vitamin B in bodybuilding, like any other substance, sports nutrition, must be taken in the required daily dosages.

• B1 - 1.5 mg.
• B2 - 1.8 mg.
• B3 - 15-20 mg.
• B5 - 5 mg.
• B6 - 2-2.5 mg.
• B7 - 50 mcg.
• B9 - 400 mcg.
• B12 - 2-3 mcg.

For increased activity in training, the dosage can be increased several times. However, you should always read the instructions for use of each specific drug.

Vitamin B1

Thiamine, or B1, is essential for better absorption of carbohydrates by the body. Therefore, vitamin B1 in bodybuilding is very popular, because it is due to carbohydrate products energy is produced for strength training.

If this substance is not enough in the body, then in this case carbohydrates, as well as proteins, will be poorly absorbed, since 2 g of carbohydrates are required to digest 1 g of protein.

Thiamine is found in cereals, bread, meat, rice, yeast, corn, and nuts.

With a lack of this vitamin in the body, carbohydrates are not completely broken down, and the remains are deposited as fat. Therefore, athletes who, although to achieve body relief, it is imperative to pay Special attention receiving B1.

Vitamin B2

Riboflavin promotes protein metabolism in the body, and this is extremely important point at strength training because sports require more consumption. If you do not provide additional intake of riboflavin, it will proceed extremely slowly.

B2 can be obtained from grains, milk, meat, eggs, cheese, peas, buckwheat, liver.

Vitamin B3

Niacin, or nicotinic acid, produces energy from food, which helps to carry out intense workouts. It is not difficult to guess that without a sufficient amount of B3, and, accordingly, energy, it is not necessary to talk about productive training and muscle growth.

Niacin is present in meat, milk, eggs, fish, legumes, potatoes.

Vitamin B5

Pantothenic acid also contributes to the production of energy from food and the formation of cholesterol.

B5 can be obtained from meat, legumes, whole grains.

Vitamin B6

As already mentioned, bodybuilding cannot exist without vitamins, vitamin B6 is most important in building a body. Protein is a building material for muscles, and pyridoxine helps to synthesize it.

B6 is found in organ meats, rice, fish, soybeans, butter, bananas.

Like B1, vitamin B6 plays a big role in bodybuilding, you can find out how to take it in the instructions for the drug.

Pyridoxine produces insulin and other important enzymes in the body. In strength training, athletes especially need this vitamin, as it increases endurance and helps mobilize fat.

Vitamin B7

Biotin synthesizes fatty acid and is involved in energy production by the body. If vitamin B7 is not enough, glucose absorption will not occur.

B7 is found in the yolk, brewer's yeast, mushrooms, legumes, cauliflower.

Vitamin B9

Folic acid is involved in cell division and the formation of nucleic acids.

B9 is found in the liver, green vegetables, milk, eggs.

Vitamin B12

Cyanocobalamin, or vitamin B12, in bodybuilding promotes the processes of protein metabolism in the body, synthesizes amino acids, and activates energy metabolism. Another important function of B12 is to maintain the vital activity of the nervous system that controls the muscles.

Contained in the liver, meat, milk, fish, eggs.

Vitamin B12 is most valuable for athletes. Cyanocobalamin helps burn fat, and therefore is simply indispensable for creating muscle relief. Also an important function of this substance is the restoration of the body after strength training.

B12, together with B1 and B6, takes part in the coordination of movements, oxygen supply to cells, contraction muscle fibers. Cyanocobalamin is especially important for athletes who adhere to vegetarianism, since it is present only in animal products.

Vitamin B12 can be taken either orally or by injection; in bodybuilding, the dosage may be more than indicated on the package.

There are also vitamin-like substances of group B, these include:

• B4 - choline, improves memory and regulates insulin levels.
• B8 - inositol, normalizes sleep, reduces the accumulation of fat in the liver.
• B10 - takes part in the assimilation of protein.

It was also found out in the course of research that these elements still do not belong to vitamins, but to vitamin-like substances, but their use also has a beneficial effect on the body.

Vitamin B in bodybuilding is extremely important not only for building a beautiful body, but also for health. It must be understood that vitamins that are not synthesized by our body should only come from outside. To do this, you can use products that contain all the beneficial trace elements and the B-complex, or purchase in pharmacies or stores. sports nutrition special vitamin complexes.

Sports are not only external beauty, but also internal health, so you should pay close attention to this issue.

For the most part, athletes pay a lot of attention to the calorie content of their diet, since heavy physical activity requires high energy costs.

However, along with this, athletes often completely forget about such important substances as vitamins, without which it is simply impossible to model a sculpted torso.

Vitamins and minerals for bodybuilding can increase not only the physical, but also the emotional endurance of the athlete's body.

The first mention of bodybuilding (bodybuilding) was noticed at the end of the 19th century, but popular this species sport became only from the middle of the 20th century thanks to Charles Atlas, who tested the system of classes and training he developed on his own body, and I must say quite successfully. The subsequent popularization of the training complex was carried out in superhero comics.

What does a bodybuilder need?

First of all, it should be noted that along with proteins, fats, carbohydrates, the athlete's body should receive vitamins and minerals in a balanced way, which must be taken for the full absorption of nutrients, especially when doing bodybuilding. Therefore, the athlete's diet should contain a complex useful products(and in fairly large volumes):

• dairy and dairy products;
• eggs, cereals (cereals, bread), bran;
• seafood, lean meat, liver;
• all types of legumes and nuts, as well as oils of animal and vegetable origin; fruits, vegetables, citrus products, herbs.

It is important to know that during the first year, you should protect yourself from taking dietary supplements, so vitamins and minerals for a beginner should come from natural foods. In addition, a balanced diet will provide all the necessary minerals magnesium, chromium, copper, calcium, iron, phosphorus, B12 and other important substances.

So what vitamins and minerals are needed for bodybuilding - this is the entire list of groups B, C, as well as fat-soluble substances of groups A and E. Let's take a closer look at some of them.

Tocopherol

It is known that tocopherol is a complex of fat-soluble substances that perform important functions in the body - one of them is ensuring the full absorption of fats and proteins, which favorably affects muscle growth, especially during the recovery period after heavy power loads. In addition, vitamins for bodybuilders, in particular tocopherol, can increase the body's endurance, and also provides the main male hormone testosterone.

With a lack of vitamin E, hypovitaminosis may develop, accompanied by hypotension, weakness in the muscles.

Thiamine

Vitamin B1 is a water-soluble substance necessary for stimulating carbohydrate-metabolic processes and is easily absorbed by muscle cells. With the help of thiamine, carbohydrates entering the body of an athlete are fully processed, and do not accumulate in the form of lipids. Do not be afraid of an overdose of B1, since its excess is easily excreted in the urine.

Pyridoxine

Pyridoxine (vitamin B6) ensures the full growth of muscle tissue, as it synthesizes their main component protein, and it is also a participant in protein-fat metabolism. The need for B6 increases after heavy power loads. Releasing energy, it increases efficiency, endurance. Excess B6 is the same as B1 is excreted in the urine.

Vitamin B12

B12 is the main participant in the creation of a relief body. By burning fats entering the athlete's body, B12 improves energy metabolism. This is not the only role of vitamin B12 in bodybuilding - the substance supplies oxygen, as well as the necessary nutrients to muscle tissue cells, stimulating their activity. In addition, just like B6 and B1, it is needed for muscle contraction and coordination of movements.

Both vitamins B6 and B12 are essential in bodybuilding, as they are essential in the process of building muscle tissue, and also improve energy metabolism. These substances belong to the group of water-soluble, the excess of which is excreted from the body with liquid.

Quite often, you can hear from the athletes themselves that vitamins B12 and B6 are best taken in the form of injections, however, as for group B, in bodybuilding they are still recommended to be taken orally, in order to avoid hypervitaminosis (injected B12 in large doses can accumulate in the body ).

For strength and energy

Training with dumbbells, barbells, and exercise equipment requires a great return of strength and energy, therefore, in order to restore the body's resources, activate recovery processes by visiting specialized pharmacy stores, you can purchase vitamins and take them additionally.

The pharmacological industry offers a wide range of all kinds of vitamin complexes, both domestic and foreign production. These drugs, not being steroids, increase the effectiveness, as well as the tolerability of training. Complexes of vitamins for bodybuilding, as a rule, are dispensed in a pharmacy without a prescription.

The best vitamins for heavy sports - these are all representatives of group B (especially B6 and B12), ascorbic acid, as well as tocopherol and retinol, which can be purchased at specialized agencies, both individually and as part of multivitamin complexes. When taking the complex, you should strictly observe the permissible daily dosage, and you can combine them with each other only after consulting a dietitian.

How to choose

When choosing a multivitamin complex that is right for you, first of all, you should get the advice of a specialist, and also pay attention to the composition of the drug in the pharmacy. In principle, all complexes intended for athletes are approximately similar in composition, the difference is only in the amount of content of a particular substance.

Popular brands of vitamins for bodybuilding and weightlifting by conditional rating:

• • The first place in terms of the content of useful substances is occupied by the Vitrum vitamin-mineral complex - it is indicated for use by athletes during heavy physical exertion (the basic component is B12).
  • The second place can be given to the Undevit complex - one of the inexpensive, but quite effective drugs often used in bodybuilding.
  • The third place of honor is occupied by "Alfavit Effect" - a vitamin and mineral complex designed specifically for athletes, also contains B12 in sufficient quantities.

In addition to these three complexes, the rating can be supplemented with other drugs, we have considered only the most popular of them. If you prefer to purchase vitamins individually (not in combination), then you should know how to take and combine vitamins when doing bodybuilding.

Initially, one should take into account the fact that fat-soluble substances (A, E, D, K) tend to accumulate in the body, therefore they do not require daily use, they should be consumed strictly following the dosage. Water-soluble substances, on the contrary, are quickly absorbed, and their excess is excreted in the urine.

Always keep track of how many vitamins you have taken in order not to take too much. It will also not be superfluous to know the most successful vitamin combinations for an athlete:

• B1-B2-B3;
• B1-B2-B6-C;
• B6-B12-C.

This combination will give the athlete-bodybuilder the opportunity to achieve the desired result in a shorter time, contributes to strengthening positive result in the process of training.

Vitamins in bodybuilding are often unfairly relegated to the background, and in vain, because they play one of the leading roles, but their thoughtless use can even be dangerous for an athlete, so strictly follow the dosage and do not neglect the advice of a nutritionist.

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The date: 2016-12-12 Views: 26 657 Grade: 4.9

Part 1. Vitamins - doses for athletes

Life without vitamins is impossible - this is known to almost everyone. How many of them are needed for a sports life - few people know. The lack of knowledge is compensated by the advice of friends or sports nutrition sellers. The former heard something from someone, the latter are always interested in overestimating the dosage in order to sell more. Let's try to deal with the needs of athletes in vitamins. Immediately make a reservation, any numbers that determine the batteries are approximate. First, human organisms are individual; secondly, it is impossible to measure the physical activity of a particular athlete or athlete. There are only approximate assumptions that a certain average athlete has a metabolism that is 4 times more intense than that of an average non-athlete. Loaders and diggers should be classified as athletes in terms of nutrient requirements. Honey. norms are usually calculated for an average man of 70-75 kg, when it comes to an athlete, a 90-kg guy is considered a middleweight. What is the training load of the "average" athlete can only be assumed. But it is clear that the triathlete has more than the pull, the pull has more than the presser or armwrestler. And a weightlifter has a greater training load than a lifter, if we compare athletes of the same qualification. The requirements for vitamins adopted in the Russian Federation for ordinary citizens differ little from the "living wage" adopted by WHO. Let's take ascorbic acid as an example. What does a daily requirement of 60 mg mean? If you eat only 59 mg per day for some time, you can count on a plane with humanitarian aid from the UN. For example, in Germany, the daily requirement is defined as 100 mg. And for the inhabitants of the Arctic, this will not be enough. You can illustrate the difference in . The WHO living wage for men is 37 g per day, the recommended amount is 55 g, the recommendations of the Russian Federation are from 65 to 117 g per day. Now tell me, how much protein should a self-respecting athlete eat daily? So you got the proportions that apply to vitamins.

Part 2. Common misconceptions

1. You need a separate intake of vitamins.

Manufacturers of some claim that certain vitamins and minerals interfere with the absorption of others. Perhaps they interfere. But the importance of this fact is greatly exaggerated for the promotion of their drugs on the market, where the substances are divided into different tablets. In natural food, vitamins and minerals are not divided into groups, which means that the metabolism is adapted to the consumption of everything mixed up.

2. All essential vitamins can be obtained from food.

This is claimed by people who have never considered the content of vitamins in their diet. A balanced diet can provide you with the necessary minerals with moderate physical exertion, minerals are quite well preserved in food with traditional ways cooking. The main loss of minerals occurs when defrosting food, avoid repeated freezing! Vitamins are highly unstable compounds. Only D, E, PP and B6 can withstand heat up to 120-200 degrees. But there are many other factors that destroy vitamins: light, contact with metals (you can use stainless steel), oxygen oxidation (sealed packaging saves), defrosting (quick - more harmful), reheating, etc. Those vitamins that have been preserved in food at the time of consumption, are not fully absorbed. Theine from traditional drinks: coffee and tea will also interfere with complete assimilation. All of these factors make it impossible to get enough vitamins from food.

3. Vitamins should be taken in courses.

People with an unhealthy imagination can eat courses of meat, eggs, onions and everything else. Vitamins are an element of nutrition, and, like any food, they must be supplied to the body regularly. Let's look at the numbers - http://vmede.org. We are interested in the time of excretion of 1/2 of the accepted dose of vitamin in table 15-3 (F-2 right column), for water-soluble vitamins it ranges from 2 hours for ascorbic acid to 8 hours for riboflavin. The exception - B12 - remains in the body for years, which is why vegans do not die immediately. For fat-soluble E, the elimination time for half of the dose taken is 13-14 hours. It should be noted that the experiments were not carried out on athletes. As mentioned above, the metabolism of athletes is several times more active. Based on this, it should be assumed that in athletes, the periods of excretion of 1/2 vitamins are even shorter than those indicated in the table. From here follows a logical suggestion: to replenish the withdrawn vitamins with a frequency of several hours, that is, with each meal, as nature intended, when the food was always fresh. A daily 3-4-fold intake of vitamins will provide the athlete with their constant presence in the body (not with a constant concentration, but at an acceptable level) for the every minute recovery process.

4. Overdose is dangerous.

Some abstract danger can occur if you regularly exceed dosages. European Union sports doctors more than 5 times. For vitamins K, B2, B5 and B12, the toxicity limit is so high that it cannot be determined ( http://nsp-zdorovje.narod.ru). I personally happened to observe how dozens of sailors ate 300-500 dragees of genksavit or undevit at one time (they gave out cans of a thousand dragees each at the end of the quarter from the warehouse, instead of giving a single dose daily in the dining room) and no one became ill with quarterly doses.

5. Vitamins do not improve strength, why eat?

Yes, against the background of taking steroids - you will not notice an increase. Naturally, a course of milgamma or an analogue of 10 ampoules per month intramuscularly can give an increase in triathlon up to 25 kg. Half of this result can give cyanocobalamin 10 ampoules of 500 mcg. Vitamin E will help many people add a few kg of muscle mass, and with it strength. Regular intake of vitamins strengthens the immune system. Consequently, it reduces the chances of getting sick and disrupting the preparation for the competition, adds vigor and health. And separately about routine - vit. R. I started taking rutin (usually as part of ascorutin) on top of the complex at about 37 years old. The reason was the appearance of a small vein on the surface of the leg, probably overloaded by combining powerlifting with kettlebell lifting. Since then, the vein has not increased. In addition, I unexpectedly got a very useful result. My gums used to bleed when brushing my teeth, and I thought this was a normal result of the strong pressure of the brush. With Rutin, my gums stopped bleeding forever. Probably, all the vessels in my body have become better. So, it became better for all my organs, including muscles.

6. Vitamins are addictive.

Many people confuse vitamin complexes, vitamin-mineral complexes and sports mixtures such as vitamins, minerals, digestive enzymes, and substances that manufacturers call activators. For simplicity, these same mixtures are often called vitamins, which causes confusion among amateur fitness enthusiasts. Doses of vitamins and minerals in such mixtures can be many times higher than daily requirement athlete. Dividing the granules into several parts is problematic, and taking it right away is pointless, a small part will be absorbed. Huge doses of vitamins must be administered intravenously or intramuscularly. So-called "activators" are added to many mixtures, in Russian - pathogens. Most of them with unproven or doubtful effectiveness. Most of the activators of plant origin: ginseng, eleutherococcus, ephedra, hawthorn, thistle... Experts agree that the action of plant adaptogens is usually possible in the form of an alcohol tincture, often in the form of decoctions and tinctures on water. Tablets don't work at all! Thistle in a tablet is something like a princess in a frog. However, most athletes notice the energizing effect of such mixtures and probably not like a placebo. So what works? It is clear that not 4 g dried beef liver. It is possible that an undeclared component is present in the mixtures. This unknown component stimulates the central nervous system before training and thus hooks buyers on the drug. Well, if an undeclared component is found by the supervisory organization, you can say: “yes, I accidentally got it with a thistle”, it’s not in vain that such a long list of useless components is in the composition. Complexes consisting of vitamins and minerals cannot be addictive!

7. Studies have not shown an increase in life expectancy as a result of taking vitamins.

Almost true. Didn't reveal. Only these were not studies, but observations (the costs of translation, large-scale observations are not funded in the Russian Federation). The difference is in the absence of a control group whose lifestyle exactly matches the group of subjects. And the researchers-observers themselves noted that among the observables there is a common desire to compensate for various deviations from a healthy lifestyle by taking vitamins. Many observed tried in this way to mitigate the consequences of not healthy eating, alcohol, smoking, etc. And they smoothed out, equaled in life expectancy with those who led healthy lifestyle life and considered vitamins an excess.

Part 3. What when to take?

1. Vitamin complex- for life. For example: gendevit or undevit. Both contain all the necessary water-soluble vitamins in good proportions. Approximately 6 tablets per day will meet the needs of a 90-kilogram athlete. Gendevit is designed for pregnant women, the same substances are needed for the growth of the fetus as for the growth of an athlete. Undevit was created for the elderly, I started eating it in advance, from the age of 16, I think, with benefit. 3-4 times a year it is worth switching to a complex with minerals for a month, for example, complivit. Having studied the compositions of various drugs, you can independently choose the right complex for yourself. Try to choose one in which the daily doses you need are contained not in one tablet, but in 3 or more. So you can support good content vitamins in the blood around the clock. 2. Fat soluble- separately. They will not be absorbed from the dragee, it must be taken in capsules, with oil. Aevit -1 capsule per day, light - less often. Vitamin E, with heavy loads, about 100 mg per 25 kg of body weight. Do not forget to take into account the E contained in Aevit. Recent times in pharmacies, aevit began to come across with a low content of vitamin A compared to the traditional 3.5 mg. Each time, carefully look at the composition on the package! 3. Cyanocobalamin You can take courses, B12 accumulates in the body. At least 2 courses per year, 10 ampoules each containing 500 mcg. Do not forget that it is in the composition of milgamma and analogues. If on vacation you relaxed red and white, you need a course "immediately after". 4. Rutin (vitamin P). Last years it is not found separately in pharmacies, we take ascorutin, it works better with ascorbic acid. It is indicated for problems with blood vessels for life. When the veins got out, they won’t remove it back, it’s a prophylactic. Rutin is believed to reduce the symptoms of many types of allergies. And in this case, it works with regular intake, and not when it has already begun. 5. Vitamin C. Cold prevention. Take as soon as you get cold or wet. 2-5 g powder per tea, preferably along with aspirin. 6. Antioxidants. These are the already mentioned A, E and C. Without details, they work like this: they bind free radicals that encroach on the normal functioning of the body. This means that the doses of these vitamins must be increased in case of all kinds of harmful effects, for example: harmful production, a pipe smokes near the house; exposure, including solar, the closer to the equator, the stronger; overcooked food; smoking. It is believed that an additional 50 mg of vitamin C should be taken for each cigarette (it is clear to the goat that it is easier not to smoke), including passive; and much more. In general, for each polluting factor, the dose of antioxidants should be increased. How much? There are no numbers. There is evidence that free radicals are formed in the body as a result of severe physical activity. So athletes even more antioxidants.

Part 4. Minerals. Reception "by eye"

Let's start with the factors that increase the likelihood of a mineral deficiency in your body:

• weight loss before competition
• drying for appearance(deaths are known), especially if diuretics are used for these purposes,
• vomit,
• diarrhea,
• heat,
• increased fluid intake, especially if this fluid is soda, all kinds of dietary restrictions (this includes trendy diets written on behalf of some aunt from the TV box, posts for religious reasons and other devilry).

Unfortunately, the daily requirement for minerals for athletes has not been determined, and it is not easy to count what you eat in foods, but you need to figure it out. You can regularly take a blood test for minerals and, based on the results, adjust the dose of minerals taken. This path requires regular financial and time costs. In some cases, the laboratory is not available at all, for example, when hiking: by bicycle, kayak, on foot. Namely, hiking combines increased physical activity and dietary restrictions. For these reasons, it is more convenient and cheaper to determine the loss of minerals by the body "by eye". Do not forget that the abundance of sweating and the concentration of substances in sweat varies greatly among people, most of the features are genetically set. From the table (F-3) it is clear ( http://www.sportelement.ru), that most of all we lose sodium and chlorine with sweat. Based on this, the consumption of table salt should vary from 3 g on a winter day without training to 15 g on a bike trip in the heat. Don't forget to account for all the salt in the food, not just the salt you added yourself. A further increase in salt intake is impractical even in desert conditions, since the body, adapting to the heat, reduces the concentration of minerals in sweat and urine. Usually, a non-athlete consumes chlorine in excess. The sodium requirement of the average person is also met normal nutrition. People with high blood pressure it is recommended to limit sodium intake to 1.5 g per day, healthy up to 2.3 g. Potassium and magnesium losses must be replenished with asparkam. Sweat moderately during an average workout in a cool gym - take one tablet. Sweat well on a hard workout in a warm room - take two. Similarly, after a hot bath or bath. I sweated on a bicycle for an hour and a half - 1 tablet. Three hours sweating - 2 tablets. I drove all day in the heat of 37 degrees - per day you need to take 6-7 tablets of asparkam and 1-2 sachets of rehydron. I drank a beer - in the morning replenish what was washed out of the body. This maintains a balance between potassium, magnesium, sodium and chlorine, which constantly leave with sweat. I consider the courses recommended by some to be nonsense. It is necessary to make up for the loss of minerals "here and now", immediately after or during losses. Without potassium, you can not live up to the next course in the heat. Women need a monthly course. 10 days, 3 tablets of asparkam, the tenth day coincides with the last, this is to replenish potassium and magnesium lost with the blood. This monthly course is cumulative with the above sports needs.

For beginners, I will go over the rest of the minerals very briefly.

Calcium. Data on its assimilation are different. Manufacturers of calcium preparations claim that it is their preparation that provides good absorption. Independent studies say otherwise, often with effectiveness approaching zero. It is believed that about 40% of the calcium contained is absorbed from cabbage (in all plant foods, fiber interferes with absorption), about 80% from meat, and 95% from milk. The best option is to consume cottage cheese, milk, cheeses and other dairy products in sufficient quantities, including buttermilk and acidophilus paste, little known to people in the Moscow region. Iron. Very poorly absorbed. From animal food 15-35%, from legumes - less than 1%. Based on this, it is better to feed soybeans rich in iron (16 mg per 100 g) to livestock, they have different stomachs, maybe they will assimilate. Tea and coffee lower the percentage of absorption, ascorbic acid - increases ( https://en.wikipedia.org). Information about the good absorption of iron from buckwheat remained unconfirmed, since there is no money for research in the Russian Federation. And where there is money, there is no buckwheat. Fluorine. About 2/3 of the need comes from water. Significant amounts of fluorine are found in fish. Everything in other products can be called traces. Conclusion: do an analysis of the water you drink (in extreme cases, you can focus on local data: ( http://www.presi-dent.ru). If there is little fluoride in it, you will have to make up for the deficiency. mineral water. If fluorine is more than normal, either filter it or buy another one. Everything else your body will surely get if you eat varied and rationally. About what is balanced diet later, in a separate article.

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When training on simulators, working with a barbell and dumbbells, and indeed during any intense training activity, recovery processes in the body can be activated by various pharmacological means. Exist pharmaceutical preparations stimulating the body's adaptation to extreme conditions and accelerating recovery processes. These include ginseng extract and tincture(used 10-12 drops in 3 doses per day for 10-15 days), e eleutherococcus extract(taken 2 ml daily half an hour before eating a meal lasting 3 weeks). After a 10-day break, you can conduct a second course. Similar drugs are Aralia extracts, Leuzei and lure; in addition, they have a stimulating effect on the nervous system.

Has adaptive properties dibazole- a synthetic drug (taken at 0.01 g once a day, the duration of administration is 7 days, followed by a week break).

With high training loads, to normalize metabolism and increase efficiency, it is recommended to use vitamins with great restorative power.

Vitamins for bodybuilding and fitness

Here is the daily requirement for vitamins (in mg) for bodybuilding athletes:

They proved to be very effective in terms of restoring the body. vitamin complexes produced by domestic and foreign industry - such as "Undevit", "Kvadevit", "Megagrisevit", "Supradin ROSH", "Unicap M", etc.

In addition to multivitamins, these complexes contain minerals and trace elements required for metabolic processes. Only one of these complexes should be taken, since excessive intake of vitamins can have a negative effect on the body.

With intensive training activity with "iron" and on simulators, regardless of the systematic intake of vitamin complexes, a number of individual vitamins can also be taken. First of all, these are the most necessary vitamins for bodybuilding: C, PP and B15. With noticeable fatigue of the nervous system with therapeutic purpose recommend vitamins B1, B6, B12.

Some athletes use drugs, possessing anabolic properties. Their use is permissible only on the recommendation of a doctor. First of all, it is necessary to highlight "Inosine" (made in Japan). The domestic industry produces an analogue of "Inosin" - "Riboxin". Researchers have found that "Inosine" increases the content of ATP in cells, promotes the contractile function of the heart muscle, intensifying blood flow and oxygen supply to the muscles. The drug has a positive effect on energy and protein metabolism. Take "Inosine" from 6 to 12 tablets per day, before eating, in three servings. The course is 30 days.

The use of "Inosine" in combination with potassium orotate (orotic acid) is justified. This drug is used both with an exclusively preventive purpose, as well as to eliminate disorders of the heart with an increased load on the body. Orotic acid is also indicated for liver dysfunction (caused by cardiovascular insufficiency). During the period of intensive training, athletes take two tablets 3 times a day, one hour before eating.

Close in its action to "Inosine" is AMP (adenosine monophosphoric acid). Anabolism in AMP is higher than that of Inosine. It is taken after training before meals, 0.025 g 2 times a day for three weeks. For the same purpose as potassium orotate, methylurocil is used. The therapeutic dose is 2-3 tablets per day for 3 weeks. For athletes in the weight category over 90 kg, the dose can be increased by 2 times.

The following drugs enhance the recovery processes and increase efficiency:

• MAP (muscle-adenyl drug) - able to replace "Inosine", taken 1 tablespoon 2 times a day, preferably in combination with potassium orotate;
• ATP (1% solution in ampoules) - injection every other day for 2 weeks;
• phosphoden (adenosine monophosphate) - 2 tablets 3 times a day;
• glutamic acid - up to 2 grams per day a quarter or half an hour before training;
• methionine - 0.5-1.5 grams 3 times a day, short courses for 10 days, half an hour - an hour before meals.

Glutamic acid, as well as methionine, in addition to neutralizing and removing the end products of metabolism formed in the cells of myofibrils as a result of training and increased metabolism, they actively contribute to the removal of steroids and the subsequent formation of conjugates.

To normalize metabolism, reception is indicated amino acids. They are the plastic material for protein synthesis. "Starkprotein" (Sweden) is the most effective drug containing a complex of amino acids. Take 2 capsules, 2 - 3 doses per day, for 20 days.

Actively affects energy processes, provides increased performance, prevents heart rhythm disturbances panangin. Use this drug 1-2 tablets, 2-va - 3 times a day, for 3 weeks.

For drugs that promote energy storage, relate:

• cerebrolecithin (requires 3-6 tablets per day);
• lipocerebrin (1-2 tablets, taken 3 times a day, lasting 10-20 days). In his book "Development of maximum muscles and their outlines" A. Schwarzenegger recommends taking lecithin during the pre-competition period, when training for relief.

"Esentiale forte" contains in its composition phospholipids, enhanced by a complex of vitamins of groups B and E. The drug is usually used 1-2 capsules, with a frequency of: 3 doses per day, strictly during meals. Average duration course - up to 20 days.

Currently, various methods are used to stimulate recovery processes and improve performance. pharmacological complexes. Now, having examined in detail which pharmaceutical preparations in bodybuilding and fitness are used for what purpose, we present some of the most common combinations used for large volume and intensity loads.

During training for the development of strength and muscle fibers:

1st complex:

• Inosine or Riboxin
• Methionine
• Potassium Orotate
• Lipocerebrin
• Unicap M or Supradin ROSH
• Protein concentrate, 2 times a day for 100 - 150 g.

2nd complex:

• Methionine
• Phosphoden
• Essentiale forte
• Vitamin E
• Potassium Orotate
• Vitamin B15
• Protein concentrate, 2 times a day for 100-150 g.

During training in the gym to improve the relief:

1st complex:

• Riboxin
• Lecithin
• Potassium Orotate
• Unicap M
• Folic acid

2nd complex:

• Panangin
• Lecithin
• Glutamic acid
• Undevit
• Vitamins Bl, B6, B12, B15.

3rd complex:

• Methionine
• Lecithin
• Riboxin
• Vitamins Bl, B6, B12, B15 kvadevit
• Protein concentrate, 2 times a day, 100 g.

What vitamins for athletes can be bought in a pharmacy? it frequently asked question. Let's figure it out in this article. AT modern world it has become fashionable to support good physical form and lead a healthy lifestyle. More and more young people are visiting GYM's and sports centers. It is far from a secret that intense physical activity can deplete and exhaust the body, affect the central nervous and cardiovascular system far from the best. To avoid this, you need to take special supplements regularly.

The benefits of vitamins

An active person needs an order of magnitude more nutrients to keep the body in proper shape. If we talk about professional athletes, then their need for vitamins can increase two times, and in antioxidants three to four times. That is why it is so important to find the best and most effective vitamin complex suitable for sports purposes. Naturally, today not only pharmacies, but also sports nutrition stores offer a wide range of sports supplements, but due to the lack of certification, they should not be taken into account and considered as an ideal option. It is better to buy vitamins for athletes in a pharmacy.

Features of choice

Let's see what should be included in the complexes for athletes and in what quantities. People involved in physical activity, as a rule, do not come to the pharmacy in search of ascorbic acid. Their requirements for supplements are much wider and more varied, and the choice is made taking into account age, gender, as well as the intensity of training.

Safety

If you follow all the recommendations indicated in the instructions and avoid overdose, then vitamins are absolutely safe for the body. Therefore, the most suitable option is to choose a complex with the help of a specialist for specific purposes. A deficiency of nutrients in an athlete's body can lead not only to a lack of progress in training, but also to health problems. Therefore, vitamins for athletes in the pharmacy are represented by a wide range.

The first thing to do when deciding to include bioadditives in your daily diet is to consult with a trainer, and ideally with your doctor. The instructor will advise the most effective preparations for a particular type of load, and nutritionists and immunologists will find out which substances need to be replenished. Taking into account the data obtained, as well as gender, age and sport, the optimal drug will be selected.

Price

If we talk about the cost of the complexes presented in pharmacies, then it differs from quite inexpensive and affordable options that seriously hit the wallet. However, you should not buy into a high price due to the impressive list of vitamins included in the preparation. In this case, it is important to monitor the correct proportions, digestibility and compatibility of certain components.

It is necessary to carefully read the composition of synthetic vitamin complexes. Sometimes they can contain 100 percent of daily allowance, which is only suitable for an unbalanced and vitamin-free diet. If you stick to the right diet, which contains fruits and vegetables, dairy products and meat, then there is simply no need for such a complex.

It is worth buying bioadditives only in a pharmacy. The best vitamins for athletes are usually sold there.

Age

The age of the athlete is another factor that should not be neglected when choosing vitamins. How older man, the higher the need to replenish certain substances in the body. In addition, there are differences in sports complexes for men and women. If for the fair sex the iron content becomes an undeniable and useful plus, then in a man this element can cause heart problems and provoke the appearance of hand tremors.

It is necessary to carefully study the instructions for the drug, as well as check the expiration date. Such complexes normalize the balance of nutrients, help to avoid health problems and do not allow muscle growth to stop.

So, what vitamins for athletes in a pharmacy are the most popular?

What doesn't match?

We figured out the selection criteria, now let's turn our attention to digestibility and the right combination vitamins. The following items do not match:

It is important for many people to know which vitamins for athletes are better to buy in a pharmacy, and which ones in a sports store.

What goes together?

The following vitamins and minerals can be beneficially combined:

• vitamin E and selenium;
• boron will contribute to the absorption of calcium, magnesium and phosphorus;
• B6 is ideally grouped with magnesium;
• calcium along with vitamin K will help strengthen the skeleton and increase blood clotting;
• vitamin D also helps calcium absorption, and also helps to raise the level of phosphorus;
• iron must be supplemented with copper and vitamin C for better absorption.

Specific tasks

When choosing a complex of vitamins for athletes in a pharmacy, you should carefully study which elements are suitable for specific tasks:

For muscle growth, you should choose vitamins B1, B13 and A. They help synthesize protein and normalize cell growth. B1 is found in legumes, cereals and organ meats, and vitamin A is found in carrots, dairy products and fish oil. B13 helps to quickly restore tissue after exercise, it can be found in milk, yeast and liver.

To increase muscle tone, vitamins such as C, E, B3, H, B7 and B9 are suitable. C and E contribute to the reduction of free radicals. As you know, they are found in citrus fruits, broccoli, tomatoes and melon, Vitamin E can be found in vegetable oils, nuts and bran. B3 nourishes the muscles, delivering the necessary substances to the cells. It can be found in tuna, liver, eggs and milk. H and B7 accelerate metabolism. You can get them from soy, cereals, liver and yolks. B9 is a well-known folic acid. It enriches the muscles with oxygen, thereby improving blood circulation. It is found in beans and vegetables, but at too low a concentration to be enough to recover from intense workouts.

To avoid serious injuries, it is important to take vitamins C, K and D. They help increase blood clotting, as well as a balanced formation of connective tissues. Vitamin K strengthens bones (found in avocados, bananas, kiwi and lettuce). D helps calcium and phosphorus to be absorbed in the body.

To increase endurance and performance during training, you need to take vitamins B12 and B6. B12 transmits brain signals to the muscles via nerve endings. It is found in fish, meat and milk. B6 regulates metabolism.

Vitamins B4, E and C have a restorative function.

Thus, B vitamins increase endurance and can increase the intensity of physical activity. Deficiency of these elements will inevitably cause an imbalance of proteins and fats, which will lead to stagnation in muscle building. Vitamins C and E compensate for the amount of antioxidants lost during exercise.

Popular vitamins for athletes in a pharmacy according to reviews

Pharmacies offer a fairly large selection of vitamin complexes. For athletes, dietary supplements are sold in specialized stores. Here is some of them:

• Optimum Nutrition Opti Men.
• Platinum Multivitamins.
• Vita Jim.
• Animal Pak Universal Nutrition.
• Controlled Labs Orange Triad.
• Optimum Nutrition Opti-Women.
• MusclePharm Armor-V.

The price category varies from 1500 to 3000 rubles. It depends on the number of tablets in the package. Such drugs speed up metabolism, strengthen the immune system, increase the efficiency of the body, and also contribute to muscle regeneration and rapid recovery after training.

If there is no money for expensive vitamin complexes, then they can be replaced with the usual ones, which are sold in every pharmacy:

• "Undevit". A drug Russian production. The cost can be called low (about 60 rubles), one package contains 50 tablets for oral administration. The composition is balanced, however, athletes are advised to increase the dosage prescribed in the instructions several times. Among the shortcomings, one can note the incomplete composition and the absence of some trace elements in it.
• Vitrum. These are complex vitamins for athletes, they can also be purchased at the pharmacy. They contain micro and macro elements in sufficient quantities. However, the cost of the drug is high - 800-1000 rubles, which makes it not the most affordable.
• "Complivit". Another fairly budget domestic option. It is not a special vitamin complex for athletes, but an increase in the dose taken solves this issue. On average, it costs about 150 rubles.

• "Aevit". Combined drug of domestic production. Contains two active ingredients: tocopherol acetate (E) and retinol palmitate (A). Both elements are antioxidants and are responsible for the rapid recovery of the body after physical exertion.

We examined what vitamins for athletes exist. You can buy them in a pharmacy or a sports store only after consulting with the trainer and the attending physician.

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