Vitamins and workout

Workout and healthy lifestyle do not require only physical movement and a healthy diet, but also sufficient intake of micronutrients, including vitamins. Vitamins have a crucial role when it comes to regeneration, muscle growth, and overall support of our physical condition. All vitamins have a different significance and supplementation of some of them might even be counterproductive. Let's take a look when vitamins support our performance, and when it is better to let our body work by itself.

You will learn in this article:

• Which vitamins to take when working out?
• Which vitamins help muscle growth?
• The best and most important vitamins for sportsmen
• Vitamins for sporting youths

Which vitamins are good to take before or after workout?

Most vitamins do not depend on exact timing of consumption. Nevertheless, some of them are connected to specific daytimes for their improved efficiency.

1. B-group vitamins - before workout

Vitamins B (specifically B6, B12, thiamine, and riboflavin) are key for turning nutrients into energy. They support metabolism of carbohydrates, fats, and protein, which is vital for maintaining our performance during training. Using B-group vitamins before workout can help us have enough energy for ultimate performance.

2. C and E-group vitamins - after workout and with caution

Vitamins C and E are strong antioxidants that help neutralize free radicals that are produced during intense training. Some studies show that if these vitamins are used immediately after workout in high dosages, they may suppress oxidative stress, which is significant for muscle growth. Small amounts of vitamins C and E after workout can help with regeneration and immunity support, but excessive consumption may limit muscle adjustment.

If you strive for the quickest regeneration in between your workouts (or races), then supplementation of these antioxidants seem like a suitable choice. But in case you aim for maximal stimulation of muscle mass for muscle and strength progress, then you are better off these vitamins after workout.

3. Vitamin D - anytime during the day

Vitamin D is important for healthy bones and proper muscle functions, but its effectiveness does not depend on the consumption time frame. The key is regular supplementation, especially in winter or in periods without sufficient sunlight. We recommend to use it with foods including fats, since it is fat-soluble.

4. Vitamin B12 - after workout for regeneration

Vitamin B12 is essential for production of red blood cells and regeneration of body tissues. It is suitable for sportsmen to use it after workout, because it will support muscle regeneration and cell renewal. Vegetarians and vegans are at risk of shortage of this vitamins, so they should pay attention to its regular supplementation.

5. Magnesium, potentially sodium and potassium - during and after workout

Even though they are not vitamins but minerals, it is worth noting that magnesium, sodium, and potassium are essential for muscle functions and prevention of cramps. They help to maintain necessary hydration and balance of electrolytes during workout or directly after it, which is key for prevention of muscle cramps and exhaustion. Magnesium is proven to be generally under-consumed, which can uselessly impair your performance.

6. Multivitamins - in the morning with food

Even though it is not generally true that we would need to supplement all vitamins (on the opposite, it is better to supplement those that we lack), sometimes implementing multivitamin supplement can be a good choice. For example with a strict monotonous diet with not enough fruits and vegetables, there is definitely a spot for multivitamin.

Multivitamins contain vitamins that are soluble in water (B-group vitamins, vitamin C) and also vitamins soluble in fats (A, D, E, and K). So all of them are absorbed in the highest possible levels, it is suitable to take them with meal.

Deficiency of vitamin D in the Czech Republic is a problem

As we have already mentioned, vitamin D plays a key role for maintaining healthy bones, power, and overall immunity - that are all important facts for sportsmen. Unfortunately, studies show that deficiency of this vitamin is very common among Czech sportsmen, especially during winter time. This deficiency might have a negative impact on our performance and health.

The main source of vitamin D is sunlight that helps our body synthesize it. In the Czech Republic, winters are quite long and a little sunlight limits natural synthesis of vitamin D. Indoor sportsmen (all of us, who largely work out in gyms) might be endangered by this deficiency even more (including season with enough natural sunlight).

Low levels of vitamin D may lead to deteriorated muscle functions, fatigue fractures, weaker immunity, and increased risk of injuries. Sufficient levels of vitamin D are key for optimal performance and good regeneration.

Even though vitamin D is also contained in some fat fish (salmon, mackerel), egg yolk, or in some enriched foodstuff, the natural sunlight remains the main source. For this reason, it makes sense to consider its supplementation during winter. A great choice can be a synergistic combination of quality omega 3 fatty acids with vitamins D3 a K2.

Vitamins D3 and K2 synergistically work on utilization of calcium in a human body. D3 supports its absorbance, while K2 ensures that the calcium arrives at its final destination - in bones, not in blood vessels. Omega-3 fatty acids contribute to improved bone health (thanks to its anti-inflammatory effects), enhance heart health, and lower triglycerides in blood. Vitamin K2 protects blood vessels from calcification (excessive storage of calcium), and ensures their elasticity. D3 helps regulate blood pressure, which is important for the cardiovascular system.

The timing of supplementation of omega-3 is suitable with foods (ideally such food that contains other fats). If you do not want to have problems with flatulence, then avoid its consumption around workout time.

Supplements for children

Children who sport actively must have sufficient intake of nutrients - for their growth and development. Quality varied diet rich in plant and animal products with minimum processed foods should be the key.

Children should consume vitamins predominantly from natural sources such as fruits, vegetables, and whole-grain products. Nevertheless, it could be suitable to implement some supplements, such as Vitamins D3+K2 or Omega 3 Plus Softgel Caps, that are often insufficient in a regular diet.