CAldo, sweat, loss of mineral salts. Training when temperatures begin to get up can be very complex and supplements and vitamins can become precious allies to keep the liquid level highwhich inevitably lowers with sweat. Which one to choose?
Supplements for those who practice sports in summer: because they are useful
In particular situations, as in the summer when you train, Supplements and vitamins can become ideal allies: «In these particular conditions, The integration can prove to be very useful to support the normal physiological functions of the body and to make up for a strong lack of liquids and mineral salts, avoiding symptoms such as muscle cramps, abnormal fatigue or hypotension linked to dehydration »explains the Dr. Vittoria Pagani, nutritionist specialized in sports nutrition, and also available on MioDotore.
As the expert explains, The use of supplements and vitamins must obviously be flanked by a balanced diet Complete with everything: from micronutrients, carbohydrates, proteins and fats, to micro nutrients present in fruit and vegetables that provide us with everything we need to keep our body healthy and healthy. Having said that, however, it is true that Training in the summer can cause an increase in the loss of liquids and mineral salts and an excessive effortfor this reason, to compensate for these losses, supplements can be used.
Electrolysis supplements, those to be chosen in these cases
What are the most suitable supplements so in these cases? “First of all those of electrolytes who support sports performance so as to prevent muscle cramps and maintain a correct hydro-saline balance” explains the expert “for example, the sodium is fundamental Which helps to maintain a correct electrolytic balance, transmit nerve impulses, regulate blood pressure, the volume of body fluids and the functioning of the muscles. A prolonged deficiency could lead to headache, nausea, general weakness, muscle cramps and confusion. Not Potassium is also underestimated which contributes to the normal function of the muscles and the nervous system, participates in the activation of enzymes, regulates the heart rhythm and helps to keep the pH in the blood and blood pressure in balance. A deficiency can cause cramps, tiredness, muscle weakness and cardiac arrhythmias».
Two other important supplements in these cases are magnesium and carbohydrates: the first is responsible for the production of energy e contributes to the transmission of muscle and nervous impulsesto the synthesis of proteins and the establishment of the skeletons. The latter, on the other hand, are glucose and fructose supplements which keep the energy level constant during training and are mainly found in energy bars and sugary drinks. “Essential amino acids are also very useful to support performance (EAA), defined as “essential” because our body is unable to synthesize them independently but must be taken through the diet or through supplements. The eaa, If you sip during training or after the workout they stimulate protein synthesisprevent muscle catabolism and improve recovery ».
When to take them
However fundamental, a balanced diet is not enough if the training is intense. If it is very frequent, 5-6 times a week, and moreover, from 60 to 90 minutes to training, it may be necessary to integrate with vitamins and supplements in general.
«Not only sports, however, another situation in which It could prove to be necessary, integration is in the case of very low -calorie and restrictive dietsvery popular during the summer but anyway strongly not recommended by specialists. In most of these, the calorie intake is not enough to cover individual energy needs, especially by practicing sporting activities, risking deficiency phenomena such as cramps, excessive fatigue, dehydration, general weakness, difficulty in recovering and decreasing performance. In the absence of these conditions, supplements are not necessaryespecially if you are sedentary subjects who practice physical activity sometimes a week and low intensity, if you do not follow a very restrictive diet and if you don’t sweat much “.
When their hiring can be excessive? “For example, In the cases of supplements taken “by hearsay” and with DIY methods. In these cases, a heart, intestinal, renal and liver level can occur. Some nutrients if taken in excess are eliminated directly others, such as liposoluble vitamins (A, D, and, k), can accumulate and create toxicity or, as in the case of sodium or potassium, can bring high blood pressure (hypertension), arrhythmias and other cardiovascular risks. The risks vary according to what is present in excess: an excess of sodium can lead to hypertension, kidney damage and cardiovascular diseases, an excess of potassium can lead to nausea, muscle cramps, arrhythmias and renal fatigue, an excess of magnesium can lead to cardiovascular disorders and diarrhea “explains the doctor.
Natural alternatives to supplements
If you follow a balanced diet, this already provides the right intake of mineral salts and vitamins, as the expert explains. The use of sports supplements in fact apply to particular conditions, such as when they practice sports and temperatures are high. Otherwise the sodium “is naturally present in the common kitchen salt which, added to water and sugar, can represent a perfect hypotonic drink to be sipped during training, balancing the pressure”.
«Potassium instead is found in bananas, kiwis and melon Which, consumed an hour and a half before training, can help to have a correct intake of this mineral. And it is also present in dry fruit, in particular in almonds, in dark chocolate and in the avocado. Magnesium, on the other hand, is naturally present in foods such as pumpkin seeds, flax seeds and chiain dried fruit and legumes. Therefore, following a diet that includes these foods leads to not having magnesium deficiencies ».
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