Bij inspanningen meer B vitamines nodig.*
Uit een Amerikaans onderzoek onder atleten blijkt dat voor een goede omzetting van eiwitten en suikers in energie en het repareren van cellen waaronder rode bloedcellen het lichaam voldoende B vitamines zoals, B2, B2, B6, foliumzuur en B12 nodig heeft. Bij tekorten aan deze vitamines kan het lichaam niet goed presteren en zich ook niet goed herstellen van opgelopen schade door inspanningen. B vitamines zitten in volkoren granen, donker groene groenten, noten, zaden en veel dierlijke producten. Bij zware inspanningen zal aanvulling met supplementen noodzakelijk zijn.
Vitamin
B Deficiency And Poor Athletic Performance Linked
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, according to recent Oregon State University research
published in the International Journal of Sport Nutrition and Exercise
Metabolism.
The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These
micronutrients are necessary during the body's process for converting proteins
and sugars into energy, and are used during the production and repair of cells,
including red blood cells.
For active individuals a marginal deficiency in the nutrients may impact the
body's ability to repair itself, operate efficiently and fight disease, said
Melinda Manore, researcher in the Colleges of Agricultural and Health and Human
Sciences. Manore analyzed the athletic performance of several elite and
collegiate athletes in her research, as well as less competitive individuals.
The stress on the body's energy producing pathways during exercise, the changes
in the body's tissues resulting from training, an increase in the loss of
nutrients in sweat, urine and feces during and after strenuous activity and the
additional nutrients needed to repair and maintain higher levels of lean tissue
mass present in some athletes and individuals may all affect an individuals
B-vitamin requirements, said Manore.
"Many athletes, especially young athletes involved in highly competitive
sports, do not realize the impact their diets have on their performance,"
said Manore, who is also an Extension Service nutrition scientist. "By the
time they reach adulthood they can have seriously jeopardized their abilities
and their long-term health."
Current national B-vitamin recommendations for active individuals may be
inadequate, and athletes who follow the recommended daily allowances set by the
U.S. government may be receiving lower amounts of nutrients than there bodies
need, said Manore. Athletes who restrict calories or limit food groups like
dairy or meat have an increased chance of deficiency. Such athletes are often
concerned about maintaining a low body weight for sports like gymnastics and
wrestling.
"The most vulnerable people are often the individuals society expects to be
the healthiest," said Manore. "There's a lot of pressure on women in
particular to look like an 'athlete.' Unfortunately for some people that means
skinny and petite, rather than healthy and strong."
The B-vitamins are in whole and enriched grains, dark green vegetables, nuts,
and many animal and dairy products. Manore suggests athletes and individuals
with poor or restricted diets consider taking a multivitamin or mineral
supplement. (Nov.
2006)