Vitamins

Fat-Soluble Vitamins:

Vitamin A (Retinol) – The Eye Vitamin:

Vitamin A is of essential importance for growth, for the immune system and the development of a great variety of cells and tissues. Vitamin A plays an important role in the visual process, in bone metabolism and in the construction of mucous membranes.

In addition to their function as provitamin A, carotenoids such as ß-carotene also possess antioxidative properties and are therefore effective in the prevention of numerous illnesses.

Liver and vegetables with a high level of ß-carotene such as carrots, spinach, green cabbage as well as milk and dairy products are particularly rich in vitamin A.

In a mixed diet, one can presume that some 25% of the vitamin A supply occurs via provitamin A. If animal products, particularly liver, are not eaten, then one must pay special attention that the supply of ß-carotene is provided for through vegetables (German Nutrition Society, Reference Values for Nutritional Supply, 2000).

Vitamin D – The Sun Vitamin:

By definition, vitamin D is only a vitamin to a certain degree, since it can be formed in the skin through the sun’s radiation.

Vitamin D is important for the formation of hormones that improve calcium absorption, thus supporting the skeletal system. In addition, vitamin D influences the formation of new skin cells and is important for the activity of immune cells.

Only a few foodstuffs contain significant quantities of vitamin D, particularly including cod liver oil, fatty fish (herring and mackerel, for instance), liver, margarine and egg yolk (German Nutrition Society, Reference Values for Nutritional Supply, 2000).

Athletes who are seldom in the sunlight and additionally consume little fish, milk, dairy products and eggs can suffer an insufficient supply of vitamin D.

Vitamin E - The Cell Protector Vitamin:

Vitamin E works as one of the most protective systems against the oxidation of fats affiliated with oxygen radicals. It hinders the oxidation of bad LDL (“bad” cholesterol) in the blood and therefore reduces the risk of vasoconstriction.

Since fats however do not appear only in the blood, but in all cellular membranes in the body, vitamin E is also integrated for their protection, particularly where large amounts of oxygen are consumed. Since more oxygen is also transferred in sports due to increased breathing, the formation of oxygen radicals is equally increased. The physical strain increases this stress for the body once again. Therefore the vitamin supply should be increased in order to continue maintaining the body’s protective mechanisms.

Good providers of highly effective vitamin E are wheat germ oil, sunflower oil, corn oil and rapeseed oil. Wheat germ and hazelnuts also contain notable quantities. In animal-based foodstuffs, the vitamin E content is relatively low and depends on the nutrition of the animals.

Vitamin K – The Blood and Bone Vitamin:

Vitamin K plays an important role in bone metabolism and blood coagulation. It is richly present in green vegetables, eggs, milk and dairy products. The effect of daylight rapidly destroys the vitamin.

The incidence of vitamin K deficiency is practically non-existent in healthy adults, making a supplement unnecessary.

Water-Soluble Vitamins:

Vitamin B1 (Thiamin) - The Vitality and Memory Vitamin:

Vitamin B1 is important for the smooth transaction of energy generation in the body. A deficiency of vitamin B1 can be the particular cause of disruptions in the metabolism of carbohydrates, which can result in weaknesses in concentration and muscle strength. Since increased physical performance increases not only the need for energy, but also the need for vitamin B1, many Champ products contain additional B vitamins, including vitamin B1.

This vitamin is largely present in the skin of grain kernels, therefore in whole wheat products. Vitamin B1 is also contained in muscular meat and innards, but their preparation leads to losses since the vitamin is sensitive to heat and oxygen.

Vitamin B2 (Riboflavin) - The Energy Vitamin:

Similar to vitamin B1, vitamin B2 is also important for the provision of energy from carbohydrates and fats. Physical activity increases the need for vitamin B2. A deficiency of this vitamin has been associated with decreased performance capabilities. Riboflavin is also effective as a cell protector against free radicals and is a participant in the production of red blood cells, which supply all of the body’s cells with oxygen.

Vitamins B1 and B2 are seen as the two most important vitamins for supporting performance capability. Important sources of vitamin B2 are milk and dairy products, muscular meat, fish and eggs.

Vitamin B6 (Pyridoxine) – The Protein Manager:

Vitamin B6 is important for the integration of amino acids in the body’s own proteins. Along with this function, it additionally plays an important role in the metabolism of carbohydrates and fats. Vitamin B6 requirements depend upon the absorption of protein. The requirement rises with a protein-rich diet and with the exercise of power and endurance sports.

Good sources are poultry and pork, fish, potatoes, bananas and vegetables such as cabbage, green beans, lentils and field salad.

Vitamin B12 (Cyanocobalamin) – The Nerve Vitamin:

Vitamin B12 is important for the formation of red blood cells, for cell division and for the function of the nervous system. In these capacities, it works together closely with folic acid. Significant quantities of vitamin B12 are available only in animal-based foodstuffs. The highest contents are found in liver, kidneys and some fish types such as herring or trout.

A deficiency is only found in persons whose diet is strictly vegetarian with no dairy products and eggs over a longer period of time.

Niacin - The Metabolism Vitamin:

Niacin is equally involved in the construction and breakdown of carbohydrates, fatty acids and amino acids. Niacin is relatively stable when heated, cooked or stored for longer periods. Losses due to preparation are generally less than 10%.

Niacin is found above all in protein-rich foodstuffs such as lean meat, innards, fish, poultry, whole wheat products and vegetables.

Biotin – The Beauty Vitamin:

Biotin promotes the healthy growth of the skin, hair and nails and it plays an important role in the metabolism of amino acids as well as in the synthesis of glucose and free fatty acids. Due to its significance in the formation of carbohydrates from protein, biotin can be important for the endurance capability.

Good sources are liver, soybeans, egg yolk, nuts, oats, spinach and lentils.

Folic Acid – The Cellular Structure Vitamin:

The body needs folic acid in every type of cell division and in the formation of red blood cells. A deficiency in folic acid leads to anaemia which naturally has a negative effect on endurance capability.

Folic acid is present in plant-based foodstuffs such as dark green leafy vegetables (spinach, lettuce), cabbage and whole wheat products. Soft cheese, meat and eggs also have higher levels of folic acid. The vitamin is sensitive to light and is not heat-stable, resulting in a loss of up to 70% due to preparation.

Pantothenic Acid – The Wound Healer:

Pantothenic acid participates in the build-up and breakdown of fatty acids, the healing of wounds and the synthesis of acetylcholine, the transfer agent for muscle contraction. Studies have shown a reduction of oxygen requirements or lactate formation with supplementary pantothenic acid.

The vitamin is found in a variety of plant-based and animal-based foodstuffs such as meat, fish, whole wheat products and vegetables.

Vitamin C – The All-Rounder:

Vitamin C’s numerous benefits include an antioxidative effect, cell protection, the formation of collagen structures and subsequently the associated support of connective tissue as well as muscle and tendon structures. Physical activity increases the need for vitamin C, as do mental stress in competitive sports and on the job.

The best vitamin C sources are fruits and vegetables, potatoes, cabbage species, spinach and tomatoes.