Vitamins for athletes: everything you need to know about the superheroes of your performance
Vitamins: a sportsman's best friend! But how do they work? Here's a little teaser: if you want to give your best on the pitch, on the track or in the gym, it's time to shed some light on vitamins, your powerful allies for boosting your energy, optimising your recovery and keeping you in peak condition whatever the season.
In this 100% Baouw article, we explain everything: which vitamins will help you reach the next level, how they work behind the scenes to support your body, and how to easily incorporate them into your diet. Let's get started!
Focus on vitamins themselves: why are they referred to as ‘essential substances’?
Vitamins are organic substances that your body simply cannot do without. Unlike macronutrients (such as proteins, carbohydrates and lipids), which provide you with energy, vitamins do not directly produce energy.
So what exactly is their job? Quite simply, they enable a multitude of biological processes to function properly, whether it's enzyme production, cell growth, antioxidant defence, etc. In other words, if you neglect your intake, problems can quickly arise: constant fatigue, decreased performance and slow recovery. It's best to avoid that!
The different roles of vitamins for the body and athletic performance
Due to their role, certain vitamins are particularly important for athletes:
- Energy conversion: it is mainly B vitamins, vitamins B1, B2, B3, B5, B6 and B8, that convert your carbohydrates into fuel for your muscles. And to perform well, there's no mystery about it, you need a continuous supply of energy.
- Tissue renewal and red blood cell production: also in the B vitamin group, B9 and B12 contribute to the regeneration of your muscle tissue, as well as the synthesis of red blood cells and proteins. And healthy red blood cells mean better oxygenation of the blood... and more effective workouts!
- Immune protection: they strengthen your defences and help protect you on a daily basis from minor health issues that can interfere with your training sessions.
- Antioxidant function: this time, vitamins A, C and E come to your rescue by neutralising the free radicals generated by intense exercise. And you know that at Baouw, we firmly believe in the combination of "antioxidants and sport".
These essential micronutrients are therefore valuable allies if you are seeking to make progress while maintaining your health.
The specific vitamin requirements of athletes
Given the many benefits of vitamins, you may think that everyone, without exception, needs them. That's true, but it's worth noting that vitamin supplements are particularly recommended for people who engage in intense physical activity, as these micronutrients optimise your energy reserve. At the same time, exercise increases energy expenditure, increases oxidative stress and puts a strain on your muscular system. If you let your reserves dwindle, you risk chronic fatigue, repeated injuries... and a drop in performance.
What about injury prevention?
As an athlete, you know that taking care of your bones is also a priority. And when it comes to that, vitamin D is what you can count on! It promotes calcium absorption and thus contributes to skeletal strength. In other words, you are less likely to fracture your wrist after a bad fall if your vitamin intake is optimal.
Focus on the vitamins essential for your sporting activities
Vitamin A
Its effects on your health as an athlete are varied, as it helps improve your visual acuity: very useful for sports that require precision! It also promotes muscle and tendon tissue renewal and strengthens immunity.
The main sources of vitamin A are as follows:
- cod liver,
- herring
- egg yolk,
- offal
- dairy products,
- carrots
B vitamins
B1, also known as thiamine, converts your carbohydrates into energy and supports your muscles.
You can find it in whole grains, legumes, pork and offal, among other foods. These varied sources give you the freedom to diversify your diet... and that's a good thing!
Vitamin B2 (riboflavin) helps you absorb energy. It is also highly effective after exercise, as it aids muscle recovery. And as an added bonus, it promotes healthy skin and hair!
Among the foods richest in riboflavin are oilseeds, green vegetables, eggs and soft cheeses...
Now it's time to shine the spotlight on B3, or niacin! On the agenda: improved nutrient absorption, energy conversion and DNA repair. Everything we could ask for as fitness enthusiasts!
Its main sources? White and red meat, but also fish, pulses and dark chocolate.
Now let's focus on pantothenic acid... also known as B5! It stimulates cell renewal, healing and neurotransmitter synthesis (which directly affects your memory and concentration).
To ensure you get enough vitamins, you will need to include meat, fish, eggs and dairy products in your diet... Always good quality, of course!
In addition, vitamin B6 (pyridoxine) is also an ally for athletes thanks to its active contribution to protein synthesis, mood regulation and muscle recovery. Basically, for a healthy mind in a healthy body, go for exercise AND B6!
To do this, prepare meals based on oily fish, offal, broccoli and pulses... Do you also think there's a lack of fruit? Don't worry, bananas will be your best friend for ensuring your vitamin B6 intake.
Less well known among the B group micronutrients, vitamin B8 (or biotin) helps you store nutrients while contributing to the renewal of skin, hair and nails.
Its main sources? Offal (again), but also eggs, mushrooms, black beans... and the one we love so much that we've included it in one of our delicious energy purees : our famous sweet potato, a sports enthusiast's best friend !
Furthermore, it is impossible to talk about vitamins that are beneficial to athletes without mentioning B9 (or folic acid)! Between cell renewal and homocysteine regulation (which protects you against cardiovascular disease), we really don't recommend neglecting it when you're putting together your meals. So we hope you like liver, which is a good source of folic acid. If not, you can easily turn to fermented cheeses, leafy vegetables (a good opportunity to rediscover sorrel!) and berries.
Last but not least, vitamin B12, which you probably know about if you're interested in vegan nutrition! Its functions include transporting oxygen to the muscles, synthesising DNA, and actively contributing to healthy nerves and bones. However, we must draw your attention to the fact that if your diet excludes all animal sources, you need to be careful. Meat, oily fish, seafood and dairy products are the only sources of B12. In other words, as a vegan AND a keen sports enthusiast, you have no choice: you must take dietary supplements, otherwise you will quickly suffer from a harmful deficiency.
Vitamin C (or the orange myth!)
Immune boost, healing, iron absorption, powerful antioxidant action: vitamin C is packed with benefits! However, let's take advantage of this article to dispel a commonly held misconception: no, oranges are not the richest natural food source of this famous micronutrient. Of course, they do contain it, as do lemons, red berries, peppers, broccoli and strawberries. But if you really want to stock up, prepare yourself a tasty dish based on kale, enhanced with freshly chopped parsley! This leafy vegetable and aromatic herb grow very well in France, so you can eat locally AND sport-friendly!
Vitamin D
Among other things, it helps optimise calcium absorption in your bones, supports your immune system and prevents stress fractures. Although it is often associated with cod liver oil, rest assured, you can find it in oily fish, particularly salmon and sardines, as well as in eggs. However, as the body cannot synthesise vitamin D itself, you can give it a significant boost by exposing yourself to the sun for at least 15 minutes a day. In winter, when natural light is sorely lacking in certain regions of France, don't hesitate to take advantage of every ray of sunshine by exposing your face, neck and forearms to the sun!
Vitamin E
From cell protection to real anti-inflammatory action, not to mention cholesterol regulation, its range of effects is vast! You can find significant amounts of vitamin E in certain vegetable oils, particularly wheat germ, hazelnut and avocado. Otherwise, don't hesitate to eat more oilseeds, butter and apricots to increase your intake.
vitamin K
Vitamin K1 directly affects blood clotting, which is essential for preventing haemorrhages. Green cabbage, kale, broccoli, leafy vegetables and kiwis are rich in vitamin K1.
As for its counterpart vitamin K2, which is beneficial for athletes, it plays an active role in bone mineralisation and soft tissue calcification. Dairy products, chicken liver and fermented cheeses are your best allies for getting your fill!
How to meet your vitamin needs as an athlete
Natural nutrition: the priority for avoiding deficiencies
At Baouw, we firmly believe in the virtues of healthy eating, chrononutrition and natural nutrition. So here are a few tips to help you get the most out of the powerful combination of exercise and vitamins.
Our top tip is to eat a varied diet. By varying the foods you eat, i.e. alternating between fruit, vegetables, whole grains, pulses, meat, dairy products and oilseeds, you can cleverly mix nutrients without even realising it! In concrete terms, we can illustrate our point with the example of iron, which is better absorbed by the body when combined with vitamin C. You therefore benefit from the matrix effect of foods by diversifying the composition of your meals!
Of course, avoid ultra-processed products as much as possible, as they are low in vitamins and high in additives.
When and why should you consider taking vitamin supplements?
Yes, a deficiency is scary! But we want to emphasise this point: not everyone needs vitamin supplements. Elite athletes may use them to prevent vitamin B and vitamin C deficiencies during intensive training.
In addition, you will also benefit from taking supplements if you have any proven deficiencies: a blood test doesn't lie! If your levels are too low, it's best to take action. Finally, during competition periods, your energy expenditure and oxidative stress skyrocket, so your body may need some support!
Mistakes to avoid: no vitamin missteps for athletes!
The most common mistake, especially when you first start taking an interest in nutrition, is overconsumption: megadoses are counterproductive and even dangerous. Similarly, if you decide to take dietary supplements on an occasional basis, do not compromise on quality, otherwise your body will not be able to absorb them properly.
Finally, do not self-diagnose! If in doubt, consult a doctor or nutritionist.
Warning signs for detecting vitamin deficiency
If you recognise yourself in any of the following statements, you may be suffering from a vitamin deficiency, which is not ideal for someone who exercises regularly:
- chronic fatigue: even after a good night's sleep, you never feel refreshed and remain somewhat lethargic throughout the day.
- Repeated cramps: whether they occur during physical exertion or at rest, recurring cramps may indicate a lack of B vitamins or minerals.
- Decline in performance: do you feel like you're stagnating or even regressing despite regular training?
- Immunity at rock bottom: you catch every virus going around or you don't recover well from minor ailments.
If in doubt, a blood test and the advice of a healthcare professional will guide you on how to proceed.
The Baouw FAQ: your questions about vitamins and sport
Can all our needs be covered by food alone?
In theory, yes, if you eat a varied and balanced diet. In practice, it depends on your training schedule, your food choices, your budget and any food intolerances you may have. That's why it's so important for athletes to get personalised nutritional advice from a professional!
Is it difficult being vegetarian or vegan?
Vitamin B12 can quickly become deficient in a vegan diet, as it is mainly found in animal products. In this case, consider getting regular check-ups and monitoring your vitamin levels.
Should you adjust your vitamin intake during competition season?
Absolutely. Your body is under a lot of stress, so it needs an extra dose of antioxidants (red fruits, leafy vegetables, citrus fruits, etc.) and sometimes targeted supplementation. A nutrition professional will help you see things more clearly.
Our table dedicated to athletes seeking vitamins!
Vitamin | Main sources |
Vitamin A | Cod liver, herring, egg yolk, offal, dairy products, carrots |
Vitamin B1 (thiamine) | Whole grains, legumes, pork, offal |
Vitamin B2 (riboflavin) | Oilseeds, whole grains, green vegetables (spinach, cucumber, lettuce, etc.), eggs, soft cheeses, avocado |
Vitamin B3 (niacin) | Meat, fish, pulses, whole grains, almonds, cashews, chocolate |
Vitamin B5 (pantothenic acid) | Meat, fish, eggs, dairy products |
Vitamin B6 (pyridoxine) | Oily fish, offal, pulses, bananas, broccoli, leeks, spinach, potatoes, carrots, sesame/sunflower seeds and oils |
Vitamin B8 (biotin) | Offal, eggs, mushrooms, beans (all varieties) |
Vitamin B9 (folic acid) | Liver, fermented cheeses, egg yolk, legumes, berries |
Vitamin B12 | Offal, meat, oysters, mussels, lobster, dairy products, oily fish |
Vitamin C (ascorbic acid) | Citrus fruits (orange, lemon), strawberry, lychee, mango, redcurrant, pepper, cabbage, broccoli, watercress, chives |
Vitamin D | Oily fish (salmon, sardines, herring, etc.), cow's milk, beef liver, cod liver, cheese, eggs, sun exposure |
Vitamin E | Oils (wheat germ, avocado, hazelnut, sunflower, walnut), oilseeds, eggs, butter, apricots |
Vitamin K1 | Cabbage family (green cabbage, curly kale, kale, etc.), broccoli, leafy vegetables (lettuce, spinach, endives), green beans, kiwi fruit |
Vitamin K2 | Dairy products, cod liver and poultry liver |
Now you know everything there is to know about vitamins and their role in your quest for athletic performance. Don't forget to focus on a rich and varied diet: a well-nourished body is a body that can push its limits without (too much) suffering!
At Baouw, we believe that nutrition is the key to feeling good about yourself, which is why we take such care in developing our recipes, from our energy gels to our super spreads. Don't hesitate to add colour to your plate, monitor your intake and, if necessary, supplement it wisely.
Want to know more? Take a look at our other articles on sports nutrition, healthy recipes and tips for staying in top shape all year round. After all, at Baouw, we love to see athletes reach their full potential... and have fun playing outdoors!
