Die Top-Mikronährstoffe, die jeder Sportler kennen sollte: Von Vitaminen bis Superpilzen

The top micronutrients every athlete should know: From vitamins to super mushrooms

Are you ready to give your body the ultimate advantage with the right micronutrients and natural active ingredients like Cordyceps and Reishi? In this article, you'll learn how these small but powerful allies can influence your athletic performance and promote your health. Dive into the science behind the nutrients that support you through every run, swim, and bike mile!


The dynamic duo: vitamin B12 and iron


Imagine if your body was a high-performance engine - vitamin B12 and iron were the premium fuel that powered it. These two micronutrients are the ultimate team when it comes to fueling your cells and transporting oxygen to where it's needed most - your hard-working muscles.


Vitamin B12 – The conductor of your energy metabolism


Vitamin B12 is the conductor of energy metabolism. It is important for DNA synthesis in new cells, including red blood cells. These little powerhouses transport oxygen to every corner of your body. A lack of B12 can lead to a form of anemia that leaves you tired and weak - a condition no athlete wants.


Iron – the oxygen supplier


Iron is like an express courier for oxygen. It is an important component of hemoglobin, the protein in your red blood cells that carries oxygen from your lungs to your muscles and other organs. Without enough iron, the muscles can become undersupplied, leading to fatigue and a loss of performance.


Use synergy effects


If vitamin B12 and iron are taken together, they reinforce each other. B12 promotes the formation of red blood cells, while iron ensures that these blood cells are loaded with sufficient oxygen. This symbiosis helps improve aerobic capacity and endurance, allowing you to train longer and more intensely.


Practical tips for recording


A balanced diet is essential. Pay attention to B12-rich foods such as meat, fish, dairy products and fortified plant-based alternatives. For iron, dark green leafy vegetables, legumes, nuts and seeds, as well as meat and fish are your go-tos. Also remember that vitamin C improves iron absorption - so why not eat an orange with an iron-rich snack?



Magnesium and calcium: the foundation of strong muscles


Magnesium and calcium are the building blocks for a strong foundation for your muscles and bones. Their roles in your body are diverse, but their interaction is crucial for muscle contraction and relaxation as well as the strength of your bones.


Calcium – More than just bone material


Calcium is known not only for its role in building and maintaining strong bones, but also for its role in muscle contraction. Every movement you make, from a powerful sprint to a graceful yoga pose, depends on calcium. If you don't get enough calcium from your diet, your body will borrow the calcium it needs from your bones.


Magnesium – The muscle relaxer


Magnesium acts as a natural calcium channel blocker and helps your muscles relax after a contraction. Without enough magnesium, your muscles can remain in a state of increased contraction, which can lead to cramps and tension. Additionally, magnesium is essential for energy production in cells, meaning a deficiency can directly impact your ability to exercise.


Strong together


A balance between magnesium and calcium is essential for optimal muscle health. Too much calcium without enough magnesium can lead to muscle cramps and tension, while too much magnesium can inhibit necessary muscle contraction. It's about finding the right balance for your body and your training needs.


How to incorporate them into your diet


Dairy products, green leafy vegetables, and fortified plant milks are excellent sources of calcium. You can find magnesium in whole grain products, nuts, seeds and also in green leafy vegetables. A varied diet helps to absorb sufficient amounts of both minerals.


Super Mushrooms: Cordyceps and Reishi in Sports

If you're looking for a natural addition to your workout routine, the traditional medicinal mushrooms Cordyceps and Reishi might be just the thing for you. These two mushrooms are not new to the world of sports, but they are becoming increasingly popular as more athletes realize their potential benefits for endurance and recovery.


Cordyceps - the energy supplier


Cordyceps, sometimes called caterpillar fungus, has a long history in traditional Chinese medicine as an energy-boosting agent. What's particularly interesting for athletes is that Cordyceps can improve oxygen uptake and increase mitochondrial ATP production - meaning more energy for longer and more intense training sessions. Cordyceps is also said to reduce lactic acid formation in the body, which can lead to faster recovery after exercise.


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Reishi - The regeneration aid


Reishi, the “mushroom of immortality,” is known for its immune-modulating properties. It can be useful for athletes by helping to strengthen the immune system and reduce inflammatory reactions, which can lead to faster recovery after intense training sessions. Reishi is also said to have an adaptogenic effect, meaning that it can help the body deal with physical and psychological stress.

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The science behind super mushrooms


The research on cordyceps and reishi is promising, but it is important to consult science-based sources and pay attention to the quality of supplements. High-quality extracts and powders of these mushrooms can ensure the concentration of active ingredients necessary for the effects described.

You can find out more about this here: https://www.le-melo.com/blogs/magazin/vitalpilze-im-ausdauersport-Boost-your-performance-and-accelerate-die-erholung-auf-naturliche-weise


Integration into everyday life


Cordyceps and Reishi can be taken as dietary supplements in capsule, powder or liquid form. Many athletes incorporate these mushrooms into their smoothies or teas to ensure easy and effective intake.

 


The electrolyte trio: sodium, potassium and magnesium


It is important for every athlete to know what role electrolytes play in the body, especially sodium , potassium and magnesium. These three electrolytes play a crucial role in numerous body functions, including regulating water balance and maintaining nerve and muscle functions, which directly affects athletic performance.


Sodium - The balancer


Sodium is best known for its ability to regulate fluid balance in the body. It helps maintain balance between cells and their external environment and is essential for muscle function and nerve conduction. When you sweat, the body not only loses water but also sodium, which without adequate replacement can lead to cramps, fatigue and even hyponatremia.


Potassium - conductor of cells


Potassium works closely with sodium to regulate electrical charge in cells and is crucial for heart rhythm, muscle contraction and nerve impulses. A lack of potassium can lead to fatigue, weakness and muscle cramps - symptoms that no athlete wants during training or competition.


Magnesium - the muscle relaxer


Magnesium plays a key role in more than 300 enzymatic reactions in the body, including protein formation and energy production. It is also essential for muscle relaxation after a muscle contraction, which promotes recovery and reduces the risk of muscle cramps. Magnesium also supports bone health and is important for heart health.


Find the right balance


A balanced ratio of sodium, potassium and magnesium is important to keep fluid balance and avoid electrolyte imbalances. Athletes should ensure that they obtain these electrolytes through a balanced diet and, if necessary, through nutritional supplements, especially during intensive training or in the heat when sweat loss is high.


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Antioxidants: protective shield for cells


When it comes to sports, it's not just about what you build, but also how you protect what you've built. This is where antioxidants come into play, which act like a protective shield for your cells.


Vitamin C - the all-rounder


Vitamin C is one of the best-known antioxidants and plays a central role in the immune system. Not only does it support the immune system, but it is also involved in the formation of collagen, an important protein for tendons, ligaments and skin. Vitamin C is particularly interesting for athletes because it helps to reduce cell damage caused by free radicals that can occur during intensive physical activity.


Vitamin E - the cell protector


Vitamin E is a fat-soluble antioxidant that protects cells from oxidative stress and helps maintain muscle health and function. It protects cell membranes, especially in muscles that are subjected to high stress during exercise. It also supports immune function and is important for heart and blood vessel health.


Free radicals and oxidative damage


Free radicals are unstable molecules that form in the body as a byproduct of metabolism. They can also be propagated by external factors such as pollution, smoking and UV radiation. Antioxidants neutralize these free radicals, preventing possible cell damage.


Nutrition tips


Eating fruits and vegetables, especially berries, citrus fruits, and leafy greens, can increase antioxidant levels. Nuts and seeds are also good sources of vitamin E. For athletes who cannot meet their needs through food alone, dietary supplements can be valuable support.



Frequently asked Questions:



Why are vitamin B12 and iron important for athletes?

Vitamin B12 and iron are essential for athletes because they work synergistically to improve energy production and muscle oxygenation. B12 supports the formation of red blood cells, while iron is essential for the transport of oxygen in the blood. Together they help athletes increase their endurance and delay fatigue.


How do magnesium and calcium contribute to muscle building?

Magnesium and calcium are critical minerals for muscle contraction and relaxation. Calcium is necessary for muscle contraction, while magnesium helps in muscle relaxation after contraction. A balanced intake of these minerals not only supports strong muscles, but is also crucial for healthy bones and can prevent muscle cramps.


Can Cordyceps and Reishi Improve Athletic Performance?

Yes, the traditional medicinal mushrooms Cordyceps and Reishi are valued for their potential benefits in increasing endurance and improving post-workout recovery. Cordyceps is said to increase ATP production and Reishi has anti-inflammatory properties, which together can promote physical performance and well-being.


What role do electrolytes such as sodium, potassium and magnesium play in sporting activities?

Electrolytes such as sodium, potassium and magnesium are crucial for maintaining hydration and electrolyte balance in the body. They regulate fluid balance, support nerve function and are important for muscle contraction. Adequate intake of these electrolytes is essential to avoid exhaustion and maintain athletic performance.


How do antioxidants like vitamins C and E protect athletes' cells?

Antioxidants such as vitamins C and E protect cells from oxidative stress and free radical damage that can occur during intense physical exertion. Vitamin C is also important for collagen synthesis, while vitamin E protects the integrity of cell membranes. This protective function helps maintain the health of the muscles and supports regeneration.