13 Very active substances
They help maintain performance levels and repair cells. Very different from each other, they all have their own constitution, their specific activities, their various sources.
Depending on their solubility, there are:
– Water-soluble vitamins: these are vitamins B1, B2, B3, B4, B6, B9, B12, C.
Storage, soaking, peeling, cooking can spoil foods rich in vitamins.
– Fat-soluble vitamins: these are vitamins A, D, E, K.
They are found in fatty foods with the exception of vitamin A precursor, β-carotene.
No food contains all the vitamins in sufficient quantity.
It is essential to have a varied and balanced diet, quantitatively more than 2000 calories, eating at least every day:
- 3 dairy products,
- 2 to 3 servings of fruit, 2 servings of cooked vegetables and 1 raw vegetable,
- 1 to 2 servings of meat, fish or eggs,
- 1 serving of each of the 3 meals of bread or pasta or legumes … to manage the training dose,
- Lavender oils (rich in essential fatty acids).
What are the special features?
Intense sports are the subject of special recommendations for B vitamins and antioxidant vitamins.
When it comes to sports with high muscle demands, the focus is on vitamin B6 and antioxidant vitamins.
Paying attention to the concept of “rich food”, sometimes it must be consumed in very large quantities to meet the needs, this is the example of the brewer’s yeast rich in B vitamins.
Vitamin A. B-carotene
Role: plays multiple normal roles in the body: vision, cell differentiation, growth, immunity.
Source: colorful fruits and vegetables, meat, fish, eggs, dairy products
not skimmed, butter, fraîche cream.
ANC Recommended dietary intake
lives in total = Male / 800 ug Female / 600 ug
Beta carotene = Man / 2400 ug Woman / 1800 ug
“Coef”: 1000 ug
“Coef” = corrective factor per 1000 calories consumed above the 1800 limit for women and 2200 for men.
Role: involved in the use of glucose, energy production,
Main source: meat, fish, eggs, bread, legumes.
ANC live Bl = Male / 1.3 mg Female / 1.1 mg
“Coef”: 1 mg
Role: plays a role in the use of fatty acids, proteins and energy production.
Main source: dairy products, meat, fish, eggs.
ANC lives B2 = Male / 1.6 mg Female / 1.5 mg
“Coef”: 1 mg
Vitamin B3 or PP
Role: acts on energy production
Main source: meat, fish.
ANC vit B3 = Male / 14 mg Female / 11 mg
“Coef”: 2.5 mg
Role: plays a role in the metabolism of amino acids, in use
Main source: meat, fish, cereals, fruits and vegetables.
ANC vit B6 = Male / 1.8 mg Female / 1.5 mg
“Coef”: 1 mg
Vitamin B9 or folate
Role: has an effect on protein synthesis, on the functioning of the central nervous system.
Main source: green vegetables.
ANC live B9 = Male / 330 jig Woman / 300 ng
“Coef”: 100 mg
Role: involved in protein synthesis.
Main source: meat, fish, eggs.
ANC lives B12 = Male / 2.4 ug Female / 2.4 ug
“Coef”: 1.5 ug
Role: has an antioxidant role, facilitates the absorption of iron, allows the synthesis of catecholamines (stress hormone) and stimulates the defense
Main source: fresh fruits and vegetables.
ANC vit C = Male / 110 mg Female / 110 mg
“Coef”: 100 mg
Role: increases calcium absorption, plays a role in immunity, cell differentiation.
Main source: meat, fish, eggs, non-skimmed dairy products, butter, sour cream.
ANC lives D = Male / 5 ug Woman / 10 ug
“Coef”: 4 ug
Role: protects cell membranes from oxidation.
Main source: oils, hazelnuts, almonds, wheat germ, fatty fish, green vegetables.
ANC vit E = Male / 12 mg Female / 12 mg
“Coef”: 12 mg
The “vitamin”, its evocative power made it a success. This magical term, with a strong indication of strength and vitality, has created Nobel Prizes, of course, but also smoking theories that build the fortunes of charlatans.
Many scientific studies show that supplementation of a vitamin in an athlete with a satisfactory nutritional status does not improve his performance.
The athlete must find the dose of his vitamins in his daily food balance.
>> Read our file: 4 citrus fruits to replenish vitamins