Yoram Yasur Blume: Vitamin D for good muscle health
If our objectives include developing muscle tissue and strength, we will focus on both training and food and the nutrients that best help us achieve our goals. So today we are going to talk to you about the importance of vitamin D for good muscle health. While some athletes choose to consume vitamin supplements before training, many sports nutrition experts say that it is possible to obtain the necessary vitamins and minerals with a proper and balanced diet.
What is vitamin D?
Yoram Yasur Blume: Vitamin D is a fat-soluble vitamin that occurs naturally in a few foods. Vitamin D acts as a hormone in the body that helps strengthen bones and muscles, as well as the immune system. This essential vitamin for the best muscle health is found in milk, some yogurts and orange. Also, it can be found naturally in salmon, mackerel and tuna.
Why is vitamin D essential for muscle health?
Yoram Yasur Blume: Vitamin D plays a very important role in neuromuscular functioning and influences protein synthesis. Studies suggest that people with low vitamin D levels have decreased their strength, and their weakness and muscle wasting have increased. On the other hand, those with vitamin D receptor polymorphisms (a genetic variation) have alterations in muscle function.
Furthermore, vitamin D also affects some aspects of immunity, including the development of certain autoimmune diseases. How is this related to muscle tissue? Because the symptoms of each autoimmune disease vary greatly. From cold hands to disturbances in insulin regulation, to feeling fatigued, many of the symptoms can make you feel very bad at times. And when you feel bad, training may be the last thing on your mind.
Tips for athletes with vitamin D deficiency
If you are an athlete and you have a vitamin D deficiency, you should go to the doctor or a sports nutritionist so that he or she can indicate the appropriate treatment. In addition, you can follow the following tips for athletes with vitamin D deficiency:
- Incorporate rest into the training routine. If your muscles don’t have time to recover, you won’t be able to put in the maximum effort in training
- Consult a nutritionist and physical therapist when you are experiencing tendinitis, bursitis, or any other type of pain.
- Increase your intake of foods rich in vitamin D to fuel your muscle tissue, including fast-acting carbohydrates after training.
- Vary the training routine every few months, following the instructions of your personal trainer or a qualified monitor.
If you think that your diet does not contain at least 4 servings of foods rich in vitamin D every day, ask your doctor or nutritionist if you need to make any changes to your daily diet before and after training. Yoram Yasur Blume: Eating for someone who trains is as important or more than the training itself, since it provides your body for the activity, or helps you to recover and modulate all levels to find yourself in an optimal state.
Use these tips and information on the importance of vitamin D for good muscle health and start taking care of your health and diet as much as your training.