Vitamins - are they dangerous to you?
There are some writings in the press about vitamins and minerals can be dangerous if you eat too many of them.
Mentioned in particular vitamins A and E as being dangerous if taken too much. You must always relate to the warnings that come in the media with a healthy curiosity and try to assess whether it is a general recommendation to ordinary people who have 8-16 jobs and play 1 hour football twice a week.
In demanding sports like cycling your body demands more nutrients than it does to ordinary people. The recommended food pyramid is directed against ordinary people who do not practice as much, but otherwise eat healthy.
When you exercise more than about 9 hours a week, you should no longer eat after the official recommendations, the food pyramid included. When you train hard and more I recommend that you gradually reverse the recommended food pyramid upside down!
Your training allows you to eat differently from the food pyramid because your body needs a completely different distribution of energy and needs a lot more callories and nutrients to function optimally.
That is why it is important for you to eat vitamin tablets equivalent to 100% of your daily requirement (RDA) in addition to your daily diet. Follow the instructions on the packaging of the vitamins you buy.
A supplement of magnesium is a really good thing that can prevent cramps during exercise. One tablet once daily of max 300 mg of magnesium is enough. Too much magnesium can have a laxative effect so it's important not to overdo.