Vitamins for children: for active sports

Vitamins for children playing sports: a guide for parents and coaches

I. Features of metabolism and the need for vitamins in young athletes

Sports, especially on a regular basis, impose increased requirements for the child’s body. This is due to the intensification of metabolic processes, an increase in energy consumption and the need for rapid recovery after training. As a result, the need for vitamins and minerals among young athletes increases significantly compared to their peers leading a less active lifestyle.

1. Accelerated metabolism: Physical activity stimulates metabolism, which requires more vitamins involved in metabolic reactions. B vitamins, for example, play a key role in energy exchange, splitting carbohydrates, fats and proteins. The enhanced work of muscles and other organs leads to a faster consumption of these vitamins.

2. Increased energy consumption: Intensive training and competitions are associated with significant energy costs. To make up for these costs, the body uses carbohydrates, fats and proteins, the splitting of which requires the participation of vitamins as coofers. The lack of vitamins can lead to a decrease in endurance, fatigue and deterioration of sports results.

3. The need for recovery: After physical exertion, the body needs to restore muscle tissue, replenish glycogen reserves and neutralize free radicals formed in the process of metabolism. Vitamins C and E, with antioxidant properties, play an important role in protecting cells from damage and acceleration of recovery. Vitamin D is necessary to restore bone tissue, especially an important aspect in children whose bones are still growing.

4. Growth and development: It is important to remember that young athletes are in the period of active growth and development, which also makes increased requirements for the receipt of vitamins and minerals. The lack of necessary nutrients can negatively affect not only sports results, but also the general health and development of the child. Vitamin A is important for the growth and development of bones, as well as for vision. Calcium and phosphorus, often mentioned with vitamin D, play a key role in the formation of bone tissue.

5. Sport specifics: The need for vitamins may vary depending on the sport. For example, athletes involved in sporting endurance (running, swimming) requires more B vitamins to maintain energy exchange. Power sports (heavy athletics, bodybuilding) may require more vitamin D and calcium to maintain bone health and muscle function.

II. The main vitamins necessary for young athletes

Providing adequate consumption of key vitamins is critical of the health and sports achievements of young athletes. The most important vitamins include:

1. Vitamin D:

   • Role: Participates in the assimilation of calcium and phosphorus necessary for the formation and maintenance of bone and teeth health. He plays an important role in the immune function, muscle strength and mood regulation.
   • Meaning for sports: Helps prevent stress fractures, improves muscle function, increases immunity and reduces the risk of diseases. The adequate level of vitamin D is important for optimal sports performance.
   • Sources: Sunlight (synthesized in the skin under the influence of UV rays), fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, juice, cereals).
   • Deficiency: Vitamin D deficiency is widespread, especially in the winter months and among people with dark skin. Symptoms of deficiency include fatigue, bone pain and muscles, and a decrease in immunity.
   • Recommendations: The recommended daily dose of vitamin D for children and adolescents is 600 IU (international units). In some cases, especially with deficiency, a higher dose under the supervision of a doctor may be required. In the winter months and with insufficient stay in the sun, it is recommended to take vitamin D.

2. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

   • Role: They play a key role in energy exchange, turning food into energy. Participate in the work of the nervous system, the formation of red blood cells and DNA synthesis.
   • Meaning for sports: Provide energy for training and competitions, improve the functioning of the nervous system, promote restoration after loads and prevent fatigue. Vitamin B12 is important for the formation of red blood cells that carry oxygen to the muscles.
   • Sources: Grain products (whole grain bread, oatmeal), meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
   • Deficiency: B vitamins deficiency can lead to fatigue, weakness, irritability, skin and nervous system problems. Vegetarians and vegans are at risk of vitamin B12 deficiency, since it is mainly found in animal products.
   • Recommendations: The recommended daily dose of B vitamins varies depending on age and gender. A balanced diet rich in whole products usually provides a sufficient amount of B vitamins B. In some cases, especially with intense training, it may be necessary to take the additives of vitamins of group B.

3. Vitamin C:

   • Role: It is a powerful antioxidant, protects cells from damage caused by free radicals. Participates in the synthesis of collagen necessary for the health of the skin, bones, cartilage and blood vessels. Supports the immune system and helps to absorb iron.
   • Meaning for sports: Protects muscles from damage, accelerates recovery after training, strengthens immunity and reduces the risk of diseases. Collagen is important for the health of joints and ligaments.
   • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, spinach.
   • Deficiency: Vitamin C deficiency can lead to fatigue, weakness, bleeding gums, slow healing of wounds and a decrease in immunity.
   • Recommendations: The recommended daily dose of vitamin C for children and adolescents is 45-75 mg. Regular use of fruits and vegetables rich in vitamin C, usually provides a sufficient amount of vitamin. During periods of intense training and during illness, you can increase the consumption of vitamin C.

4. Vitamin A:

   • Role: It is necessary for vision, growth and development of bones, immune function and health of the skin and mucous membranes.
   • Meaning for sports: Supports eye health, which is important for many sports. Participates in the growth and restoration of fabrics. Strengthens the immunity and reduces the risk of diseases.
   • Sources: Retinol (vitamin A in pure form) is contained in animal products, such as liver, egg yolk and dairy products. Beta-carotene (provitamin A) is found in plant products, such as carrots, sweet potatoes, pumpkin, spinach and other dark green and orange vegetables and fruits.
   • Deficiency: Vitamin A deficiency can lead to a deterioration in vision, dry skin, a decrease in immunity and a deceleration of growth.
   • Recommendations: The recommended daily dose of vitamin A for children and adolescents varies depending on age and gender. A balanced diet that includes animal and plant products usually provides a sufficient amount of vitamin A. It is important not to exceed the recommended dose of vitamin A, since it can be toxic in large quantities.

5. Vitamin E:

   • Role: It is a powerful antioxidant, protects cells from damage caused by free radicals. Supports the immune system and plays a role in the health of the skin and eyes.
   • Meaning for sports: Protects muscles from damage caused by physical exertion, and accelerates recovery after training. Improves blood circulation and delivery of oxygen to muscles.
   • Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, green leafy vegetables.
   • Deficiency: Vitamin E deficiency is rare, but can lead to muscle weakness, problems with the nervous system and a decrease in immunity.
   • Recommendations: The recommended daily dose of vitamin E for children and adolescents is 7-15 mg. Regular use of vegetable oils, nuts and seeds usually provides a sufficient amount of vitamin E.

III. Minerals necessary for young athletes

In addition to vitamins, young athletes need adequate levels of minerals to maintain health and sports results. The most important minerals include:

1. Calcium:

   • Role: It is necessary for the formation and maintenance of bones and teeth. He plays an important role in muscle function, transmitting nerve impulses and blood coagulation.
   • Meaning for sports: Helps prevent stressful fractures and bone injuries. Participates in muscle contractions and ensures normal muscle functioning.
   • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (broccoli, spinach), enriched products (juice, cereals, tofu).
   • Deficiency: Calcium deficiency can lead to weakening of bones, increased risk of fractures, muscle cramps and growth retardation.
   • Recommendations: The recommended daily dose of calcium for children and adolescents is 1000-1300 mg. It is important to ensure sufficient calcium consumption, especially during active growth.

2. Iron:

   • Role: It is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen to tissues. Plays an important role in energy exchange and immune function.
   • Meaning for sports: Provides oxygen delivery to the muscles, which is important for endurance and sports performance. Prevents fatigue and weakness.
   • Sources: Red meat, poultry, fish, legumes, spinach, enriched cereals.
   • Deficiency: Iron deficiency (iron deficiency anemia) can lead to fatigue, weakness, pallor of the skin, shortness of breath and a decrease in sports performance. Women-athletes are at greater risk of iron deficiency due to menstruation.
   • Recommendations: The recommended daily dose of iron for children and adolescents varies depending on age and gender. It is important to ensure sufficient iron consumption, especially for athletes involved in endurance sports. The use of products rich in vitamin C improves the absorption of iron.

3. Zinc:

   • Role: It is necessary for immune function, growth and development, healing of wounds and DNA synthesis.
   • Meaning for sports: Supports immunity and reduces the risk of diseases. Participates in the growth and restoration of fabrics.
   • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
   • Deficiency: Zinc deficiency can lead to a decrease in immunity, a slowdown in growth, skin problems and worsening wound healing.
   • Recommendations: The recommended daily dose of zinc for children and adolescents varies depending on age and gender.

4. Magnesium:

   • Role: Participates in more than 300 enzymatic reactions in the body, including energy metabolism, muscle function, transmission of nerve impulses and regulation of blood sugar.
   • Meaning for sports: It is necessary for muscle contraction and relaxation, prevents muscle cramps and convulsions. Participates in energy exchange and helps to deal with fatigue.
   • Sources: Green sheet vegetables (spinach, manhold), nuts, seeds, legumes, whole grain products.
   • Deficiency: Magnesium deficiency can lead to muscle cramps, convulsions, fatigue, irritability and heart rhythm disturbances.
   • Recommendations: The recommended daily dose of magnesium for children and adolescents varies depending on age and gender.

IV. Obtaining vitamins and minerals: nutrition against additives

The best way to provide a young athlete with the necessary vitamins and minerals is a balanced and diverse diet. However, in some cases, additives may be required.

1. Balanced diet:

   • Advantages: It provides the body with all the necessary vitamins and minerals in optimal proportions. Contains fiber, antioxidants and other beneficial substances that are not in addition. Promotes the formation of healthy food habits.
   • Recommendations: The diet of a young athlete should include a variety of fruits, vegetables, whole grains, low -fat meat, poultry, fish, legumes, nuts and seeds. It is important to limit the consumption of processed products, sugar and saturated fats.
   • Approximate menu:
     • Breakfast: Oatmeal with fruits and nuts, yogurt with berries, omelet with vegetables.
     • Dinner: Chicken breast with a vegetable salad, a fish with rice and broccoli, lentil soup with whole grain bread.
     • Dinner: A baked turkey with potatoes and green beans, salmon with a movie and asparagus, a vegetarian pasta with vegetables.
     • Snacks: Fruits, vegetables, nuts, yogurt, cottage cheese.

2. Vitamin and mineral additives:

   • When necessary: In cases of deficiency of vitamins or minerals, with special dietary restrictions (for example, vegetarianism or veganism), with intensive training and competitions, during illness.
   • Cautions: Reception of additives should be discussed with a doctor or nutritionist. Do not exceed the recommended dose, as this can lead to side effects. Some additives can interact with medicines.
   • Choosing additives: Choose high -quality additives from reliable manufacturers. Pay attention to the composition and dosage. It is preferable to choose additives designed specifically for children and adolescents.
   • Examples of additives:
     • Vitamin D: Especially relevant in the winter months and for children with dark skin.
     • Vitamin B12: It is necessary for vegetarians and vegan.
     • Iron: It may be required athletes involved in endurance sports, and women athletes.
     • Calcium: It is important for maintaining bone health, especially during active growth.

V. Recommendations for the nutrition and receiving vitamins for various sports

The needs for vitamins and minerals can vary depending on the sport. Here are some recommendations for various sports:

1. Endurance sports (running, swimming, cycling):

   • Peculiarities: High energy consumption, an increased need for group B vitamins for energy exchange, the need to protect against free radicals.
   • Recommendations: Increase carbohydrate consumption to provide energy. Provide sufficient consumption of vitamins of group B, vitamin C and vitamin E. Consider the possibility of taking antioxidant additives. It is important to adequate iron consumption to ensure oxygen delivery to the muscles.

2. Power sports (heavy athletics, bodybuilding):

   • Peculiarities: The need to restore muscle tissue, maintaining the health of bones and joints.
   • Recommendations: Increase protein intake to restore muscles. Provide sufficient consumption of vitamin D and calcium to maintain bone health. Consider the possibility of taking creatine to increase muscle strength.

3. Team sports (football, basketball, volleyball):

   • Peculiarities: The combination of endurance and strength, the need for a quick reaction and coordination.
   • Recommendations: A balanced diet that provides energy and nutrients for all aspects of sports activity. Provide sufficient consumption of vitamins of group B, vitamin C and vitamin D.

4. Gymnastics and dancing:

   • Peculiarities: High flexibility, coordination and balance. The risk of calcium and vitamin D deficiency due to the limitation of calories and weight.
   • Recommendations: Provide sufficient consumption of calcium and vitamin D to maintain bone health. Pay attention to sufficient iron consumption, especially for teenage girls. Follow the adequate calorie consumption to maintain energy and health.

VI. Practical tips for parents and coaches

1. Consultation with a specialist: Before making any changes to the diet or start taking additives, consult a doctor, nutritionist or sports nutritionist.
2. Individual approach: The needs for vitamins and minerals are individual and depend on age, gender, level of activity, sport and health status.
3. Education: Teach young athletes and their parents about the importance of proper nutrition and taking vitamins and minerals.
4. Promotion: Encourage healthy food habits and regular physical exercises.
5. Observation: Carefully observe the health status and sports results of young athletes. Pay attention to the signs of deficiency of vitamins and minerals.
6. Hydration: Remind the athletes about the need to drink enough water.

VII. The influence of a lack of vitamins and minerals on sports results and health

The deficiency of vitamins and minerals can negatively affect the sporting results and the general state of health of young athletes. The most common consequences include:

1. Reducing endurance and strength: The lack of vitamins of group B, iron and vitamin D can lead to a decrease in endurance and muscle force.
2. Fatigue and weakness: The deficiency of vitamins of group B, iron, vitamin C and vitamin D can cause fatigue and weakness.
3. Increased risk of injuries: The lack of calcium, vitamin D and vitamin C can increase the risk of fractures, sprains and other injuries.
4. Reduced immunity: The deficiency of vitamin C, vitamin D, zinc and iron can weaken the immune system and increase the risk of diseases.
5. Slow down growth and development: The lack of vitamin A, vitamin D, calcium and zinc can slow down growth and development.
6. Skin and hair problems: The deficiency of vitamin A, vitamin C and vitamin E can lead to dry skin, hair loss and other problems.
7. Mood disorders: The deficiency of vitamin D and B vitamins can cause irritability, depression and other mood disorders.

VIII. Final thoughts

Providing adequate consumption of vitamins and minerals is an important aspect of the training of young athletes. A balanced diet corresponding to the needs of a particular sport and individual characteristics of the body is a key factor. In some cases, additives may be required, but this should be done only after consulting with a specialist. Remember that the health and well -being of a young athlete should always be a priority.