1. What are the vitamins needed to process energy immediately?
The B vitamins are the ones that metabolize nutrients. Higher caloric intake require
higher B vitamin intake. B-3, B-6, and folic acid have negative side effects at 50 X
RDA levels so think about what you are doing (do not go overboard). Natural food
contains more than enough of these vitamins, so supplementation is not needed.
However, if you take in vitamin-poor kcals during exercise (maltodextrin) to avoid
gastric distress (recommended), some supplementation may provide a benefit. Note
that although vitamin D helps with calcium absorption and vitamin C helps with iron
absorption, there are no vitamins needed in a particular meal or drink to digest that
meal or drink. The enzymes doing the digestion will have gotten their required
vitamins to do their jobs from previous meals.
2. Do I need more vitamin C, E, or A on training days?
Yes. Vitamins C and E, as well as A, are antioxidants which reduce the free radical
concentrations in your body that result from exercise. Negative side effects occur
when you supplement with C, E, and A in the amounts of > 65, 100, and 10 X RDA
levels. Vitamin A in the form of beta carotene, however, has not resulted in reported
negative side effects. Note that vitamins E and A are fat-soluble, so taking them while
drinking a sports drink (containing no fat) is a complete waste of the E and A.
Although supplementing can be helpful, my highest recommendation is to eat foods
that contain these vitamins in them. What follows are lists of the foods they are in, in
ranked order. Vitamin C: papaya, citrus, cantaloupe, broccoli, brussel sprout,
peppers, strawberries, cauliflower, kale, & tomato. Vitamin E: wheat germ, nuts,
sunflower seeds, soy, bread, vegetables & fruit. Vitamin A: yams, carrots, spinach,
other vegetables
The B vitamins are the ones that metabolize nutrients. Higher caloric intake require
higher B vitamin intake. B-3, B-6, and folic acid have negative side effects at 50 X
RDA levels so think about what you are doing (do not go overboard). Natural food
contains more than enough of these vitamins, so supplementation is not needed.
However, if you take in vitamin-poor kcals during exercise (maltodextrin) to avoid
gastric distress (recommended), some supplementation may provide a benefit. Note
that although vitamin D helps with calcium absorption and vitamin C helps with iron
absorption, there are no vitamins needed in a particular meal or drink to digest that
meal or drink. The enzymes doing the digestion will have gotten their required
vitamins to do their jobs from previous meals.
2. Do I need more vitamin C, E, or A on training days?
Yes. Vitamins C and E, as well as A, are antioxidants which reduce the free radical
concentrations in your body that result from exercise. Negative side effects occur
when you supplement with C, E, and A in the amounts of > 65, 100, and 10 X RDA
levels. Vitamin A in the form of beta carotene, however, has not resulted in reported
negative side effects. Note that vitamins E and A are fat-soluble, so taking them while
drinking a sports drink (containing no fat) is a complete waste of the E and A.
Although supplementing can be helpful, my highest recommendation is to eat foods
that contain these vitamins in them. What follows are lists of the foods they are in, in
ranked order. Vitamin C: papaya, citrus, cantaloupe, broccoli, brussel sprout,
peppers, strawberries, cauliflower, kale, & tomato. Vitamin E: wheat germ, nuts,
sunflower seeds, soy, bread, vegetables & fruit. Vitamin A: yams, carrots, spinach,
other vegetables
Vitamins
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© Clyde F. Wilson