The recommended day-to-day consumption of 150 mkg (in the American sources recommend 30-100 mkg).
Riboflavinum (B2 vitamin).
This substance participates in three processes of selection of energy:
a glucose metabolism, oxidation of fatty acids and digestion of hydrogen in Krebs's scraper. And that is especially important for body builders - Riboflavinum regulates a metabolism of proteins. There is a direct dependence between "lean" body weight (without fat) and amount of Riboflavinum in food. It is halo steroid shown that the need of women for Riboflavinum exceeds the recommended values. It is known also that this vitamin raises degree of excitability of muscular tissue.
Sources: liver, grain, meat, dairy products. The recommended day-to-day consumption of 2 mg (to women to 2,5 mg). For athletes the requirement can increase up to 3-5,5 mg.
Vitamin A. Very much know that this vitamin improves sight, but athletes should get acquainted with other its parties. First, vitamin A participates in synthesis of proteins - a basic process for growth of muscles. Secondly, he participates in storage of a glycogen, the main storage of energy in an organism. Thirdly, it is directly given up visual process as is a part of light-sensitive cells of an eye (in the form of derivative - retinalya). The problem with vitamin A has two parties. With one, the diet of athletes usually contains not enough this vitamin. With another - high physical activity does not promote vitamin A accumulation, and large amounts of fat in food lead to the strengthened selection it with a stake. So be reasonable, especially before competitions. Carotene contains in carrots and some other vegetables; he is a biological predecessor of vitamin A.
sweet potatoes, carrots, dairy products, liver, cod-liver oil. The recommended day-to-day consumption of 1000 mkg of RE (man) and 800 mkg of RE (woman) 1 PE = 1 mkg of Retinolum (the main form of vitamin), that is 3300 ME, or 6 mkg of beta carotene. Increase of a dose to 2000-4000 units makes sense only as a preventive measure also above on a small period as Retinolum collects in fatty tissues of halo steroid an organism.
In the raised doses (more than 50000 pieces/day) vitamin A is toxic! Symptoms of overdose are described in fiction about Antarctica as similar trouble happens to those who ate the liver of a polar bear rich with vitamin A. They include: jaundice, general weakness, diarrhea, peeling and flaking of skin. Remember that this vitamin is soluble in fats, and acceptance of greasy food (reasonably) facilitates its assimilation. Beta carotene, most likely, malotoksichen though I had to observe cases of a gipervitaminoz And at a carrot diet (6 liters of carrot juice a day!).
Vitamin E. The powerful antioxidant protecting cellular membranes from damage. It is extremely important as integrity of membranes provides successful course of different processes, including growth of cages. Antioxidants reduce the number of free radicals in an organism. Free radicals - leads by-products of breath of cages, and their accumulation to damage and regeneration of cellular structures (up to developing of cancer). In any case, they reduce capability of a cage to normal functioning. Acceptance of antioxidants allows to fight against it.
vegetable oils, wheat bran, nuts, green vegetables. The recommended day-to-day consumption: 10 mg of TE (man), 8 mg of TE (woman). 1 TE = 1 mg of alpha tocopherol. However it was repeatedly reported that heavy doses (a day) increase endurance to 2400 units. The athlete can receive if necessary up to 45 mg of alpha tocopherol without any ghost effects for a long time. Toxicity of vitamin E is very low though at overdose some ghost effects, in particular violation of a metabolism of carotene, skin frustration, adverse changes in the sexual sphere can be observed (especially at women). Attention! For the best assimilation it is worth accepting halo steroid this vitamin C a small amount of fat-containing food (milk).