Best Vitamins and Minerals to Take When Exercising

When you exercise your body loses electrolytes, energy and calories. Therefore, you really need to eat healthy to replace the electrolytes, energy and calories that you lose during your workout routine. It doesn’t matter if you are exercising to lose weight or to keep your body in shape, all that matters is that you find a healthy balance between the calories you eat and the calories you plan to burn during exercise.

So, if you are exercising on a regular basis or you plan to increase your exercise routine here are a few vitamins and minerals that you can consider taking while eating a healthy diet that compliments your exercise routine.

Vitamin B-12

Vitamin B-12 is a great vitamin to take when exercising. Vitamin B-12 is known as the ‘energy vitamin’ and is just one of 17 B-vitamins that are essential to our well being. Vitamin B-12 metabolizes ever single cell in the body, affecting DNA synthesis and regulation and fatty acid synthesis and energy production. Vitamin B-12, along with other B vitamins, is a coenzyme that works with protein (apoenzymes) to produce an active enzyme to break down the food we eat. This active enzyme catalyzes the breakdown of carbohydrates into glucose and it is from this transfer of that we get energy from Vitamin B-12.

Vitamin E

Vitamin E is another great vitamin to take while exercising. Vitamin E is a powerful antioxidant that has anti-anemia properties as it helps preserve red blood cells in the body. The higher our red blood cell count the more energy we have: red blood cells carry oxygen to the tissues in the body via the blood. When the cells in the body get enough oxygen, we are provided with energy and stamina that we need to take on our exercise routines.

Taurine

Taurine is an organic acid (amino acid) that can be bought as a powdered supplement in pharmacies. When we exercise we lower taurine levels in our skeletal muscles. The body needs a fully functioning and energized skeletal muscle if it is to withstand the vigor of exercise.

A 2004 study showed that a combination of taurine, caffeine and simple carbohydrates increased energy in rats; the time the rats ran until the time they were exhausted increased from 73.8 minutes to 98.8 minutes. Thus, taurine makes our muscle function properly, provide us with energy and it also helps to maintain electrolyte balance after exercise. Taurine is added to many energy drinks and products and more recently it has been added to chocolate bars to provide an added boost of energy.

Iron

Iron is an essential mineral we need when we are exercising, especially on a regular basis. Iron is used up more frequently by individuals who exercise on a regular basis than those who occasionally exercise. So, iron should be taken more by individuals who have a demanding exercise regimen. Iron gives the body energy it needs to endure exercise routine by providing oxygen to the blood to supply the body’s muscles. Iron works in much the same way as does Vitamin E when it comes to exercise.

Ribose

When we exercise some of the ATP (Adenosine-5 triphosphate) that our bodies use is lost from our cells. ATP is responsible for transferring energy to cells in our bodies for metabolism. Ribose, a natural glucose that the body produces shows in study to replace lost ATP effectively. However, it takes days for Ribose to be made naturally in the body and to replace the energy that is lost during exercise. Therefore, taking Ribose supplement during extremely intensive workouts is a good idea. It is important to note that Ribose is needed to replace ATP when an individual does intense workouts such a bodybuilding.

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