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Pain and Muscle | July 23, 2019

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Vitamins, minerals and fibers

Vitamins, minerals and fibers

Vitamins and Minerals

Vitamins, minerals and trace elements are micro-nutrients found in fruits and vegetables, and essential for the proper functioning of the human body. They are consumed more when practicing bodybuilding. The fibers on the other hand improve the assimilation of these nutrients.

Vitamins, minerals and oligo-elements are micro-nutrients essential for the proper functioning of the body. They participate in many chemical reactions, including the neutralization of free radicals (for the famous anti-oxidant vitamins).

These micro-nutrients are substances with no energy value. The body can not synthesize them, which means that they must be provided by food..

There are 13 vitamins, which are divided into two groups:
- Water-soluble vitamins: soluble in water, they are not stored in the body;
- The fat-soluble vitamins that are fat soluble, they are stored for some days.

Vitamins are mainly of plant origin and are preferably in fruits and vegetables. They usually have little or no resistance to cooking, oxidation or light. Minerals (magnesium) and trace elements (zinc, selenium) are present in greater amounts in fruits and vegetables, hence the importance of a diet rich in fruits and vegetables.

On the other side, if there is an intensive sporting activity, do not forget that there is almost no chance that you will have enough vitamins and minerals through just fruits and vegetables.
Because unless you eat huge quantities, eating only organic products and paying special attention to the conservation and cooking, the food we usually eat lose a large part of their micronutrients.

We call hypovitaminosis the vitamin deficiencies. They have serious consequences on metabolism: general fatigue, lassitude, poor recovery and diseases of all kinds. The practice of weight consumes a large amount of vitamins / minerals. We must therefore pay particular attention to the intake of these nutrients, which play an important role in muscle mass, the PTO(power take-off) and nerve recovery after strength training.

The fibers

The fibers are elements not digested by the body. They are found mainly in fruits and vegetables. They participate in the regulation of digestion and intestinal transit. By slowing digestion, improve nutrient absorption and prolong satiety.

It also contributes to the proper functioning of the entire digestive system and immunity.