Thiamine (B1)
Converts carbohydrates to energy. Requirements scale directly with training volume and carb intake.
Why it matters
Thiamine (vitamin B1) is essential for carbohydrate metabolism it is a cofactor for enzymes that break down glucose and produce ATP via the Krebs cycle. It also supports nerve conduction and muscle function. Unlike fat-soluble vitamins, thiamine cannot be stored in large amounts, so regular intake is important.
For endurance athletes
Thiamine requirements scale with carbohydrate intake and energy expenditure making athletes with high training loads and high carb diets particularly dependent on consistent intake. Athletes consuming large amounts of refined carbohydrates with low thiamine content (white bread, white rice without enrichment) may be at risk of insufficiency.
Signs of deficiency
- ·Fatigue and weakness
- ·Irritability and poor concentration
- ·Muscle weakness
- ·Cardiovascular symptoms (severe)
Best food sources
- ·Whole grains (brown rice, oats)
- ·Legumes
- ·Pork
- ·Nuts and seeds
- ·Fortified cereals
Track Thiamine (B1) automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.