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Vitamin Deficiency That's Hurting Your Workout

poor in vitamin D? It could be keeping you from maxing out your fit prowess. A recent study set to be published in the International Journal of Sport diet and Exercise Metabolism originate low levels of the vitamin messes with the way your muscles function.

For the study, Oklahoma researchers looked at about 100 school athletes and tracked their vitamin D and calcium intake and the quantity of time spent in the sun. Even though the athletes lived in the South, where sunshine is plenteous, many weren't meeting the daily vitamin D recommendations. Nearly one neighborhood of the athletes logged insufficient levels, which were between 50 and 75 nanomoles per liter (nmol/L). Nine percent had less than 50 nmol/L, qualifying as vitamin D deficient. For comparison purposes, the World Health association and Endocrine Society says anything over 75 nmol/L is good to go.

The study researchers also experienced the athletes' physical abilities by measuring how high they could jump, how far they could hop on one leg, how quickly they could complete a shuttle run, and the maximum burden they could hold for one squat. The researchers then analyzed whether vitamin D played a role in boost the athletes' strength and power, and guess what? It did. Low levels of vitamin D correlated to a 15 percent decline in athletic performance for the straight up jump test, 18 percent for the transfer run test, 77 percent for the one-rep squat, and a monstrous 80 percent for the hop test.

The researchers firm that simply stepping out in the sun won't do enough to help you meet your vitamin D levels (and you should always be wearing your sunscreen anyway). Most athletes who participate in the study actually got the recommended 10 to 45 minutes of sun per day, so the researchers note that it's better to focal point on diet as an alternative. Taking vitamin D supplement or eating vitamin D-rich foods, like tuna, salmon, cheese, and egg yolks will help you get there. And to keep ordinary tabs on your levels, follow the Vitamin D Council's three ways to search out tested.

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