In the world of tennis, where physical preparation and recovery are crucial to maintain optimal performance throughout the year, vitamin D plays a fundamental role. It not only supports bone health but also the immune system, which is essential to avoid injury and maintain a constant physical form.
Why is vitamin D important for athletes?
The vitamin D is mainly synthesized by the body thanks to exposure to soleilbut in times of greyness, as during theautumn and thewinterdeficiencies can quickly develop. This vitamin is essential for:
- Absorption of calcium one you phosphorusessential to maintain a solid framework And promote muscle recovery after intense training.
- The support of immune defensesthus reducing the risks of respiratory infections which can disrupt the preparation of a player.
- Reduction of inflammations Muscle and joint, a key factor to prevent current injuries in tennis.
When to start taking vitamin D?
The months ofOctober and November are the perfect time to start a Vitamin D supplementationbecause the sunshine becomes insufficient to meet the daily needs of the body. In tennis, where competition periods often extend in winter, regular supplementation keeps vitamin D levels during this crucial season.
If you did not start your treatment from the start of fall, it is not too late. You can start until FEBRUARY or mars To maximize the benefits during winter, especially if you had little sun exposure.
The ideal dosage for effective supplementation
For an optimal contribution, the recommendations are as follows:
- 400 UI per day from 0 to 1 year old
- 600 UI per day from 1 year to 70 years
- 800 UI per day from 70 years old
This allows you to maintain a level optimal vitamin D in the blood and to benefit from its effects on performance and recovery. Preferably, this supplementation must be distributed over the day rather than taking in high ad hoc doses, in order to facilitate its assimilation by thebody.
Who should be supplemented with vitamin D?
Some populations are more likely to develop vitamin D deficiency, which can compromise their physical performance and their general health:
- The elderly : Due to their reduced capacity to synthesize vitamin D, they are more vulnerable to fractures and falls.
- Athletes having darker skins : They synthesize vitamin D less effectively due to the amount of melanin present in their skin.
- Pregnant women : vitamin D deficiency can harm the development of the fetus and bone mineralization.
- Newborns and infants: having a Sun limited exposuresupplementation is essential to ensure their growth and muscle development.
Conclusion: the importance of vitamin D supplementation for athletes
As part of optimal physical preparation, the vitamin D is a key which not only supports bone health, but also muscle recoverythe performance and the Resistance to infections. Ensuring to maintain an adequate level in winter, especially during competition periods, is crucial to avoid any slowdown linked to a Vitamin D deficiency.
If you have doubts about your vitamin D levels or if you are subject to frequent muscle or joint pain, it may be useful to consult a healthcare professional For personalized follow -up.
