Prenatal Vitamins

Although little research has been performed on ascorbic acid (vitamin C) needs of strength-power athletes (SPAs), what we know about the functions of ascorbic acid indicate that SPAs should probably be consuming ascorbic acid at levels above the dose Recommended Daily Allowance (RDA). Research shows clearly that the deficit, or even marginal ascorbic acid status, can impair physical performance. For example, a muscle common symptom of vitamin Cdeficit.

Vitamin C has many functions that will be important for the performance of SPAs. For example, vitamin C is necessary for the integrity and strength of tendons and ligaments. Ascorbic acid is also necessary for the synthesis of adrenaline, which is necessary for the production of the excitatory state before and during execution. An adequate intake of vitamin results in a version lower hormone, cortisol, in response to physical stress. Cortisol is a catabolic hormone that causes the bodyto break down skeletal muscle. Thus, lower secretion of this hormone can lead to better results. In general, physical effort, an increased need for vitamin C. Finally, ascorbic acid is a highly water-soluble antioxidant. Research has shown that exercise, including lifting weights, an increased production of oxidative damage markers reasons. Vitamin C in its antioxidant capacity, will remain in office until the level of these products to minimize the damage.

Investigationsseem to indicate the need for vitamin C. Animal and human studies show reduced tissue levels of ascorbic acid with vigorous exercise increases physical activity. Reduced urinary excretion of vitamin following exercise has also been reported. Several studies have shown a better adaptation of heat with the status of vitamin C improved. One study, using junior elite weightlifters, did report a reduced serum concentrations of cortisol in landing after a training was when we raiseoccupies a supplement of vitamin C than when they consumed a placebo.

The recommended daily allowance of vitamin C is 60 mg / day. But recent studies in nonathletes suggest that an optimal supply of vitamin C is more likely to be approximately 200 mg / day. Omdat die opleiding fisiese, gewigoptel Soos byvoorbeeld, plaas stress liggaam die op, best vitamins C behoeftes in APS can be 200 mg of flax. Vitamin C and exercise studies generally show that the intake of many athletes to be in the 200-500/ Range mg / day. Slightest evidence that ingestion of ascorbic acid above 1000 mg per day is helpful for a person generally or specifically for athletes.

Although vitamin C supplements are inexpensive to buy and easy to take, many athletes can easily consume 200 mg / day or more in their normal diet. Studies with bodybuilders and football players show the intake of vitamin C to be normal 180-300 mg / day. A single 8-oz glass of orange juice will provide about 100-120 mg of vitamin C.If the athlete has a good selection of high vitamin C fruits and vegetables, consume, so the session of 200-500 mg / intakes of days would be a problem. Although ascorbic acid is a toxic doses of vitamin excess of 1 g per day can cause irritation and discomfort in the gastrointestinal tract. Again, to obtain the vitamin from proper food choice is the best way to go.