Vitamines et amélioration des performances-1
Cynthia Bremer 4 min read

Vitamins and performance enhancement in cycling

Take vitamins to prepare for the season

The months have flown by, the rich holiday meals are a distant memory, and the cycling season will soon begin, weather permitting! It's time for resolutions; you're determined to smash your personal bests or train to be in peak condition for your competitions! Besides following a training plan, what else can you do? Eat well, stay hydrated, sleep well… and take vitamin and mineral supplements? The first three points are obviously essential, regardless of your fitness level, for maintaining a healthy lifestyle.

Vitamins?

Vitamins are micronutrients. The body doesn't produce them, so we must obtain them through our diet. As the name "micronutrient" suggests, the body doesn't need large quantities of them; however, they are essential for the proper functioning of our organism. It's important to know that there are two main groups of vitamins:

  1. Fat-soluble vitamins , those that mix with fatty tissues, include A, D, E, and K. They are toxic in high doses and are found in dietary fats (oils, oily fish such as salmon or cod, egg yolks, offal, liver, etc.). It is difficult to be deficient in this type of vitamin.
  2. Water-soluble vitamins are those that mix well in water: C and B (B1, B2, B3, B5, B6, B8, B9, and B12). They dissolve easily in the body's fluids, since our bodies are primarily composed of water (50 to 80% of total mass, depending on age, sex, and body size). They are eliminated by the kidneys and are not toxic, but they are not stored in the body (with the exception of vitamin B12, which is stored in the liver for many years). B vitamins are found in fruits, vegetables, and animal products.

Therefore, you will understand that if you have a varied diet, in quantities corresponding to your physical activities, you will not be deficient in any vitamins.

Which vitamins should we take?

In Quebec, the most common vitamin deficiencies observed are in vitamin D, because it requires exposing the hands, arms, and face for 10 to 15 minutes a week, between 11 a.m. and 2 p.m., without sunscreen, from April to October, for a healthy adult. The other deficiency is in vitamin B12, which is thought to be due to an intestinal absorption problem that can vary with age, the use of antacids, and genetics, assuming that daily intake is met. Many people like to take vitamin C in winter, as it is believed to help their immune system stay strong against nasty seasonal viruses. While an intake of 500 mg to 1000 mg per day for a healthy adult doesn't guarantee a full recovery, it certainly can't hurt! There's no need to take more; your body will eliminate the excess in your urine! People who take vitamin B supplements often say they feel less stressed and more energetic. Indeed, it's well-known that B vitamins can give us an energy boost. Their use is widespread.

Who are they intended for?

That said, there are a number of people who could benefit from supplementation because they are at risk of deficiency, even with a varied and balanced diet. This includes those with intestinal absorption problems (e.g., people with uncontrolled Crohn's disease, intestinal malabsorption syndrome, celiac disease). It also includes people following a vegan or vegetarian diet, for whom a medical evaluation and follow-up with a nutritionist would be ideal to ensure appropriate supplementation and avoid unnecessary spending on products that offer no added value compared to a healthy diet. Some medications can limit the absorption of vitamins and minerals, women with heavy menstrual bleeding may be iron deficient, and finally, certain sports are known to contribute to gastric problems, such as running and cycling.

In retrospect

It's generally agreed that no amount of vitamins will dramatically improve your athletic performance. You might feel better, but your diet and consistent training will be the key to success. If you have any doubts that your health requires professional advice, it's better to consult a doctor than to take supplements blindly. This won't necessarily help and could even delay addressing an underlying health issue. Finally, for those who compete, remember that you are responsible for what you consume. Some supplements are not subject to quality control (depending on their origin!) and could put you under scrutiny from anti-doping authorities! Opt for products displaying an NPN (Natural Product Number, which guarantees quality and quantity control of the ingredients).

As our dear Pierre-Yves McSween would say, "Do you really need it?" This applies perfectly to the use of vitamin supplements!

Have a good season!

References

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