Vitamin C and zinc protect against colds, vitamin E promotes fertility - this is well known. But do you already know them Basics of micronutrient medicine? There are many more substances that have a positive effect on our organism and can even help make training more effective. Athletes in particular benefit from an additional supply of nutrients, because the physical strain increases the requirement in some cases considerably. This not only affects the protein that we need to build muscle, but also the minerals, vitamins and trace elements. After all, people lose a lot of sweat during intensive training and numerous vital substances swim out of the body with them. Endurance athletes in particular need a lot of magnesium and iron, but that's not all.
Amino acids - more than just building healthy muscles
There are quite a few Food supplements especially for active athletes. Particular attention should be paid to the amino acids. These are an important component of muscle-building protein and at the same time responsible for building up body tissue. For example, arginine is important. It is found in particularly high concentrations in poultry and beef, but also in wheat germ, soy and nuts. A large part of the arginine is converted into the amino acid ornithine in the body. Ornithine is involved in the liver's detoxification processes. As a precursor to nitric oxide, arginine dilates blood vessels, improves blood circulation and relieves high blood pressure. The nitrogen monoxide animates the immune cells to divide and promotes the work of the phagocytes. This is why the amino acid is also good for our immune system.
Glutamine, on the other hand, supplies the intestinal and immune cells with vital energy and supports the maintenance and development of muscle mass. Glutamine builds protein and occurs as a free amino acid in both blood and muscle. Foods rich in glutamine include dairy products and smoked and raw meat. In competitive athletes, the glutamine requirement is sometimes up to four times higher. The amino acid nourishes the immune cells and promotes the formation of white blood cells. It maintains the intestinal structure and its function and contributes to the rapid regeneration of the intestinal surface. Glutamine stimulates the release of growth hormones, especially during sleep. Glutamine is also good for the acid-base balance as it binds acids and promotes their excretion. The substance also promotes the formation of the antioxidant glutathione and thus protects the cells.
Amino acids for a good mood and healthy sleep
Glutathione is produced independently in the body with the help of glutamine. But there is also the possibility of adding the substance to the body from the outside in a highly concentrated form using a dietary supplement. Meat, fruit and vegetables also contain the essential substance. Glutathione consists of the amino acids glycine, cysteine and glutamic acid. Cysteine in particular plays a major role, which is why it should always be available in sufficient quantities. On the other hand, glutathione promotes the formation of cysteine. There is therefore an interaction between these two substances. Glutathione is the main antioxidant in the human body. Glutathione helps detoxify. This affects, among other things, bacteria, toxic metabolic products and heavy metals. Glutathione reacts chemically with the toxins and makes them water-soluble. The substance is also contained in red blood cells and supports the transport of oxygen.
Those who like to be in a good mood and look forward to a restful sleep ensure that they get enough tryptophan. This precursor of serotonin, the so-called happiness hormone, also supports the formation of melatonin. The human organism cannot produce the protein building block itself and has to supply it from outside. When there is a niacin deficiency, the body converts the tryptophan into the vital B vitamin.