Vitaminas del grupo B y relaciones con el deporte

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Una dieta equilibrada es muy importante cuando hacemos deporte, pero también es esencial que consumas la cantidad adecuada de vitaminas, ya sea que tu objetivo sea perder peso o ganar masa muscular. Obtenga más información en este artículo sobre las vitaminas B.

Ejercicio y vitaminas

Nos referimos a las vitaminas naturales del grupo B, es decir, las que se pueden encontrar en los alimentos y no en los llamados suplementos o píldoras conocidos en el gimnasio o en los gimnasios.

Debemos tener en cuenta que si no tenemos suficientes minerales en nuestro cuerpo, no podremos rendirnos adecuadamente: no tendremos la fuerza y el vigor para completar la rutina.

Contrariamente a lo que se cree, los atletas – especialmente los profesionales – comen más proteínas y vitaminas que las personas sedentarias o con sobrepeso. ¿Por qué es eso? ¡Bueno, porque necesitan más combustible para hacer su entrenamiento!

Las vitaminas del grupo B y sus beneficios en el deporte

Es cierto que todas las vitaminas son importantes para nuestra salud y desarrollo, sin embargo, hay un equipo especial que no puede faltar si haces deporte o si planeas empezar en este mundo muy pronto. Las vitaminas del complejo B que usted debe agregar a su dieta son:

1. Vitamina B1

También se conoce como tiamina y se absorbe en el intestino delgado, especialmente cuando se combina con vitamina C y ácido fólico, y es necesaria para funcionar durante el ejercicio.

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Algunas sustancias que inhiben la absorción de esta vitamina de las vitaminas del grupo B son el etanol, presente en las bebidas alcohólicas, y la tiamina, que se encuentra en el té y el café.

Por otro lado, las mejores fuentes de este nutriente son los granos enteros (arroz, avena, trigo), los frutos secos, la carne de cerdo o de vaca, los productos lácteos, los huevos y los mariscos.

2. Vitamina B2

La riboflavina, la B2 de las vitaminas del grupo B, es soluble en agua y necesaria para la salud de la piel, las mucosas y las córneas, así como para la metabolización de otras vitaminas. Lo ideal es consumir 1,7 miligramos de B2 al día (adultos), el exceso se excreta en la orina.

Las fuentes de esta vitamina incluyen leche, queso, vegetales, hígado y vegetales de hoja verde (espinaca, acelga, lechuga, etc.).

3. Vitamina B3

También se llama niacina, es soluble en agua y, como la anterior, no se almacena y se elimina a través de la orina. Entre las funciones de la vitamina B3 podemos indicar la síntesis de hormonas que permiten el crecimiento (ideal si hacemos entrenamiento de peso), mejora el sistema circulatorio y la estabilización de la glucosa en la sangre.

Podemos encontrar esta vitamina en el hígado, carne magra, levadura, nueces y legumbres. Se recomienda consumir entre 14 y 18 miligramos por día: si consumimos una cantidad mayor podemos sufrir fatiga durante el ejercicio o un bloqueo en la quema de grasa.

4. Vitamina B5

El ácido pantoténico, que en griego significa «en todas partes», es un nutriente esencial en nuestro cuerpo ya que facilita el funcionamiento del cuerpo y es ideal para la recuperación después de un día intenso de ejercicio.

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Aunque la vitamina B5 está presente en muchos alimentos, es más abundante en los granos, la levadura de cerveza, las verduras, los huevos, la jalea real y la carne. En los adultos, la dosis diaria apropiada es de 5 miligramos.

5. Vitamina B6

La piridoxina es soluble en agua, por lo que se excreta en la orina, y debemos reponerla todos los días a través de la carne que comemos, los huevos, el germen de trigo, las verduras, el pescado y los granos enteros.

Es una de las vitaminas más populares entre los atletas porque aumenta el rendimiento muscular y proporciona energía durante el entrenamiento. En el caso de seguir una dieta rica en proteínas, es esencial aumentar la dosis de vitamina B6.

6. Vitamina B12

También se llama cobalamina y ayuda en el funcionamiento del cerebro, el metabolismo de proteínas y células y la formación de sangre.

Las principales fuentes de vitamina B12 son casi todos los alimentos de origen animal: productos lácteos, mariscos, huevos y carne. También se encuentra en pequeñas dosis de té de kombucha fermentado, muy popular en Asia.

Tipos de vitaminas y sus funciones Las vitaminas son nutrientes esenciales que hacen que nuestro cuerpo funcione correctamente. Hay diferentes tipos de vitaminas, compruébelos a continuación. Leer más

528 comentarios en “Vitaminas del grupo B y relaciones con el deporte”

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