Vitamin Supplement and Exercise

Last Updated on 2nd Jan 2023

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Vitamin Supplement & Exercise

Jane Tan, Senior Coach of NewAgeTaichi, Copyright 2009
(WORD COUNT: 286)

There are certain reasons as to why physically active individuals need to take vitamin supplements. Taking for example, in certain types of athletic activity such as gymnastics and ballet, athletes may undertake prolonged semi-starvation or starvation diets. Although this is not a recommended procedure, some athletes may still do it in order to obtain or maintain an optimal body weight for competition. In such situations, when the energy intake may be well below 1,200-1,600 calories per day, many surveys have shown that athletes may not be receiving enough vitamins.

Research suggests that vitamin depletion, mainly the water soluble vitamins, can happen quickly in humans on low calorie diets and that these vitamins should be replenished daily. Athletes may also need vitamin supplementation if they are subsisting on poor diets. Moreover, some vitamin requirements are increased in pregnant women and the elderly, so those who exercise need to consume vitamin rich diets (Williams, H. Melvin, 2007)

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In general, athletes should obtain all the vitamins and minerals from their diet. Since athletes use up more energy as compared to sedentary people, they probably will eat more too, and so any extra requirement for vitamins or minerals should be met by their increased food intake (providing the diet is balanced).

However, there have also been some studies which have shown that many athletes don't have sufficient vitamin and mineral intakes. This may be due to the fact that they restrict calorie intake for weight control. The other reasons for insufficient vitamin and mineral intake include irregular training routines which makes meal planning difficult and following a dietary that is not providing a balanced diet (Vitamins and minerals and the athlete Website, 2008).

Keywords

Vitamin supplements, exercise, energy intake.

About the Author

Coach Jane has written various Tai Chi fitness articles relating to Sports Science. She is currently an undergraduate for Diploma in Sports & Exercise Science. She has been very enthusiastic & passionate about sharing her Tai Chi experience. She had participated and achieved many medals in various National and International Wushu Competitions.

Coach Jane is currently NROC registered with the Singapore Sports Council under Wushu/Tai Chi with a NCAP III certificate. Coach Jane approaches Tai Chi in a very scientific research based and systematically training system.

Besides giving personal and small group private coaching for adults, she also specializes in Tai Chi coaching for special population. To date, over thousands of students had benefited from her Sports Scientific Wushu & Tai Chi coaching.

To read more articles, please visit www.NewAgeTaichi.com

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References

Durstibe, J.L., (2006) Action Plan For High Cholersterol Human Kinetic

Halliwell, B. (1996) Oxidative stress, nutrition and health: Experimental strategies for optimization of nutritional antioxidant intake in humans. Free Radical Research 25 57-74

Howley, E.T. and B.D. Franks, (2003) Health Fitness Instructor's Handbook (4th Ed) Human Kinetics

Lemon, P.W. (1998) Effects of exercise on dietary protein requirements. International Journal of Sports Nutrition

Lukaski, H. (2001) Magnesium, zinc and chromium nutrition and athletic performance. Canadian Journal of Applied Physiology 26 13-22

M.Forgac (1979) Carbohydrate Loading: A Review. Journal of the American Dietetic Association 75 42-45

Marieb, N.E., (2006) Essential of Human Anatomy & Physiology (8th Ed) Pearson Benkamin Cummings San Francisco

Marieb, N.E. and H. Katja, (2007) Human Anatomy & Physiology (7th Ed) Pearson Benkamin Cummings

McArdle, W.D. et al., (2007) Exercise Physiology, Energy, Nutrition & Human Performance (6th Ed) Lippincott Williams & Wilkins Baltimore

Newhouse and Finstad (2000) The effects of magnesium supplementation on exercise performance. Clinical Journal of Sport Medicine 10 195-200

Rico-Sanz, J., et al. (1999) Muscle glycogen degradation during simulation of a fatiguing soccer match in elite soccer players examined noninvasively by 13C-MRS. Medicine & science in Sports & Exercise 31 1587-1593

Stafford-Brown, J. et al., (2003) BTEC National In Sport and Exercise Science Hodder Education London

Vitamins and minerals and the athlete Website (2008) http://www.bupa.co.uk (12th May 2008)

Williams, H.M., (2007) Nutrition for Health, Fitness, & Sport (8th Ed) McGraw Hill

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