Nutrition, vitamins, and minerals are a hot topic in weight training performance. So, should you consider taking a supplement?
Ensuring your body is ready for action can make all the difference, let's have a look into the role micronutrients play in weight training.
Micronutrients vs Macronutrients
Vitamins and minerals are essential for weight training and overall fitness because they play a crucial role in maintaining proper bodily functions and optimizing athletic performance. Weight training is a physically demanding activity that puts stress on muscles and the entire body. Intense exertion can also lead to increased sweating and loss of fluids and electrolytes. Proper nutrition, including adequate intake of vitamins and minerals, is necessary to optimize performance, support recovery, and maintain overall health.
Here are some reasons why vitamins and minerals are important in weight training:
Energy Production: B vitamins (such as B1, B2, B3, B5, B6, B7, B9, and B12) are vital for converting food into energy through various metabolic pathways. During weight training, your body requires sufficient energy to perform exercises, and to recover and repair muscles, and these vitamins help facilitate that energy production.
Muscle Function: Several minerals, including calcium, magnesium, potassium, and sodium, are essential for proper muscle function, nerve transmission, and muscle contraction. These minerals are crucial for maintaining strength and preventing muscle cramps during weight training.
Protein Synthesis: Vitamins and minerals are involved in protein synthesis, which is critical for repairing and rebuilding muscles after intense weight training sessions. For example, vitamin C is essential for collagen synthesis, which helps in muscle tissue repair.
Maintaining pH Balance: Mineral electrolytes help regulate the body's pH balance, which is crucial for normal cellular function. During intense exercise, the body can become more acidic due to the accumulation of metabolic byproducts. Electrolytes aid in maintaining the appropriate pH level, which is essential for optimal performance and recovery.
Immune Function: Adequate intake of vitamins A, C, D, and E, as well as minerals like zinc and selenium, support the immune system. Intense physical activity can temporarily weaken the immune system, making it important to maintain proper nutrition to support immune function.
Antioxidant Defence: Vitamins C and E, along with minerals like selenium and zinc, act as antioxidants, neutralizing free radicals generated during exercise. This helps reduce oxidative stress and may aid in post-workout recovery.
Bone Health: Vitamins D and K, as well as minerals like calcium and magnesium, are essential for maintaining healthy bones. Weight training places stress on bones, and proper nutrition can support bone strength and reduce the risk of injuries.
Oxygen Transport: Iron is a crucial mineral for transporting oxygen in the blood. Sufficient iron levels are necessary to deliver oxygen to muscles during weight training, helping to improve endurance and performance.
Hormone Regulation: Some vitamins and minerals are involved in hormone synthesis and regulation. For example, vitamin D is crucial for testosterone production, which is important for muscle growth and recovery.
The ideal supplement for weight training
Incorporating a balanced and varied diet that includes a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure an adequate intake of vitamins and minerals for weight trainers. Dietary supplements can provide the assurance that you are obtaining these essential nutrients in the required amounts. Remember, a well-rounded diet and proper hydration are key to supporting your weight training efforts and overall health.
Replenish lost electrolytes
Wassen mineral sachets replace electrolytes lost in sweat, maintaining the balance of fluid in your body and helping your body to work as it should. It gets to work fast, faster hydration = faster recovery
Support muscle function
Wassen mineral sachets are high in magnesium, contributing to normal muscle function, helping you perform in the gym, and recover optimally at home.
Extra support from botanicals
Kickstart your workout performance right from the start with a boost of micronutrients! Contains Magnesium for electrolyte balance, and Zinc and Chromium for energy-yielding metabolism.
Our range of drinkable supplements provides these micronutrients to support your nutritional intake on the bike, throughout the day and when your body relaxes and repairs at night.
HYDRATE + REPLENISH
Kickstart your performance and hit the weights with a boost of micronutrients! Contains Magnesium for electrolyte balance, and Zinc and Chromium for energy-yielding metabolism.
ENERGY + COGNITION
Replace electrolytes lost in sweat when you train, and help maintain focus with Zinc and Iodine for cognitive function and Magnesium and Vitamin C to support energy release.
RELAX + UNWIND
Before bed to help you unwind, relax, and recover throughout the night – contains Magnesium for protein synthesis, and Calcium for bone health, as well as cell division and specialisation.
Micronutrient deep dive
An in-depth look into some of the key nutrients in our drinkables range
Maintaining good bone health is important for all athletes as it can reduce to likelihood of stress fractures. Calcium also supports weightlifting performance due to its involvement in muscle function and neurotransmission.
It’s involved in macronutrient metabolism, transforming nutrients into substances that the body can use to grow and repair, as well as protein synthesis facilitating muscle repair. It also contributes to normal serum testosterone levels in the blood. Testosterone is known for its contribution to muscle health and endurance.
Supports processes that contribute to weightlifting performance. It’s involved in normal energy-yielding metabolism, as well as normal electrolyte balance, which keeps the body’s fluid levels in balance, as well as supporting cellular and muscular functions. Magnesium supports weightlifting performance by contributing to muscle function and the functioning of the nervous system. It is also involved in protein synthesis, supporting muscle repair, and is involved in the maintenance of normal bones.
MANGANESE AND COPPER
Help to maintain connective tissue health. Connective tissue is the tissue that supports and gives structure to the body, including attaching bones to muscles for movement, as well as being found in the joints. Ligaments, tendons, and cartilage are connective tissues found in the musculoskeletal system. Manganese is involved in the formation of connective tissue, and copper helps with its day-to-day maintenance.
A group of vitamins involved in a range of different processes in the body but are mostly recognised for their role in energy release. Vitamin B5 is involved in normal mental performance and contributes to normal energy-yielding metabolism.
It’s an important vitamin and everyone, athlete, or non-athlete, should pay attention to it, especially throughout the winter months. Vitamin D is important for the absorption of calcium and the control of blood calcium levels, linking it to bone health and maintenance. It is also involved in the maintenance of muscle function. Vitamin D is also needed by the immune system, contributing to year-round health. Keeping illness free helps to keep training on track throughout the year and keeps sickness-related off days to a minimum.