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B6, along with the other B vitamins, is responsible for the way the body unlocks the energy in food to use it for energy and cellular health, which is especially important for people who are very active.
Foods that contain B vitamins must be consumed daily. Food sources of B6 : chickpeas, banana, avocado, sweet potato, eggs, tuna, salmon. Not enough iron in the body may cause fatigue and impact physical performance on a variety of different levels.
Iron is lost through sweat, skin, urine, the GI tract, and menstruation. Female athletes are at a higher risk for iron deficiency and may require supplementation. By avoiding deficiencies and fueling the body, an appropriate diet can provide the necessary minerals and vitamins for athletic performance. When you graduate, you can pursue entry or advancement as a sports nutritionist, occupational therapist, athletic trainer, coach, exercise physiologist, and more.
Thiamin is important to several metabolic pathways, such as the breakdown of carbohydrates and branched-chain amino acids. Having too little or too much niacin can result in unpleasant and even dangerous side effects such as diarrhea, dementia, rashes and liver damage. Choose food sources before supplements. The following vitamins and minerals often are taken for performance enhancement or to make up for missing nutrients on a restricted diet.
Try focusing on food sources first, as high doses of some supplements may result in side effects such as constipation, bone damage and kidney stones. B12 is found naturally in animal products, putting vegan and vegetarian athletes at risk for a deficiency. Fortified foods including breakfast cereals, nutritional yeast and plant-based meat alternatives provide vitamin B Be sure to read the food label as not all these foods are fortified.
Taking a B12 supplement may also be needed but check with a health care provider first. Iron is essential for oxygen transportation, traveling in blood throughout the body. Not having enough iron in the body may cause fatigue and impact physical performance.
Vitamin A functions to maintain night vision; thiamin, riboflavin, niacin, and pantothenic acid are all involved in muscle cell energy metabolism; niacin may also block free fatty acid release; pyridoxine is involved in the synthesis of hemoglobin and other oxygen transfer protein; folic acid and vitamin B12 are integrally involved in red blood cell RBC development; vitamins C and E are antioxidants, possibly preventing the destruction of the red blood cell membrane during exercise; vitamin D may be involved in muscle cell energetics through its influence on calcium.
These are but a few of the possible metabolic functions of vitamins which have been suggested to have ergogenic applications to sport. Research has shown that a vitamin deficiency impairs physical performance. If this deficiency is corrected, performance usually improves.
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