No matter what your goal is (increased muscle mass, fat loss, increased strength), you'll make excellent progress if you follow a well-balanced nutrition plan and a well-structured, thoughtful exercise program. They stated that the lower doses of vitamins used in previous studies may not have been adequate to meet additional vitamin needs due to sweat loss and increased metabolic activity when exercising in hot conditions. Since muscle pain after exercise may be due to damage to muscle tissue (Ebbeling and Clarkson, 198), it could be hypothesized that vitamin C supplementation could affect the development of pain. Vitamin C had no influence on the number of sit-ups that could be performed, and Staton (195) concluded that vitamin C had no effect on pain.
As always, it's a good idea to check with your doctor before you start adding new vitamin and mineral supplements to your diet. In addition, daily multivitamins provided no greater protection against death from cardiovascular disease than a placebo pill and did not demonstrate any power to prevent age-related cognitive decline. Although chronic exercise doesn't seem to alter vitamin B6 levels, some studies have shown that intense exercise can alter blood levels. It is recommended to eat 0.016 mg per gram of vitamin B6 protein (vitamin B6 and protein are found together naturally in foods) (National Research Council, 198. Submaximal oxygen intake, oxygen debt, and blood lactate levels were significantly lower in the group that received vitamin E supplements compared to the placebo-treated group.
However, Holmes stated that the function of vitamin C could go beyond simply replenishing the amount lost. Therefore, vitamin supplementation did not affect the speed and degree of acclimatization, the incidence of heat exhaustion, or the ability to perform work in hot environments (Mayer and Bullen, 1960). While the vitamins mentioned above may be useful for certain people in the right amounts, most people can easily get them from food. This chapter discusses whether people who spend more energy exercising, training, or working require greater amounts of vitamins and whether vitamin supplements will improve exercise performance.
According to Harvard Health Publishing, there is little evidence to support the idea that taking a daily dose of vitamins and minerals is beneficial to your health. Resting blood ascorbic acid levels increased by the same amount in subjects who received the 250 mg or 500 mg vitamin C supplement, and blood levels reached the point of saturation between the third and fifth days. However, several studies have demonstrated that vitamin C supplementation improves performance (e.g., Howald et al. While caffeine and alcohol are two very different substances, both can negatively influence your vitamin routine if consumed in excess.
