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The Role of B-Vitamins in Peak Athletic Performance

Our bodies need a certain amount of vitamins to function optimally, but a study published in the International Journal of Sport Nutrition and Exercise Metabolism reported that athletes in particular need higher levels of B-vitamins (thiamin, riboflavin, vitamin B-6, B-12 and folate). B-vitamins are necessary for cell repair and production; they also convert protein and carbohydrates into energy.

Researchers from Oregon State University, who conducted the study, found that athletes lacking in B-vitamins showed noticeably reduced performance in high-intensity exercise. Their bodies also showed an increased inability to repair damaged muscles or to build muscle mass than athletes whose diets were rich in B-vitamins.

In addition, B-vitamins are critical for energy production, red blood cell production, and immune function. High intensity exercise rapidly depletes vital nutrients through sweat and urine output; exposure to both physical and mental stress also saps the available supply of B-vitamins. So in most cases, athletes in training require at least twice the recommended daily amount of B-vitamins to stay in peak condition.

Physical symptoms of B-Vitamin deficiency include cracks in the corner of the mouth, sore mouth and/or tongue, vertical lip lines, increased light or noise sensitivity, irritability, sleep problems, and/or skin problems.

B-Vitamin rich foods include whole grains, liver, poultry, fish, lean meats, pork, green leafy vegetables, eggs, wheat germ and orange juice. A balanced diet is the best approach to ensure the necessary level of B-Vitamins for the energy, metabolism and muscle function requirements of any serious athlete.