Tuesday 6.10.14

Jun 10th, 2014

Category: CDR Community

Tuesday 6.10.14

The body is your temple. Keep it pure and clean for the soul to reside in. 

-B.K.S. Lyengar

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What is Vitamin D? Is it Important for Athletes?

Vitamin D is a fat soluble vitamin that is found in plants, molds, and fungus, but it is also produced by our skin when you are exposed to the UVB rays of the sun. Vitamin D is essential for a variety of functions in the body, including:

  • Intestinal absorption of calcium
  • Maintenance of calcium and phosphorus for the promotion of bone health
  • Growth and regulation of your body’s cells
  • Neuromuscular functioning and protein synthesis

Vitamin D deficiency can result in an increased risk for stress fractures, bowel and colon cancer, arthritis, diabetes, and cardiovascular disease.

Vitamin D is important for athletes as we constantly perform weight-bearing exercises that exert increased pressure on our bones, making us more susceptible for developing stress fractures or the early stages of osteoporosis. Vitamin D is essential for the proper functioning of our muscle cells, and an increased level of intake have been correlated with a reduction in inflammation and pain, while increasing protein synthesis, ATP concentration, strength, and power. 

The recommended amount of Vitamin D suggested by the RDA is between 400-600 IUs, but as athletes you should be aiming for higher amounts. Pure pharma’s Vitamin D contains 2500 IU, a concentration needed to achieve a physiological benefit.

Workout of the Day

Oly: OTM 10 Minutes

Power Snatch 3 Reps–Build to a Heavy Weight

Strength: Front Squat

5@75%, 3X5 @ 80%, 3@83%, 4@80%

WOD: 8-6-4-2

Power Clean 50%, 60%, 70%, 80%

DB Burpee DL

–>If you are attending the Zone Class next Wednesday the 18th, please pre-register by e-mailing (jenny@crossfitcdr.com) or calling Jenny. You will pre-pay for the class and receive an information packet that you must fill out and bring with you. Remember, spouses are free!

–>CrossFit Kids will be starting up next Monday, and there will be a sign-up list on the whiteboard. Remember the cost is $10 per family, per week!

Sign up for class here!

References

Cannell J, Hollis B, Sorenson M, Taft T, Anderson J. Athletic performance and vitamin D. Med Sci Sports Exec 2009;41(5):1102-1110.

Shuler F, Wingate M, Morre G, Giangarra C. Sports health benefits of vitamin D. Sports Health 2012;4(6):496-501

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