Martial arts vitamins and minerals -
Vitamin C is available in many variants. As a water-soluble powder, tablet or even in vitamin blends. Especially in the case of an unhealthy diet, it is very important to take vitamin C as supplement.
Vitamin E is good for the heart and circulatory system condition, and also reduces the harmful effects of free radicals. It should also be remembered that the production of cells is stimulated by vitamin E, and thus - it has a significant impact on regeneration. It is, therefore, necessary to provide enough vitamin E to the body.
Natural suppliers of vitamin E: hazelnut, sunflower oil, blackcurrant, sweet potato, rapeseed oil, mango, almonds, pepper, salmon, trout. Worth noting: As you can see in the list above, many oils are a good source of vitamin E.
It can be found both in vegetable oils rape or sunflower oil , as well as in fish oils and fatty fish. Vitamin E is usually available in the form of tablets. Despite the fact that vitamin E is available in many products, our need for it is so large that it is worth supplementing it.
Vitamin D3 is a potent variant of vitamin D. Vitamin D is produced by the body, especially when our skin is exposed to solar radiation. Recent studies have even shown that vitamin D3 should be more effective than the well-known vitamin C. Vitamin D is therefore effective against heart disease, hypertension, and schizophrenia.
The immune system is strengthened, and faster regeneration after exercise is supported by vitamin D. Vitamin D is also effective against inflammation and reflexes. Maintaining an optimal level of vitamin D3 is therefore extremely important. Noteworthy : Absorbing vitamin D from food is very difficult.
The best is long-term and regular exposure to sunlight, but as you know: not everyone can afford it because of the place of residence , and besides - the excess sun is not healthy for our skin. Acceptance of supplements is in our opinion required by virtually all people living away from the equator.
Tip : Vitamin D is mainly caused by UV radiation. So if you live in a sunny country, you will have fewer problems with supplying vitamin D.
You can not fill the daily demand for all vitamins through the diet. The recommended daily dose can be easily closed in so-called vitamin supplements. There are several manufacturers who offer multivitamin tablets. In each case, the following vitamins should be included:. Calcium is an extremely important mineral that maintains the metabolism at an appropriate level.
The water balance is regulated by calcium, it also strengthens the connective tissue. Calcium is important for a regular heartbeat and blood clotting.
In the case of martial artists, calcium intake is elementary for creating and strengthening bones. Calcium is an important part of the skeleton structure. Particularly in the case of intense exercise in hot climates, you excrete extremely many minerals by sweat.
An external power source - that is, calcium supplements - is therefore required. Calcium is mainly available in the form of tablets. Magnesium is used to maintain efficiency of nervous system. In stressful conditions or in heavy daily training, it may be very useful to take extra magnesium.
Magnesium not only helps to relax muscles but also limits the transmission of nerve excitation. So it helps to reduce stress. As a result, magnesium is relaxing and can even help you fall asleep.
Highly bioavailable magnesium form in low price - Magnesium Malate from Apollos Hegemony. Worth noting : There is really no food that contains magnesium in a very large amount.
We accept most of the magnesium in various food sources throughout the day. Therefore, it often happens that people who eat unhealthy food suffer from a shortage of this mineral.
In endurance sports such as Muay Thai, magnesium intake in the form of a supplement is highly recommended. Magnesium is mainly available in the form of tablets and capsules. Buford, T. International Society of Sports Nutrition position stand: creatine supplementation and exercise.
Journal of the International Society of Sports Nutrition, 4 1 , 6. Hobson, R. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43 1 , Jackman, S. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise.
Medicine and science in sports and exercise, 42 5 , Schoenfeld, B. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10 1 , Smith, G. The effects of dietary omega-3s on muscle composition and quality in older adults.
Current nutrition and food science, 6 1 , Protein for Power and Recovery Proteins are the building blocks of your muscles. Creatine for Strength and Endurance Next on the list is creatine.
Beta-Alanine for Endurance Beta-alanine is another supplement to consider. BCAAs for Muscle Recovery Branched-Chain Amino Acids, or BCAAs, are known to help with muscle recovery and reduce muscle soreness after training.
Omega-3 Fatty Acids for Inflammation and Heart Health Omega-3 fatty acids, found abundantly in fish oil, can help reduce inflammation caused by rigorous physical training.
Vitamins and Minerals for Overall Wellness Lastly, a quality multivitamin can ensure you're getting all the essential vitamins and minerals needed for optimal performance. References Buford, T. Share Share Close share Copy link Copy link.
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