Vitamins

Vitamins are substances needed by cells to encourage specific cellular chemical reactions. Some vitamins (particularly B vitamins) are involved in energy reactions that enable cells to derive energy from carbohydrate, protein, and fat. Since athletes burn more energy than do nonathletes, these vitamins are of particular interest in this book. Other vitamins are involved in maintaining mineral balance. Vitamin D, for instance, encourages greater absorption of dietary calcium and phosphorus. The synergism between vitamins and minerals is a critical factor in understanding their nutrient requirements. The fact that these nutrients have integrated functions should encourage athletes to present the widest possible spectrum of vitamins and minerals to their cells. Single vitamin or single mineral supplementation may corrupt nutrient balance and the delicate relationship between these nutrients.

Table 2.2 Maximizing Vitamin Intake

To maximize vitamin intake from your diet, try the following:

• Eat a wide variety of colorful fruits and vegetables.
• When possible eat fresh fruits and vegetables, especially those in season.
• Don't overcook vegetables-long cooking times reduce nutrient content.
• Steam or microwave your vegetables rather than boil them-nutrients seep out in boiling water only to be poured down the drain.

Water-Soluble Vitamins

Fat-Soluble Vitamins