This series of articles concentrates on Taekwondo, but is applicable to any martial art...

Vitamins

Vitamins are specific chemical structures synthesized in living organisms (fauna & flora) which are required in small amounts for growth, health and physical well-being. Many vitamins form the essential parts of enzyme systems that are involved in energy production and exercise performance. Some vitamins are involved in the immune system, the hormonal system and the nervous system as well as other metabolic processes. Vitamins need to be included in our diet as our bodies are unable to make most of them.

Minerals

Minerals are inorganic elements. The body is made up of many minerals and also uses many minerals for different processes in the body. Some minerals form part of the structure of the body, like calcium and phosphorus that is a main ingredient in bones and teeth. Other minerals function in controlling fluid balance in tissues, muscle contraction, nerve function, enzyme secretion and the formation of blood cells. The body cannot synthesize minerals; therefore it should be included in the diet.

The diet

Getting enough?

Vitamin losses occur during food processing, preparation and cooking. The long periods between harvesting and it ending up on your plate may also be a cause for vitamin loss. Intensive farming practices that deplete the soil of different minerals are also a concern. Sportspeople tend to eat more food than sedentary people and should therefore theoretically be getting in more vitamins and minerals.

If you make good dietary choices, you may be getting a fair percentage of your vitamin and mineral need. Unfortunately very few people take the time to learn the basics of good nutrition and lack the knowledge to make good dietary choices that will supply them with the needed nutrition. (See the appendix for dietary sources of vitamins and minerals.) Eating a balanced diet may not always be easy in practice, particularly if you are unable to purchase and prepare your own meals. So you may be deficient in some vitamins and minerals. As a sportsperson you may also have a higher requirement for vitamins and minerals, especially those involved in energy metabolism, tissue growth and repair, red blood cell manufacture and protection against free radicals, which is a natural by-product of training.

Getting too much?

The cliché “too much of a good thing is bad” proves to be true. Many sportspeople think that since vitamins and minerals in small quantities are good, then extra vitamins and minerals will be better and boost their performance. This, however, is a fallacy. Large supplemental doses of specific vitamins and minerals may interfere with the absorption of other nutrients. And some may even be toxic at high doses. (See the appendix for possible dangers of high doses of vitamins and minerals.)

The safest way of ensuring that you are getting enough (not too little and not to much) is to keep with a balanced diet, and maybe supplementing with a multivitamin tablet that supplies the recommended daily allowances for several vitamins and minerals.

Possible exercise requirements

Regular intensive training may increase your requirements for certain vitamins and minerals, specifically those involved in energy metabolism, tissue growth and repair, red blood cell manufacture and protection against free radicals.

Vitamin E

This vitamin is a powerful antioxidant which prevents the oxidation of fatty acids in cell membranes and protects the cell from damage.

Vitamin C

Vitamin C has many exercise-related functions. It is needed for the formation of connective tissue and certain hormones (including adrenaline), which are produced during exercise. Vitamin C is also involved in red blood cell formation. Like vitamin E, it is a powerful antioxidant and protects against some exercise-related cell damage. If you are involved in prolonged high-intensity training then vitamin C supplementation may be useful, as it will assist the immune system that may be under stress due to hard training.

The B vitamins: Thiamin (B1), Riboflavin (B2) and Niacin (B3)

These vitamins are involved in releasing energy from food. Since requirements for these are based on the amount of carbohydrate and calories consumed, athletes do need more than sedentary people. A multivitamin that contains at least 100% of the RDA of the B vitamins is suggested.

Vitamin B6

This vitamin is involved in protein and amino acid metabolism, and is required for the formation of red blood cells and new proteins. Vitamin B6 is therefore important for athletes.

Pantothenic acid (Vitamin B5)

Vitamin B5 is needed for making glucose and fatty acids from other metabolites in the body. It is also required in the formation of steroid hormones and some brain chemicals. Vitamin B5 is an important vitamin for athletic performance.

Folic acid and Vitamin B12

These B-vitamins are involved in red blood cell production in the bone marrow. They are also required for cell division, and protein and DNA manufacture. Getting folic acid and vitamin B12 through a supplement may be beneficial, especially for vegan athletes.

Beta-carotene

Beta-carotene, one of various carotenoid pigments, which give fruit and vegetables their yellow, orange and red colours, act as a antioxidant and protects the cell from free radical damage. Beta-carotene also enhances the antioxidant abilities of vitamin E. Beta-carotene works best in collaboration with other carotenoids, so obtaining it from natural foods are the most effective.

Calcium

This mineral is important in bone formation, muscle growth, muscle contraction and nerve transmission. Weight-bearing exercise, such as running, Taekwondo jumping techniques and weight-training, increases bone mass and calcium absorption so it is important go get enough in your diet.

Iron

Iron is very important as it functions in the formation of haemoglobin which transports oxygen in the blood, and myoglobin which transports oxygen in the muscle cells. Various enzymes involved in energy metabolism in the muscles require iron. Iron losses may occur during exercises that involves pounding of the feet, such as running and jumping (as in the case of Taekwondo). Athletes have higher requirements of iron compared to sedentary people. Female athletes, women who had been pregnant in the last year and athletes who avoid red meat, should consider iron supplementation. Vitamin C rich foods enhance iron absorption.

Vitamin & Minerals – Conclusion

Although nutritional companies would like to convince you otherwise, vitamin and mineral supplements does not cause significant improvement in athletic performance. (See appendix for claims and evidence.) However, a body with low stores of required vitamins and minerals will be performing below personal ability. In summary, low body stores or deficient intakes can adversely affect your performance, but vitamin and mineral supplements taken in excess of your requirements will not necessarily produce further improvement in performance. And in fact, excess amounts of vitamins and minerals may even prove to be harmful, causing adverse side-effects and imbalances.

Antioxidants

Antioxidants are enzymes and nutrients that neutralize free-radicals. Free-radicals are atoms or molecules with an unpaired electron and are natural by-products in our bodies. However, in large numbers (due to exposure to cigarette smoke, pollution, exhaust fumes, UV light and stress – including over-training), free radicals causes great damage in the body. Among other things, free-radical damage is associated with muscle soreness after exercise, and damage of cell membranes such as red blood cell membranes and DNA damage.

High-intensity exercise such as the plyometrics exercises found in Taekwondo causes minor tears and injury to the muscles that result in the production of free radicals. An increase in antioxidants is therefore essential for Taekwondo athletes.

Sources of antioxidants

Natural food is the best source of antioxidants. Especially phytochemicals found in plant foods are great antioxidants. Phytochemicals are the chemicals that give plant foods their distinctive tastes and aromas and cannot be obtained from supplements. Try to get as wide a variety of phytochemicals from food as possible, as each appears to protect against different types cancers and degenerative diseases. To increase your daily intake of antioxidants eat at least five portions of fresh fruit and vegetables a day. Also include nuts and seeds in your diet.