We all know how important a good protein and carbohydrates, but what about vitamins? It seems that many young people the importance of vitamins in their daily lives so.

What vitamins and minerals that are important. During exercise, large amounts of vitamins and minerals are depleted from our bodies. Make sure that helps your body enough vitamins and minerals to maintain and improve health.

It could be lack of vitamins and minerals to maintain healthy fitness for people with disabilities, retardation of growth of lead, and in severe cases may also have other serious health problems such as scurvy and night blindness.

Here are 10 vitamins:

1. Thiamine (vitamin B1)

Use: Needed for protein metabolism and growth. Involved in the formation of hemoglobin, the protein in red blood cells that carries oxygen to the muscles that work in the body leads to find. Oxygen transport becomes increasingly important for athletic performance, such as increasing the intensity and duration. If the amount of increase in intensity and duration of stress the need for thiamine.

Food sources: green beans, spinach, liver, beef, pork, beans, nuts, beans, bananas, soya beans, goji berries, grains and cereals, bread, yeast, aleurone layer of coarse rice and beans.

2. Biotin

Use: Critical amino acid metabolism and energy production from various sources. People have to eat raw eggs that blocks a substance called Advin absorption of biotin.

Energy sources: egg yolks, liver, kidney, pancreas, milk, soy, but also barley.

3. Riboflavin (vitamin B2)

Use: It includes three main processes: 1) glucose metabolism, 2) oxidation of fatty acids, and 3) the oscillation of hydrogen through the Krebs cycle (also called citric acid cycle, where some are divided into the energy molecule known as ATP). Riboflavin metabolism of proteins in the context. There is a strong correlation between body mass and dietary riboflavin.

Food sources: liver, almonds, soy nuts, shellfish, milk and other dairy products, eggs as well.

4. Vitamin C (ascorbic acid)

Use: Increases the recovery and growth of muscle cells. Vitamin C is an antioxidant. Involved in the formation of collagen, the main constituent of connective tissue (connective tissue that unites the bones and muscles). Helps the absorption of iron. With iron deficiency is the amount of oxygen bound to hemoglobin in the blood and muscle performance is greatly reduced. It spreads very rapidly in water. Vitamin C helps in the formation and release of steroid hormones, including testosterone, anabolic hormones.

Resources: The main source of vitamin C include citrus fruits, guava and fruit juices.

5. cobalamin (vitamin B12)

Use: carbohydrate metabolism and maintenance of neural network methods (spinal cord, nerves, muscles to relay signals from the brain tissue). Stimulation of muscles via the nerve cells is a key process in the contraction of coordination, and muscle growth.

Power: B12 is the only food of animal origin (meat, chicken, fish, pork, etc.) are available

6. Vitamin A

Application: Vitamin A helps in vision. Important in protein synthesis (spiergroei!). Involved in the production of glycogen (the form of the body for energy-intensive).

Food sources: liver, dandelion, carrots, broccoli, sweet potatoes and other fruits.

7. Vitamin E

Usage: Used in protecting the cell membrane, because it is a powerful antioxidant. Recovery and growth of muscle cells depends on the membrane of healthy cells.

Power: vegetable oils, nuts, green leafy vegetables and cereals are the most common source of vitamin E.

8. Vitamin D

Application: Vitamin D is needed to absorb calcium and phosphorus. If the store is not enough calcium present in the muscle, full, strong muscle contractions can not be achieved. A, rapid muscle contraction strongly by the available phosphorus. Phosphorus is also required for the synthesis of ATP.

Power: non-fat or skim milk.

9. Vitamin B6 (pyridoxine)

Use: the only vitamin directly related to protein intake. Higher protein intake, more vitamin B6 you need. Vitamin B6 can be considered the use of protein, carbohydrate metabolism and growth.

Resources: avocados, nuts, liver, chicken, fish, beans, lettuce, wheat germ, nutritional yeast, algae, and bananas are a source of food is very good.

10. Niacin (vitamin B3)

Use: involved in nearly 60 metabolic processes related to energy production. Nicotinic acid, a form of niacin, vasodilation, blood vessels, one can try to help. High doses of nicotinic acid dramatically affects the body’s ability to mobilize and burn fat.

Energy sources: turkey (amino acid tryptophan to niacin in the body), dairy products, poultry, fish, lean meats, nuts and eggs.

It is always best to get vitamins from natural sources, but the lifestyle is currently almost impossible. Complete supplement so it is very important, especially if you want a well-defined body.

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