This presentation include : - introduction -7 Reasons Why Everyone Should Take Nutritional Supplements - Most important vitamins and supplements -Top 4 Supplements for Recovery -Can vitamin supplements improve athletic performance? -Do athletes need supplementation? -Summary

1. Vitamins and
supplements
for athletes
By …..

2. A balanced diet and healthful lifestyle that includes enough sleep should be
sufficient to give most people the energy that they need for their daily activities.
However, athletes push their bodies to peak performance, so these individuals may
need an energy boost.
In this article, we provide information on six vitamins and supplements that can
help athletes beat fatigue and perform at their best.
introduction

3. 7 Reasons Why
Everyone Should
Take Nutritional
Supplements
.

4. .
1) Filling That Nutritional Gap
2) Nutrient Absorption Declines With Age
3) Avoid Harmful Chemicals
4) Exercise Increases Nutrient Needs

5. Vitamins and supplements
B vitamins Iron
Coenzyme
Q10
Creatine
.. ..
.. ..
01 02
04 05
Calcium and
vitamin D
Ashwagandha
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.
03
06

6. B vitamins
Bvitamins are vital for releasing energy in the body as they aid
the metabolism of carbohydrates, fats, and proteins.
Although being deficient in one or several B vitamins can affect
how well a person can exercise, there is little evidence Trusted
Source to suggest that unnecessarily taking supplements will
improve performance.
As a result, it is best to see a doctor to undergo testing before
choosing to take a B vitamin supplement.
Female athletes may be at risk Trusted Source for deficiencies in B
vitamins, which include:
- vitamin B-12
- vitamin B-6
- niacin
Having a vitamin B-12 deficiency can make people feel weak and
tired. As vitamin B-12 primarily occurs in animal products, vegans
and vegetarians are more likely to develop a deficiency in this
vitamin
.

7. Iron
Iron deficiency is common in athletes and can affect performance,
according to some research.
While it can occur in males, this deficiency is more common in females,
especially those in endurance sports. A Swiss review found that the rate
of iron deficiency among teenage female athletes was up to 52%.
Additional research Trusted Source found that low iron levels can cause
many adverse symptoms in female athletes, including reducing
endurance and increasing the amount of energy that the body uses.
The authors suggested that people could take supplements to reduce
these effects, but only if dietary changes could not meet their needs.
They also note that people following vegetarian or vegan diets should
take extra care to ensure that they meet their required daily intake of
iron, as plant-based iron is less available to the body.
People should speak to a doctor before taking iron supplements and be
sure to request a blood test to check their iron levels. Taking too much
iron can cause uncomfortable and even dangerous side effects.
Those with sufficient iron do not need to take a supplement.
.

8. Calcium
and
vitamin D
Calcium and vitamin D help the body build and maintain
healthy bones, teeth, and muscle
These vitamins can help athletes maintain muscle mass
and reduce the risk of injuries, such as bone fractures.
Calcium is available in many foods, including:
dairy products, such as milk and yogurt
fortified nondairy milks, such as soy milk
dark green vegetables
fish with soft bones, including sardines and salmon.
.

9. Coenzyme
Q10
Studies have shown an association between low levels of coenzyme Q10 and
increased fatigue. Coenzyme Q10 is an enzyme in the mitochondria, which are
the parts of cells that generate energy.
Experts have linked Trusted Source some conditions with lower levels of
coenzyme Q10 in the body, including:
- neurodegenerative diseases
- fibromyalgia
- diabetes
- cancer
- mitochondrial diseases
- muscular diseases
- heart failure
Research has shown that coenzyme Q10 may improve both physical
performance and “subjective fatigue” in healthy people engaging in physical
activity.
The authors of a 2014 reviewTrusted Source stated that studies have
consistently associated low levels of coenzyme Q10 with fatigue. However, they
noted that the results were difficult to interpret, as research papers vary in their
definition of fatigue.
The research on whether coenzyme Q10 supplementation is useful for athletes
has produced mixed results. For example, a 2012 studyTrusted Source of
moderately trained men found no evidence that it benefitted their exercise
capacity.
.

10. Creatine
Some athletes use creatine because it is a legal nutritional aid for
sports performance. People can get creatine from red meat and
seafood, but it is also available as a supplement.
ResearchTrusted Source has shown that supplementing with
creatine can increase muscle mass and improve strength when a
person combines it with strength training.
Older adultsTrusted Source may also be able to use creatine to
increase their lean muscle mass and muscle strength.
Commercial supplements often combine creatine with other
substances. ResearchersTrusted Source have found that a creatine
supplement that also contained caffeine, taurine, and amino acids
helped athletes feel focused and increased the time that it took
for them to feel exhausted.
It is important to note that some of the funding for this study
came from companies that make supplements and other products.
.

11. Ashwagandha
Ashwagandha is an Ayurvedic herb. A 2015
studyTrusted Source explored the effects of
ashwagandha on endurance in healthy athletic
men and women.
People who received the root extract of
ashwagandha had a significant increase in
physical endurance after 8 and 12 weeks of
treatment compared with the participants
receiving a placebo.
Another studyTrusted Source tested the effects
of ashwagandha on the endurance of elite
cyclists. After 8 weeks of treatment, the cyclists
taking ashwagandha took longer to feel
exhausted doing a treadmill test than the cyclists
who received a placebo.
.

12. Top 4 Supplements for Recovery
creatine L-Glutamine
Creatine monohydrate, or just
“creatine,” is popular both as a
single-ingredient powder and as an
ingredient in pre- and post-
workout formulas. However, the
buzz among lifters that creatine
directly makes your muscles huge is
false.
L-glutamine is an amino acid (the building
blocks of protein) that plays a major role in
helping your muscles repair after a hard
workout. One study published in the Journal
of Exercise Science & Fitness reported
supplementing with L-glutamine after
strength-based exercise significantly
reduced delayed-onset muscle soreness
(DOMS) compared to the placebo group.
Branched-Chain Amino
Acids (BCAAs)
what BCAAs (made up of three amino acids:
leucine, isoleucine, and valine) do. During exercise,
when our glycogen stores are low, our bodies rely
on leucine, isoleucine, and valine for fuel; so, post-
exercise, we need to restore those used amino
acids. One study published in The Journal of Sports
Medicine and Physical Fitness found BCAA
supplementation may reduce muscle damage, and
a second study published in the Journal of Exercise
Nutrition & Biochemistry found it may help you
handle back-to-back toughie sessions better.

13. Top 4 Supplements for Recovery
Beta-Alanine
Beta-alanine is another supplement that has solid science behind it. It’s an amino acid our body produces and uses to form a
compound called carnosine, which is a fatigue-fighting compound. In normal conditions, beta-alanine is low in the blood, but
supplementation can increase it in the blood and therefore increase the amount of fatigue-fighting carnosine.

14. Can vitamin
supplements
improve athletic
performance?

15. In general, vitamin supplementation to an athlete on a well-
balanced diet has not been shown to improve performance.
However, additional research with certain vitamins appears to
be warranted, such as with the vitamin B complex and fine
motor control, and with vitamin E and endurance at high
altitudes.

16. Do athletes need
supplementation?

17. Only a few dietary supplements have enough scientific
evidence showing that they can improve certain types of
exercise and athletic performance. Athletes might use these
supplements, if interested, if they already eat a good diet, train
properly, and obtain guidance from a healthcare provider or
sports-medicine expert

18. Summary
● Vitamins and supplements can be a safe way for athletes to try to improve their performance, but
more research is necessary to determine the effectiveness of some supplements.
● It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These
substances can interact with other medications that a person might be taking.
● Taking too much of some supplements, such as iron, can cause adverse side effects. Also, some
vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin
deficiencies and advise on how to correct them if necessary.
● People who feel as though they have low energy despite exercising regularly may wish to consider
other aspects of their routine before taking supplements. Eating a balanced, nutritious diet and getting
enough sleep may also boost athletic performance.
● Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are
obtaining enough of the above nutrients through their diet.

19. The end