Practicing sports involves a great physical exhaustion that, in many occasions, must be resolved from the intake of vitamin complexes. If you are looking to perform more in your workouts, you should undoubtedly pay a lot of attention to the diet you are taking, because, in case you have deficit of some type of nutrient, you can supplement it with vitamin complexes.

An athlete must have a strict diet and exercise routine if he wants to achieve his goals. Many do not take special care of their diet, when in reality it is much more important than exercise. Of course, it is essential that you do not get carried away by diets that are fashionable, but it is preferable that you consult a medical professional what type of diet you must take to reach your goals in the shortest possible time.

Know what vitamins can help you improve in your workouts

You must inform yourself about which are the best nutritional elements to strengthen your results and to maintain an adequate state of concentration and energy, depending on the type of exercise you do.

Vitamins are micronutrients necessary to promote the proper functioning of the body. In fact, they are essential for anyone, but especially for those who carry out high intensity workouts. There are two groups of vitamins:

• Fat-soluble vitamins: these are vitamins A, D, E, and K. This type of vitamins are dissolved in fats and oils, and are stored mainly in the liver and adipose tissues. In excess, these can be toxic. These are some of the foods in which you can find them:

- Vitamin A is obtained from carotene from carrots, squash, broccoli, spinach and cabbage. It has antioxidant activity and is essential in the immune response. In addition, it helps in the formation and maintenance of mucous membranes, skin, teeth and bones.

- Vitamin D can be found in egg yolk, tuna and liver. Its main function is to stimulate the absorption of calcium and phosphate.

- Vitamin E is present in the egg yolk, wheat germ, vegetable oils, green leafy vegetables and liver. This vitamin helps fight the muscle damage that strength and endurance sports can cause, since it reduces muscle fatigue and favors the recovery of tissues. It is recommended to take about 800 milligrams daily, that is, one tablet.

- Finally, vitamin K is found in soybeans and soybean oil, in the liver, green leafy vegetables and egg yolks. This vitamin participates mainly in the coagulation of the blood (K1) and in the fixation of calcium (K2).

• Water-soluble vitamins: they are those of vitamin B complex and vitamin C. This type of vitamins dissolve in water, so they are eliminated through urine, and not by faeces like fat-soluble ones. It is very important that they are consumed very frequently, because we eliminate them more quickly than fat-soluble ones.

- Vitamin B complex

They are the best vitamins for athletes. They intervene in the energy processes and the absorption of macronutrients, in addition to greatly strengthen the immune system. It is recommended that a person who exercises regularly regularly consume one tablet a day of supplements containing the entire B complex.

- Vitamin C

It helps to release testosterone, which is an anabolic hormone, which helps your muscles grow, and notably reduces cortisol levels, which are what measure muscle stress and overtraining, which are what ultimately cause injuries .