Vitamins by Rob Skinner

 •  0

By

Vitamins have many effects in the body and specific to athletes, they are involved in muscle contractions and energy expenditure. Elite athletes have an increased need for vitamins because of the higher stress that is placed on the body during training. The following is a list of all of the vitamins, their functions and food sources.

Water-soluble Vitamins

 

Vitamin

Alternate name  

Function in body

 

Food sources

Thiamin B1 Aids in CHO metabolism and nervous function Whole grain cereals, beans, pork, enriched cereals
Riboflavin B2 Aids in energy metabolism, protein metabolism, skin and eye health Dairy, dark green leafy veggies, whole grain cereals, enriched grains
Vitamin B6 Pyridoxine Aids in CHO, fat and protein metabolism, protein synthesis Meats, whole grain cereals, enriched cereals, eggs
Folic Acid Folate Aids in formation of DNA and red blood cells Green leafy veggies, beans, whole grain cereals, enriched cereals, oranges, bananas
Vitamin B12 Cobalamin Aids in energy metabolism, protein synthesis Animal foods, fortified cereals
Niacin Nicotinic Acid Aids in energy metabolism Milk, eggs, turkey, chicken, whole grains, meat, fish
Pantothenic Acid Pantothenate Aids in energy metabolism All foods except processed and refined
Biotin None Aids in glucose and fat synthesis Egg yolks, legumes, dark green leafy veggies
Vitamin C Ascorbic Acid Aids in iron absorption, collagen synthesis Fruits and veggies

 

Fat-soluble vitamins

Fat-soluble vitamins are stored in the body whereas water-soluble vitamins are not. Therefore, it is important to not take too high of a dose of fat soluble vitamins as there could be risk of toxicity and take water-soluble vitamins frequently since they are not stored and are excreted in the urine.

 

Vitamin

Alternate name  

Function in body

 

Food sources

Vitamin A Retinol Aids in maintaining healthy cells, eyes and immune system Liver, cheese, dark green and brightly pigmented fruits and veggies
Vitamin D Cholecalciferol Aids in absorption of calcium and phosphorus Fish liver oil, eggs, canned fish, fortified milk, margarine
Vitamin K Phylloquinone Aids in formation of blood clots and assists with bone strengthening Dark green leafy veggies and vegetable oils
Vitamin E Tocopherol Aids in antioxidant protection of cells Poly- and monosaturated vegetable oils, margarine, fortified cereals, eggs

 

__

Rob Skinner, MS, RD, CSSD, CSCS is the Sports Dietitian with Acrobat and Combat Sports at the United State Olympic Training Center in Colorado Springs, Colorado. For more information from the US Olympic Training Center, go to http://coachrey.com/volleyball-blog/wp-content/uploads/2014/04/USOC-Nutrition-Guide.pdf

 

 

 

 

 

About the Author

 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.