B-Vitamins and Athletic Performance
Can B-Vitamins Enhance Athletic Performance
B-Vitamins are often taken by athletes both young and old for their role in energy metabolism and muscle function. But do they really help an athlete perform better? Let’s take a closer look at the B-Vitamins which include thiamin (B-1), riboflavin (B-2), niacin, pyridoxine (B-6), folacin, cyanocobalamin (B-12), pantothenic acid, and biotin.
Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance.
Ideally, an athlete should look to consume foods that are rich in B-Vitamins and supplement with a B-Complex vitamin when needed. The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. Here is a helpful list of some of the food sources for B-Vitamins…
Top Food Sources for B-Vitamins
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Thiamin Food Sources: Liver, pork, lean meats, wheat germ, whole grains, enriched breads, and cereals.
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Riboflavin Food Sources: Milk and milk products, liver, enriched breads, and cereals.
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Niacin Food Sources: Liver, poultry, fish, peanut butter.
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Pyridoxine Food Sources: Liver, herring and salmon, wheat germ and whole grains, lean meats.
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Folacin Food Sources: Liver, wheat bran, whole grains, spinach and other green leafy vegetables, legumes, orange juice.
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Cyanocobalamin (B12) Food Sources: Foods of animal origin, specially prepared fermented yeasts, and fortified soy products.
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Biotin Food Sources: Egg Yolk, liver, and legumes.
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Pantothenic Acid Food Sources: Eggs, liver, wheat bran, peanuts, legumes, lean meats, spinach, and other vegetables.
Athletes and individuals with poor or restricted diets should consider taking a multivitamin or mineral supplement along with a B-Vitamin Complex. However, it is a good idea to talk with your doctor or pharmacist prior to adding any multi-vitamins or supplements to your diet.
In a recent study performed at Oregon State University and published in the International Journal of Sport Nutrition and Exercise Metabolism discovered that active individuals lacking in B-vitamins - including college athletes and other elite competitors — may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets. The study indicated that even a small deficiency in B-Vitamins had an adverse effect on performance and recovery. Of course this would vary based on the type and intensity of the exercise, nutrient depletion during exercise and individual differences in diet. The study further cited that the current USRDA for B-Vitamins may be inadequate.
Given the above research and the general safety of taking B-Vitamins we think it deserves a second look for athletes who want to enhance their athletic performance.
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Unleash the Power of Positive Thinking with 6 Brain Food Tips
One must feed the brain in order to think positively. The right diet results in positive thinking. Here are tips on how one can make the most out of brain food which triggers the power of positive thinking.
- Balance your glucose because it adds fuel to the brain. Eat foods rich in carbohydrates at night time because it helps you relax. When you wake up the following morning, you will be energized.
- Eat fats. Make sure that your diet contains Omega-3. Try to eat fish once in a while, not just meat. Fish are rich in Omega-3 and this will increase the fat levels in your body.
- Add more protein to your diet. Proteins are important for the brain to think properly. Have a lot of protein intake during lunch because it will help you stay alert for the rest of the day.
- Foods that are rich in vitamins and minerals are responsible in turning the mind. This enables the individual to think faster and better.
- Drink 8 glasses of water a day. If you can 1.5 to 2 liters is better. This keeps the brain well hydrated.
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Exercise and eat properly. Do not have midnight snacks because these are unhealthy. Your main meal should be before 7 in the evening. This will allow your body to relax ad take in all the nutrients it had accumulated the whole day.
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