Vitamins and minerals for athletes -
Because they do not contain calories, micronutrients cannot boost energy stores. However, they are crucial for turning food into energy through metabolic pathways.
For example, many B vitamins aid in energy being released from carbohydrates. Other important roles of micronutrients include aiding in the production of oxygen-carrying proteins, maintenance of bone health, proper immune system function, and fluid balance. They also help with the synthesis and repair of new muscle tissue and protect against oxidative stress.
Since athletes have high rates of energy metabolism and need their bodies to function at intense levels, they tend to have higher micronutrient needs than non-athletes. In addition, exercise stresses the metabolic pathways where vitamins and minerals are utilized and may also result in biochemical adaptations that increase micronutrient needs.
Routine exercise may also speed up the turnover and loss of vitamins and minerals from the body. But how much additional vitamins and minerals do athletes need, and which ones?
These provide a set of values used to plan and assess nutrient consumption and vary by age and gender. They include:. Because some athletes are tempted to mega-dose on vitamins and minerals, thinking it will give them a performance boost, they need to be acutely aware of UL numbers.
Taking too much of a micronutrient will not help them play better and can cause harm by increasing the risk for toxicity especially with fat soluble vitamins A, D, E, and K , as well as interfering with absorption and function of other micronutrients or medications.
The key is for athletes to figure out where they may be deficient and come up with a dietary plan to rectify those problems rather than popping supplements left and right. But it does mean athletes should be aware of how their food choices affect their intake of vitamins and minerals.
This is for many reasons, starting with the fact that eating is more fun than taking a pill! Just as important, many of the nutritional deficiencies seen in athletes can be related back to an energy intake deficit in their daily diet. It is best to first identify and understand the barriers that stand in the way of meeting these needs, and then help athletes strategize for success.
Satisfying caloric needs is essential for making gains in strength and performance goals, overall energy levels, immune system functioning, and hormonal balance. That cannot be replaced with a supplement. Foods also appear to have a synergistic effect when consumed as part of a varied diet, which is difficult to duplicate by solely ingesting micronutrients.
A great example of this is that some types of iron are difficult for the body to absorb and utilize when eaten alone, but when consumed with a food high in vitamin C, absorption is enhanced.
In order to ensure adequate amounts of micronutrients are obtained from whole foods, there are five factors to keep in mind:. This means foods with lots of color fruits, vegetables , whole grains, nuts, seeds, and a variety of lean protein sources including some vegetable sources of protein, such as beans.
That leaves 20 percent of food choices for fun. Athletes can relate to this balance, and most find it doable. To assist athletes in making their choices a little easier, I also provide recipes for foods that are nutrient dense.
One is a kale, oat, and blueberry smoothie and another combines butternut squash with quinoa, spinach, and walnuts for a hearty side dish. An easy snack food I recommend to our athletes is mixing a variety of nuts such as peanuts, almonds, walnuts, and Brazil nuts with raisins, dried fruit, sunflower and pumpkin seeds, soybeans, and granola.
Inevitably, some will try diet fads that will either include too many carbs or not enough carbs. Consuming the right ratio of carbs and protein will translate to having enough micronutrients in their diets. The more variety, the more likely it is athletes will satisfy all of their micronutrient needs.
As athletes strive to get the right dosages of micronutrients, they need to be aware of the levels of vitamins and minerals in the fortified foods they consume. For example, nutritional shakes and bars can have large amounts of certain micronutrients that could cause an athlete to meet or exceed their needs without supplementation.
Frozen fruits and vegetables are picked at the peak of their ripeness when they contain the most nutrition and flash frozen. Look for those that are in their original form and not covered in sauces or breading. In addition, athletes should avoid overcooking vegetables, which causes micronutrients to diminish.
Instead, they can steam, blanch, microwave, grill, or roast. These are all easy ways to cook vegetables and retain their nutrition. In the above list, I put nutrient density first because it is the most important. Some foods are simply better than others for providing a lot of micronutrients.
Below are some great choices for nutrient-dense foods:. Part of the reason is because it is packed with nutrition. It is a good source of vitamins K, C, A, and B6, as well as calcium.
It also contains natural antioxidants and fiber. Kale can be eaten raw in a salad, roasted with a little salt to make kale chips, or sautéed into a wide variety of recipes.
In an animal study, reducing the level of muscular SeGPx resulted in an increase in cellular damage from prolonged exercise, supporting the theory that muscle damage due to free radicals causes muscle fatigue [Venditti P.
Int J Sports Med ct;18 7 : ]. Research has also shown that selenium supplementation increases SeGPx status and reduces lipid peroxidation during prolonged aerobic exercise. Person-Moschos M. Maintaining optimal zinc levels is imperative to maximize athletic performance.
Zinc is needed by more than enzymes to repair the body and protect against immune invaders. It also helps synthesize proteins and helps cells reproduce. Zinc plays important roles in the production of testosterone, insulin-like growth factor, and growth hormone.
All of these have great impact on increasing the building of muscle, increased strength, and improved recovery time. These effects have been seen in men and women. This will cause a decline in energy and endurance. Zinc is essential for an effective immune system. Athletic performance leads to the production of harmful free radicals.
Zinc functions as a powerful intracellular antioxidant, aiding in the reduction of free radicals, which helps athletes recover more quickly from athletic performance. Zinc has a positive impact on insulin release in response to increased blood glucose and aids in improved insulin sensitivity, helping the uptake of glucose by muscle cells.
For most athletic performances, hyponatremia is not a problem. Sodium helps cells retain water and prevents dehydration. It also helps ATP generation. It is of most importance to endurance performances, especially in hot weather.
Anyone participating in sporting events or exercises of long duration needs to make sure that they drink a hydrating drink that contains 80 to mg of sodium per quart of hydrating beverage.
All of these minerals that are essential to sports performance and exercise, with the exception of sodium, are produced by Albion in forms of the highest quality. Albion produces 6 different forms of calcium, 7 different forms of magnesium, 2 forms of iron, 2 forms of zinc, one form of potassium and selenium.
Calcium, magnesium, iron, and zinc offer unique benefits, but all can be a benefit to athletic performance and exercise. You are leaving the Balchem Corporation website and linking to a non-affiliated third-party site.
Minerals for Sports Performance and Exercise. Albion® Minerals Blogs Dietary Supplements Minerals and Nutrients Performance. Importance of Minerals in Athletic Performance Minerals are involved in a tremendous variety of metabolic and physiologic processes in the human body.
Calcium The vast majority of calcium in the body is located in the skeletal system. Magnesium This mineral is of critical importance to anyone who exercises, and is of critical importance to athletes and endurance athletes. Iron Iron is of critical importance for athletic or sports performance.
Potassium This mineral electrolyte is stored within muscle fibers along with glycogen. Selenium Selenium is a component of several enzymes, and is essential to the production of the antioxidant enzyme glutathione peroxidase SeGPx.
A healthcare professional can help determine whether an athlete may benefit from vitamin supplements. As for the exact vitamins needed, it depends on the athlete, their sport, and the needs of their body. Often, a professional such as a dietitian or sports medicine physician can help an athlete decide what vitamins and other nutrients to focus on.
However, the Academy of Nutrition and Dietetics AND suggests there are some vitamins that may benefit athletes. Vitamin A is associated with a range of positive effects. Noted benefits may include eye health, bone health, and improved immune function.
A lack of vitamin A can lead to night blindness, as well as to skin and tissue conditions. Vitamin A is found in foods such as leafy green vegetables, orange and yellow vegetables, eggs, dairy, and fish.
The B vitamins are a group of several vitamins:. These vitamins help your metabolism function correctly. Your body needs them to process carbohydrates and turn them into energy. These vitamins are found in a variety of foods. Some people, especially people with specific or restrictive diets, can sometimes benefit from supplements.
For example, vitamin B12 is often found in meat. As a result, athletes who follow vegan and vegetarian diets sometimes find B12 supplements helpful. Vitamin D helps the body use calcium to build bones, teeth, and muscles.
A lack of vitamin D can lead to weak and brittle bones, skin conditions, anemia, and other health concerns. Vitamin D is available in many foods , including eggs, cheese, milk, and fish. Sun exposure also helps your body get this vitamin.
Athletes might need even more because of the additional demands on their bodies. Supplements can help. A lack of iron can cause a condition called anemia. People with anemia sometimes experience symptoms such as fatigue and lightheadedness that can affect athletic performance.
Iron is found in many foods, including leafy green vegetables, red meat, and beans. Sometimes, it can be difficult for athletes who eat vegan or vegetarian diets to maintain healthy iron levels.
A blood test can evaluate the level of iron in your blood. They can recommend the best iron supplement for you to take. Vitamin K helps your blood clot. It can help protect your body from injuries.
For athletes, this can mean reduced risk of harm during competition and training. Vitamin E has antioxidant qualities. It helps your cells repair and regrow. Some research suggests it can help athletes during the recovery phase following exercise.
Vitamin E is found in foods such as nuts, seeds, fruits, and some vegetables. You can take too much of a vitamin. This is called vitamin toxicity , and it can cause a range of symptoms that vary depending on the vitamin, but that might include:.
Vitamins and minerals for athletes MacPherson is a health writer, certified personal trainer, Vitamins and minerals for athletes strength aghletes conditioning specialist, and exercise mineras coach based in Halifax. Jonathan Minetals, RDN, Athlees, CPT is a New York City-based telehealth registered dietitian nutritionist and mienrals communications expert. A nutritionally Improving Liver Health Naturally diet BCAAs for recovery proper hydration are essential to perform at your best and one way to make that happen is to make sure you are getting enough vitamins and minerals to aid in your recovery. These micronutrients play crucial roles in enhancing the repair and recovery of your muscles and bodily systems. They also are necessary for recovery from training, along with the macronutrients carbs, proteins, and fats. Additionally, they all play different roles in your recovery. Some vitamins and minerals help reduce pain and inflammation; others promote healing and may reduce the risk of injuries.Vitamins and minerals play an important role in exercise and sport performance. Read ninerals for more information about how iron, B Vitamins and minerals for athletes, calcium, vitamin D and vitamins A, C and E help Vitamins and minerals for athletes to exercise and play sports mineraos your best.
Iron is a Waist size and health that you need to carry minerzls throughout your body and Raspberry ketones for promoting healthy digestion your muscles when Viyamins play sports.
Mineraos enough Vitamins and minerals for athletes, you can become tired and your Pycnogenol and prostate health may not work at Vitxmins full potential.
The iron found Electrolyte Balance Optimization animal products like meat, poultry and fish is absorbed Natural weight loss inspiration. Iron from Vitamins and minerals for athletes sources is Cognitive function development techniques as well absorbed, but foods rich in vitamin C like citrus fruit and juices, strawberries, bell peppers or broccoli help your body absorb athlehes iron.
Low iron can be quite common, minsrals among women, adolescents and athltees who play annd intensity sports. These groups Vitamnis get iron levels checked regularly by their anv care provider. If your iron is low, you may need to take iron supplements. It is also important to eat iron-rich Vitamins and minerals for athletes every Vitamins and minerals for athletes.
Speak to your health care professional before taking iron supplements. Read more about how much iron you need and how to atjletes you are Vjtamins enough. B vitamins include vitamin B1, vitamin B2, vitamin B3, vitamin B6, folate and vitamin Fo B vitamins help to:.
Try the foods below to get B vitamins:. Vegetables and fruits have folate. Try asparagus, beets, kinerals, Brussels sprouts, corn, green peas, romaine lettuce, cooked spinach, oranges, cooked edamame beans, avocado and papaya.
Athlrtes Products have vitamin B1, B2, B3 and monerals. Try enriched breads, cereals, pasta and mminerals germ. Minerwls foods atjletes vitamin B2, Athletez, B6, B12 Vitamuns Strategies for healthy digestion.
Try fish, lean meats, poultry, nuts, Vitwmins, eggs, tofu, legumes, milk, cheese, yogurt and fortified plant-based Vitaminw. People who follow a vegetarian or Anti-allergic air purifiers diet, and older adults over athleetes age of 50 may amd at athltes for low vitamin B If your athleets care provider tells you athldtes you are low in Strategies for healthy digestion B12, you may need Blood sugar monitoring take snd supplement.
This can be in the form of a vitamin adn or an injection into your muscle. Both forms of the B12 supplement can increase vitamin B12 levels in your blood.
Read more about vitamin B Calcium is a nutrient that helps you build and maintain strong bones. Vitamin D is a nutrient that helps your body absorb calcium. Calcium and vitamin D work together to help you maintain healthy bones.
Vitamin D also helps your muscles work properly. Fortified plant-based beverages. Find out more about calcium and vitamin D and how much you need. Antioxidant s help reduce muscle damage and speed up recovery after you play sports. A well-balanced eating plan with a variety of plant foods will provide you with vitamins A, C and E.
The best sources of vitamin C are vegetables and fruit such as oranges, strawberries, bell peppers, tomatoes and broccoli. Animal foods like milk, salmon and eggs are rich in vitamin A. Dark green and orange vegetables and fruit are rich in carotenoids which can be turned into vitamin A in our bodies.
Vitamin E is found in nuts, seeds, avocado, vegetable oils and wheat germ. Some dark leafy greens and fish are also sources of vitamin E. A dietitian can review what you are currently eating and assess if you are low in any vitamins and minerals. They will give you suggestions on how to boost the nutritional content of your meals and snacks and let you know if you would benefit from a supplement.
A dietitian can also give you personalized advice on when to eat and how much protein, carbohydrates and fat you need when training.
Most employee health benefit plans cover dietitian services. Connect with a dietitian today! Eat a variety of foods rich in iron, B vitamins, calcium, vitamin D and vitamins A, C and E. Sport nutrition: Facts on sports supplements Sport nutrition: Facts on hydration Sport nutrition: Facts on sports drinks Sport nutrition: Facts on carbohydrate, fat and protein This article was written and reviewed by dietitians from Dietitians of Canada.
The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider. Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian. Home Articles Physical Activity Sports Nutrition: Facts on Vitamins and Minerals.
Why is iron important when you play sports? Where can I get iron? Iron is found in: Meat, poultry and fish Beans, peas and lentils Nuts and seeds Whole grain and enriched breads and pastas Fortified breakfast cereals Green leafy vegetables Dried fruits Tofu Egg The iron found in animal products like meat, poultry and fish is absorbed best.
Do I need more iron if I play sports? You may need more iron if you: Eat a vegetarian or vegan diet Are an endurance athlete, who regularly does intense exercise Low iron can be quite common, especially among women, adolescents and vegetarians who play high intensity sports.
Why are B vitamins important when you play sports? B vitamins help to: Convert food into energy that you need to play sports Make proteins to build and repair your muscles Make red blood cells which give oxygen to your muscles Where can I get B vitamins?
Try the foods below to get B vitamins: Vegetables and fruits have folate. Are you at risk for low vitamin B12? Why is calcium and vitamin D important when you play sports?
Where can I get vitamin D? You can find calcium in: Milk Yogurt Cheese Kefir Buttermilk Fortified plant-based beverage, yogurt and cheese Tofu set with calcium Canned sardines and salmon with bones Anchovies Almonds Find out more about calcium and vitamin D and how much you need.
Why are Vitamins A, C, and E important when you play sports? Where can I get vitamins A, C and E? How can a dietitian help?
You may also be interested in: Sport nutrition: Facts on sports supplements Sport nutrition: Facts on hydration Sport nutrition: Facts on sports drinks Sport nutrition: Facts on carbohydrate, fat and protein This article was written and reviewed by dietitians from Dietitians of Canada.
Last Update — February 13, Recipe Turkey Meatballs with Zucchini Noodles. Video Video: Make Glazed Trout and Seafood Chowder.
: Vitamins and minerals for athletes| Minerals for Sports Performance and Exercise | Human Nutrition and Health | Small changes to the performance and recovery environment make huge differences when multiplied across months, years, or an entire athletic career. The supplement was guest edited by Lawrence L. Be sure to check out the NASM recipe book for athletes for great meal ideas for endurance athletes. Accordingly, it is important to remember the thoughts of Larson-Meyer et al. Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention. Such scenarios may benefit from calcium supplements to support bone health. |
| 9 Vitamins and Minerals That Aid Sports Recovery | In this newsletter, we will refer to all of the individuals who engage in extensive exercise as athletes. The more intense the exercise or sport, the greater the nutrient needs for the athlete. Sports nutrition and sports recovery nutrition have become more intensely studied, in recent times, due to the overall increase in the number of people now involved in extensive exercise programs. This trend has been increasing over the last 20 years. Recovery nutrition is a relatively new science, and it can be broken down into three components: Refuel, rebuild, and rehydrate A. Nutrients involved in sports nutrition include carbohydrates, protein, fats, vitamins, and minerals. Minerals are involved in a tremendous variety of metabolic and physiologic processes in the human body. In athletic performance, minerals play physiological roles in muscle contraction, normal heart rhythm, oxygen transport, antioxidant activity, bone health, and immune function. Many of these processes are accelerated during athletic performance, so an adequate amount of these minerals is necessary for optimal performance. Many nutritive minerals are needed for maintaining a healthy body, which helps athletes to perform at their best. However, there are certain minerals that do more of the heavy lifting in helping athletic performance, and in many cases these are minerals that are more quickly depleted during athletic performance. These include: calcium, iron, magnesium, potassium, selenium, zinc, and sodium. The vast majority of calcium in the body is located in the skeletal system. The rest is present in other cells, such as muscle cells, including cardiac muscle. Calcium is a key factor in the regulation of cardiac energy, and is involved in oxidative phosphorylation; a process through which the energy-rich ATP is formed in the heart and elsewhere. Calcium also plays an important role in skeletal muscle contraction and relaxation. In a week study on young women involved in intense endurance training Dressendorfer, R, et al, Int. Sports Nut. and Exer. Calcium intake for endurance athletes needs to be adjusted upwards. This mineral is of critical importance to anyone who exercises, and is of critical importance to athletes and endurance athletes. Magnesium is a component of more than enzymes involved in energy metabolism. Magnesium is involved in the production of adenosine triphosphate ATP from fatty acid oxidation see diagram below. ATP stores energy and is present in all cells, especially muscle cells. Low magnesium levels can contribute to early fatigue, nausea, and muscle cramps. Magnesium is involved in a multitude of processes that impact muscle function, including oxygen uptake and electrolyte balance, in addition to energy production. Iron is of critical importance for athletic or sports performance. It is a component of hemoglobin, myoglobin, cytochromes, and other enzymes in the muscle cells. All of these substances are involved in the transport and metabolism of oxygen for energy required for aerobic performance during endurance exercises. Studies have shown that athletes can experience depletion of iron [J Int Sports Nutr ; 2 1 ]. An hour of weight training can deplete 5. Losing too much iron stores can lead to iron deficiency, which causes fatigue and saps endurance. Torrez M, et al. How I investigate acquired megaloblastic anemia. Int J Lab Hematol. Bizzaro N, Antico A. Diagnosis and classification of pernicious anemia. Autoimmun Rev. Krzywański J, et al. Vitamin B12 status and optimal range for hemoglobin formation in elite athletes. Owens DJ, Allison R, Close GL. Vitamin D and the athlete: current perspectives and new challenges. Kunstel K. Calcium requirements for the athlete. Curr Sports Med Rep. Turner AG, Anderson PH, Morris HA. Vitamin D and bone health. Scand J Clin Lab Invest. CAS Google Scholar. Harju T, et al. Prevalence and novel risk factors for vitamin D insufficiency in elite athletes: systematic review and meta-analysis. Eur J Nutr. Marcinowska-Suchowierska E, et al. Vitamin D toxicity—a clinical perspective. Front Endocrinol. Jakobsen MM, et al. The association between vitamin D status and overuse sport injuries: a systematic review and meta-analysis. Transl Sports Med. Silva BC, Bilezikian JP. Parathyroid hormone: anabolic and catabolic actions on the skeleton. Curr Opin Pharmacol. Tai V, et al. Calcium intake and bone mineral density: systematic review and meta-analysis. Kohrt WM, et al. Maintenance of serum ionized calcium during exercise attenuates parathyroid hormone and bone resorption responses. J Bone Miner Res. Lundy B, et al. The impact of acute calcium intake on bone turnover markers during a training day in elite male rowers. Med Sci Sports Exerc. Mountjoy M, et al. The IOC consensus statement: beyond the Female Athlete Triad-Relative Energy Deficiency in Sport RED-S. Br J Sports Med. Harvey JA, Zobitz MM, Pak CY. Dose dependency of calcium absorption: a comparison of calcium carbonate and calcium citrate. Walsh NP. Recommendations to maintain immune health in athletes. Eur J Sport Sci. Gleeson M, Lancaster GI, Bishop NC. Nutritional strategies to minimise exercise-induced immunosuppression in athletes. Can J Appl Physiol. Nieman DC, Pedersen BK. Exercise and immune function. Recent developments. Novick S, et al. How does zinc modify the common cold? Clinical observations and implications regarding mechanisms of action. Med Hypotheses. Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. Chu A, et al. Lower serum zinc concentration despite higher dietary zinc intake in athletes: a systematic review and meta-analysis. DeRuisseau KC, et al. Sweat iron and zinc losses during prolonged exercise. Bechara N, Flood VM, Gunton JE. A systematic review on the role of vitamin C in tissue healing. Carr AC, Maggini S. Vitamin C and immune function. Hume R, Weyers E. Changes in leucocyte ascorbic acid during the common cold. Scott Med J. Righi NC, et al. Effects of vitamin C on oxidative stress, inflammation, muscle soreness, and strength following acute exercise: meta-analyses of randomized clinical trials. Karlowski TR, et al. Ascorbic acid for the common cold: a prophylactic and therapeutic trial. Anderson T, Suranyi G, Beaton G. The effect on winter illness of large doses of vitamin C. Can Med Assoc J. CAS PubMed PubMed Central Google Scholar. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. Nutrition and athlete immune health: new perspectives on an old paradigm. Owen JA Jr. Physiology of the menstrual cycle. Am J Clin Nutr. Elliott-Sale KJ, et al. Methodological considerations for studies in sport and exercise science with women as participants: a working guide for standards of practice for research on women. Greenfield AM, Charkoudian N, Alba BK. Influences of ovarian hormones on physiological responses to cold in women. Temperature Austin. McEwen BS, et al. Estrogen effects on the brain: actions beyond the hypothalamus via novel mechanisms. Behav Neurosci. McNulty KL, et al. The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Muscogiuri G, et al. Sex differences of vitamin D status across BMI classes: an observational prospective cohort study. Rushton DH, Barth JH. What is the evidence for gender differences in ferritin and haemoglobin? Crit Rev Oncol Hematol. Assessment of menstrual blood loss using a pictorial chart. Br J Obstet Gynaecol. McKay AKA, et al. Methodological considerations for investigating iron status and regulation in exercise and sport science studies. Bruinvels G, et al. The prevalence and impact of heavy menstrual bleeding menorrhagia in elite and non-elite athletes. PLoS ONE. Yang Q, et al. Alfaro-Magallanes VM, et al. Menstrual cycle affects iron homeostasis and hepcidin following interval running exercise in endurance-trained women. Barba-Moreno L, et al. Hepcidin and interleukin-6 responses to endurance exercise over the menstrual cycle. Beard J, Tobin B. Iron status and exercise. Six days of low carbohydrate, not energy availability, alters the iron and immune response to exercise in elite athletes. Coates A, Mountjoy M, Burr J. Incidence of iron deficiency and iron deficient anemia in elite runners and triathletes. Clin J Sport Med. Koury MJ, Ponka P. New insights into erythropoiesis: the roles of folate, vitamin B12, and iron. Annu Rev Nutr. Wagner C. Biochemical role of folate in cellular metabolism Reprinted from Folate and Health Disease, pgs 23—42, Clin Res Regul Aff. Hytten F. Blood volume changes in normal pregnancy. Clin Haematol. McPartlin J, et al. Accelerated folate breakdown in pregnancy. Shere M, et al. Association between use of oral contraceptives and folate status: a systematic review and meta-analysis. J Obstet Gynaecol Can. Chitayat D, et al. Folic acid supplementation for pregnant women and those planning pregnancy: update. J Clin Pharmacol. Nattiv A, et al. American College of Sports Medicine position stand. The female athlete triad. PubMed Google Scholar. International Olympic Committee IOC Consensus Statement on Relative Energy Deficiency in Sport RED-S : update. Papageorgiou M, et al. Reduced energy availability: implications for bone health in physically active populations. Ackerman KE, Misra M. Bone health and the female athlete triad in adolescent athletes. Phys Sportsmed. Bernstein J, et al. Musculoskeletal medicine. Rosemont: American Academy of Orthopaedic Surgeons; xxiv, , 44 p. of plates. Effects of reduced energy availability on bone metabolism in women and men. De Souza MJ, Koltun KJ, Williams NI. The role of energy availability in reproductive function in the female athlete triad and extension of its effects to men: an initial working model of a similar syndrome in male athletes. Smith ES, et al. Managing female athlete health: auditing the representation of female versus male participants among research in supplements to manage diagnosed micronutrient issues. Download references. This supplement is supported by the Gatorade Sports Science Institute GSSI. The supplement was guest edited by Lawrence L. Spriet, who convened a virtual meeting of the GSSI Expert Panel in October and received honoraria from the GSSI, a division of PepsiCo, Inc. Dr Spriet received no honoraria for guest editing this supplement. Dr Spriet suggested peer reviewers for each paper, which were sent to the Sports Medicine Editor-in-Chief for approval, prior to any reviewers being approached. Dr Spriet provided comments on each paper and made an editorial decision based on comments from the peer reviewers and the Editor-in-Chief. Where decisions were uncertain, Dr Spriet consulted with the Editor-in-Chief. The views expressed in this manuscript are those of the authors and do not necessarily reflect the position or policy of PepsiCo, Inc. School of Human Sciences Exercise and Sport Science , The University of Western Australia, Crawley, WA, , Australia. Western Australian Institute of Sport, Mt Claremont, WA, , Australia. Nutrition and Health Innovation Research Institute, School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, , Australia. Medical School, The University of Western Australia, Crawley, WA, , Australia. Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, VIC, , Australia. You can also search for this author in PubMed Google Scholar. Correspondence to Peter Peeling. This article is based on a presentation by Peter Peeling to the GSSI Expert Panel in October Funding for attendance at that meeting Peter Peeling , together with an honorarium for preparation of this article divided between Peter Peeling, Marc Sim and Alannah McKay were provided by the GSSI. No other specific sources of funding were used to assist in the preparation of this article. The authors have no conflicts of interest to declare that are relevant to the content of this article. All authors certify that they have no affiliations with or involvement in any organization or entity with any financial interest or non-financial interest in the subject matter or materials discussed in this manuscript. The authors have no financial or proprietary interests in any material discussed in this article. Iron is a common deficiency, and especially among women. Iron deficiency commonly descends into anemia, which can produce serious health problems and, needless to say, a huge dip in performance. Eating high-quality meats and combining supplementation of Iron and vitamin B12 can help deal with this issue. Zinc intake is, like magnesium, controlled through dietary factors like nut, seed, and wholegrain intake. As a powerful antioxidant vitamin, this is a crucial part of any diet. The increased oxidative stress athletes place on themselves through exercise and stress only increases the amount of antioxidant effect they need. This is primarily found in foods athletes may want to focus on anyway: red-orange plant foods like bell peppers, tomatoes, and sweet potatoes. Not only that, but a deficiency in these areas specifically impacts athletic performance, with B1 and B6 offering different risks. Just like vitamin A, the main benefits of vitamin E are in its prevention of excessive stress on the cells. This is important for reducing the risk of illness and knock-on effects through oxidative stress and inflammation. These are primarily useful for maintaining a healthy hormonal environment, allowing for better recovery and growth in response to training. This is a vitamin that often flies under the radar but is crucial in the proper regulation of proteins required for blood health. Athletes have increased vitamin K needs, and the quality of blood is a key factor in maintaining health and effective performance in athletes. This is obviously going to be more important in endurance athletes. Especially those like runners and triathletes, who are going to experience repetitive impact under bodyweight load. Vitamin C intake is important for everyone, but where it crosses the line into a performance aid is when we consider collagen. This is the most abundant form of protein in the body, specifically involved in some of the areas most vulnerable to exercise stress. |
| 9 Vitamins and Minerals That Aid Sports Recovery | Iron and Iron Deficiency Anemia. Various studies have demonstrated an increased endogenous antioxidative capacity 17 , 28 and increased antioxidative enzyme activity e. Haun C, Vann C, Osburn S, et al. Iron-Deficiency Anemia. Creatine is one of the most studied molecules in modern science. Sign up to receive content, exclusive offers, and much more from NASM! Athletic performance leads to the production of harmful free radicals. |
| Minerals for Sports Performance and Exercise | Maughan RJ. Avoid supplements marketed to burn fat, increase energy, or promise anything that sounds too good to be true. Supplements have been at the heart of athletes for millennia. Wagner C. Order total. There are no specific guidelines for athletes and calcium intake. |
| Related Posts | Int J Sports Med ct;18 7 : ]. This article reviews the safety of taking vitamins, as well as the side…. Additional research found that low iron levels can cause many adverse symptoms in female athletes, including reducing endurance and increasing the amount of energy that the body uses. Aside from preventing cramping, electrolyte levels above what you need can be used as part of a nutritional approach to better recovery and performance. Calcium is the most abundant mineral in the body and is mainly found in bones and teeth, with a structural and functional role to play. Fact-check all health claims: Do they align with the current body of scientific evidence? It is of most importance to endurance performances, especially in hot weather. |
Vitamins and minerals for athletes -
Accordingly, it is important to remember the thoughts of Larson-Meyer et al. There are a multitude of interacting factors that can contribute to sub-optimal nutrient status in athletes; these factors include processes such as increased excretion in sweat, urine and faeces, increased turnover, decreased absorption in the gastrointestinal tract, and biochemical adaptation to training [ 3 , 4 ].
However, broad vitamin and mineral deficiencies are uncommon in athletes [ 5 ], since overall energy intake generally increases to meet the energy requirement of the training demand, which affords appropriate replenishment of the greater micronutrient needs.
Regardless, it is not always the case that energy intake increases commensurate with training load. For example, it is not uncommon for energy availability to be compromised in endurance athletes with heavy daily training schedules, where repeated bouts of exercise throughout the day can negatively impact the opportunity to adequately replenish energy requirements between sessions [ 6 ].
Further, the consumption of high-energy processed foods i. sport gels, bars, and other highly processed products in such athletes can lead to poor nutrient composition and quality within the diet, even if energy intake is appropriate.
Finally, in weight sensitive or aesthetic sports, low energy availability is commonly reported due to restricted dietary intake in an attempt to manipulate body composition [ 7 ].
iron in red blood cell production [ 8 ]. Notwithstanding, it is also likely that the inflammatory responses to heavy training may impact the ability of an athlete to absorb various nutrients at the level of the gut [ 9 ], which over time can also contribute to a greater exposure to risk of nutrient deficiency.
For instance, exercise-induced increases in the inflammatory cytokine interleukin-6 have been linked to increases in the liver-produced peptide, hepcidin, which when elevated, functions to decrease iron absorption in the gut [ 10 ], a process recognised to be a contributor to the commonly seen compromised iron stores of athlete populations [ 11 ].
Underlying nutrient deficiencies in athlete populations may impact a variety of health and performance outcomes. Commonly, symptoms of nutrient depletion in athlete populations tend to initially present as feelings of lethargy and fatigue [ 12 ], which may eventually impact training consistency, and therefore performance, over time.
Given these potential negative implications for performance, it is integral that the nutrition support team working with athletes have a well-structured process of assessment to uncover nutrient issues prior to it affecting performance; this approach can also provide a comprehensive assessment tool to evaluate the need for dietary supplements when addressing any identified problems.
In an attempt to provide this structure, a modified A—E framework of adapted nutritional assessment has been previously proposed [ 2 , 13 ]. This framework provides a comprehensive assessment of nutritional status across five key domains, including:.
Biochemical analysis, to assess the presence and levels of targeted biomarkers e. iron, vitamin D [25 OH D], etc. on nutrient intake as an underlying cause of any potential issues. It should be noted that individual aspects of this comprehensive assessment approach may be conducted by numerous individuals within the sports medicine team supporting an athlete i.
dietitian, sports physician, etc. In combination, the interrogation of these five factors provides a comprehensive assessment tool to enable the detection of nutrient disorders, the potential contributing factors to the disorder, and the approach i.
nutritional correction or supplementation to address any identified problem s. If a nutrient deficiency is uncovered, consideration needs to be given to numerous underlying factors that could influence the success of any intervention.
One significant factor might include the approach taken to correcting the issues. For instance, for any given identified nutrient deficiency, there are several approaches that can be taken to improve the situation. However, it is not always possible to correct a nutrient deficiency by simply advising the athlete to eat more, especially when a deficiency generally requires more of the specific nutrient to fix the problem than the typical Recommended Dietary Intake RDI [ 1 ].
Of note, RDI is the average amounts of specific nutrients required daily for sustenance or avoidance of deficiency states [ 14 ].
Given this issue, a concurrent approach to increasing nutrient density from food might be to explore the addition of a specific oral supplement i. consuming a daily iron supplement to make up for low overall iron intake in a vegetarian diet.
In general, the efficacy of this approach is usually high; however, the process to replete an issue is usually slow i. at least 4—12 weeks in the case of vitamin D [ 15 , 16 ] and iron [ 17 , 18 ] , could result in some level of gastrointestinal GI distress, and as with any commercially available supplement, may be accompanied by some level of risk relevant to supplement contamination [ 19 ].
Therefore, a well-considered approach using batch-tested supplements should be undertaken. iron and B vitamins might be to consider infusion of the depleted nutrient directly into the circulation i. parenteral supplementation.
Given that most nutrient deficiencies have their origin at the level of the gut, parenteral approaches to supplementation are attractive since they bypass this issue, and their effect is immediate. However, parenteral approaches to nutrient supplementation are associated with their own set of risks [ 20 ], such as adverse reactions to the infusion itself, issues and well-justified stigma with needle policies in elite sporting organisations [ 21 ] and antidoping rule considerations for routes of administration that must be considered.
Accordingly, it is not uncommon that this final approach to nutrient supplementation is generally reserved for more severe and persistent cases of deficiency, and therefore should only be considered in collaboration with a trained sports physician. Once the approach of supplementation is determined, other considerations for the practitioner working with athletes who present with an identified nutrient deficiency might include:.
The dose which will likely be greater than the RDI to correct an issue and formulation of the supplement,. The interactions of the supplement with other food e.
co-consumption of iron and calcium can decrease the absorption of iron, whereas co-consumption of iron and vitamin C can enhance the effect [ 22 ] ,. Any food—drug interactions that might be of relevance e. oral contraceptives negatively impacting folate metabolism, etc. The duration of supplement consumption i.
When considering the numerous vitamins and minerals that exist in our diet, and the innumerable functions they play, it becomes clear that a comprehensive review of them all would be impractical although readers are referred to Beck et al.
However, from an athlete-centric perspective, there are some key vitamins and minerals that are integral to adaptation and optimal function.
From a haematological perspective, iron, folic acid and vitamin B12 are significant contributors to red cell production [ 24 ]. The importance of iron is well established for its critical role in the formation of haemoglobin incorporated within red blood cells and enzymes integral to the electron transport chain at a cellular level.
Consequently, iron is integral to key processes including oxygen transport and energy production, which are highly relevant to athletes [ 25 ].
Currently, it is established that there are three stages of iron deficiency, which progressively increase in symptoms and severity of effect as the depletion of serum ferritin sFer , haemoglobin Hb and transferrin saturation TSAT progress [ 27 ].
Stage 1 is iron depletion ID , characterised by a reduction in sFer without impact on red blood cell production. Stage 2 is iron deficiency non-anaemia IDNA which presents with further depleted sFer, causing erythropoiesis to diminish as the iron supply to the erythroid marrow is reduced as evident by a decrease in TSAT.
Stage 3 is iron-deficient anaemia IDA which represents the most serious and debilitating level of compromise, where low sFer and TSAT have progressed to a decrement in Hb concentration.
Here, not only do athletes report the common feelings of lethargy and fatigue as they do in stage 1, iron depletion , but they also present with reductions in overall physical capacity [ 11 ]. Previous work has developed athlete-specific blood screening [ 11 ] and iron supplementation frameworks [ 22 ], thus providing practitioners with guidelines and strategies to mitigate the progression of stage 1 iron depletion to a more severe stage of impact i.
stages 2 and 3. Interestingly, current data suggest that iron supplementation in the absence of severe deficiency i.
IDA is unlikely to result in performance benefits for athletes, with meta-analyses demonstrating unchanged performance outcomes in iron-deficient non-anaemic IDNA athletes [ 28 ].
However, iron supplementation provided to IDNA individuals has been shown to improve haemoglobin and ferritin concentrations, whilst also reducing the subjective feelings of fatigue during exercise [ 29 ], which can impact the quality and consistency of training over time.
Furthermore, under exceptional circumstances of environmental stress, such as altitude training designed to stimulate red cell production, iron supplements should be considered in athletes with suboptimal ferritin stores, in an effort to meet the additional erythropoietic demands of the hypoxic stimulus [ 11 , 30 ].
In addition to iron, it is also well recognised that B vitamins have an important role in haematological function in active populations [ 31 ]. Of the nine B vitamins found within the diet, folate B9 and cobalamin B12 play crucial roles in facilitating the production of red cells in the bone marrow [ 32 ].
Interestingly, clinical B12 [ 33 ] or folate deficiency [ 34 ] can result in megaloblastic anaemia, due to disruption of DNA synthesis and repair that results in ineffective erythropoiesis [ 24 ]. Notably, pernicious anaemia, a form of megaloblastic anaemia, occurs due to B12 deficiency and can only be treated with parenteral administration of B12 due to a lack of gastric intrinsic factors required for B12 absorption [ 35 ].
In athlete populations, observational data suggest that low circulating levels of B12 are mildly associated with lower haemoglobin concentration and haematocrit, and that B12 supplements may be beneficial to haematological adaptation when suboptimal levels are detected in the blood [ 36 ].
However, standardised thresholds for the classification of B12 deficiency in athletes are not well defined, and therefore, further work is required to establish best practice guidelines for addressing this issue.
Of note, the impact of low B12 levels is especially pertinent to vegetarian and vegan athletes, since B12 is found more readily in animal food sources. Accordingly, athletes adhering to certain dietary restrictions may need to be mindful of relevant sources of B12 in their diet, and not averse to biochemical and clinical assessment of B12 and iron stores if persistent feelings of lethargy are present.
When considering bone health, vitamin D [ 37 ] and calcium [ 38 ] have been extensively studied in athlete populations. Vitamin D is known to play an important role in calcium homeostasis, which is essential for bone health, thus having a positive effect on mitigating fracture risk.
Vitamin D can have a positive effect on osteoblasts and bone remodelling via induction of receptor activator of nuclear factor-κB ligand RANK-L and phosphate homeostasis [ 39 ]. Collectively, such factors, in combination with the mechanical loads of exercise, are hypothesised to stimulate mitogen-activated protein kinase signalling, which may promote increased bone mineral density and lower fracture risk see [ 37 ] for review.
Such events are often accompanied by severe hypercalcemia and hypercalciuria, as well as low parathyroid hormone activity, which may compromise bone integrity [ 41 ]. In addition to vitamin D, low serum calcium caused by dietary insufficiencies is known to stimulate an increase in parathyroid hormone PTH and osteoclast activity, inducing a catabolic effect on bone [ 43 ].
Such scenarios may benefit from calcium supplements to support bone health. Finally, a reduction in serum ionised calcium occurs during exercise, prompting an increase in PTH activity and bone resorption [ 45 ]. Interestingly, pre-exercise calcium intake mg has been shown to minimise perturbations of bone calcium homeostasis [ 46 ], and therefore, this approach might be considered for athletes at heightened risk of bone injury.
To maximise absorption, this calcium intake should be apportioned in smaller doses i. milk, yoghurts, cheese or plant-based foods e. Sub-optimal nutrition is a major risk factor for illness and infection in athletes [ 49 ], with low energy availability often highlighted as a major consideration [ 7 ].
A range of nutrients are known to play a significant role in immune function i. iron, vitamins A, D, E, B6, B12; for review see [ 50 ]. For instance, vitamin D is reported to play an important role in both innate and acquired immunity, with numerous reports presenting a case for an inverse relationship between vitamin D concentrations and upper respiratory infection URI in athletes and military personnel for review see [ 37 ].
In addition to vitamin D, zinc and vitamin C are commonly considered supplements to help improve immune function [ 51 ]. Zinc is reported to play an important role in nucleotide and nucleic acid synthesis, whilst also acting as an antiviral agent by increasing interferon gamma, thus decreasing the docking of common cold viruses with binding sites [ 52 ].
Interestingly, a previous systematic review has reported that athletes often present with lower circulating zinc concentrations than the general population, despite their greater dietary intake [ 54 ]. This suggests that the zinc requirements of athletes are likely higher than the general population, possibly due to sweat losses experienced as part of extended periods of intense training [ 55 ].
Often promoted for its antioxidant capacity [ 56 ], vitamin C is an active scavenger of reactive oxygen species in intra- and extra-cellular fluid [ 57 ].
Such events provide rationale for vitamin C intake when attempting to preserve athlete health, especially during infection or during heavy training where inflammation and oxidative stress are acutely increased.
Interestingly, clinical trials have reported a dose—response relationship between vitamin C supplementation and URI duration, with large daily oral dosages between 3 to 8 g [ 60 , 61 ]. Furthermore, a Cochrane review reported that in five studies conducted from to , low-dose vitamin C supplements 0.
Such findings have led to the common suggestion that vitamin C supplements might be considered for athletes during periods of heightened infection risk, such as extended periods of heavy training or travelling for key competitions [ 63 ].
Females have distinct biological and phenotypical attributes which make the nutrient needs of female athletes unique.
In females, the sex hormones, oestrogen and progesterone, play an important role in reproductive development and menstruation [ 64 ], signalling the release of other hormones such as luteinizing hormone and follicle stimulating hormone , which also have important roles in ovulation and maintaining pregnancy.
Female ovarian hormones not only change across the life span from puberty through to menopause , but also change cyclically throughout the four phases of the menstrual cycle 1—menstruation phase, 2—follicular phase, 3—ovulation phase, 4—luteal phase.
For instance, during menstruation, concentrations of both ovarian hormones are low [ 65 ]; however, oestrogen levels increase during the follicular phase to stimulate ovulation, prior to high circulating concentrations of both oestrogen and progesterone during the luteal phase. In addition to their reproductive roles, ovarian steroids can influence a variety of physiological and biological processes, such as thermoregulation, metabolism, cognition and autonomic regulation [ 65 , 66 , 67 ].
When considered collectively, the implications of these physiological alterations may extend to impact athletic performance. Regardless, it is evident that female athletes more commonly present with certain micronutrient deficiencies [ 69 , 70 ], and therefore, nutritional approaches that consider the unique needs of female athletes are required.
Currently, there is limited research exploring the periodisation of nutrition around the menstrual cycle. However, there are minerals which merit closer investigation, such as the intake of iron. This is particularly important to menstruating female athletes who might experience losses equating to between 5 and 40 mg of iron each cycle [ 71 , 72 ].
Of note, this number is likely much higher in women with heavy menstrual bleeding HMB , a condition thought to be highly prevalent in athletic cohorts [ 73 ]. Interestingly, hepcidin, the aforementioned iron regulatory hormone responsible for controlling iron absorption, has been shown to be downregulated by oestrogen [ 74 ], which means that iron absorption might be increased when oestrogen levels are high i.
follicular phase of the menstrual cycle. This may provide a window of opportunity for females to recover the net iron loss from menstruation. While mechanistic support for this association is strong, studies of human trials are unclear [ 75 , 76 ] and no study has yet directly assessed changes in iron absorption rather than hormonal alterations across the menstrual cycle in female athletes.
Regardless, these menstrual blood losses and hormonal fluctuations are unique to female athletes, and result in a greater iron requirement compared with males.
However, this RDI can be quite difficult for females to achieve as their generally smaller body size means a lower absolute energy intake is required when compared with males.
To compound this issue, female athletes commonly follow diets that are restrictive, including vegetarian or vegan diets low in quality haem iron sources [ 11 ], or those limiting either carbohydrate or energy intake [ 78 ], which have been shown to contain lower amounts of dietary iron.
Accordingly, inadequate energy intake, and therefore lower dietary iron intake, contributes to the higher incidence of iron deficiency seen in female athletic populations [ 79 ]. Consequently, an increased focus on either dietary or supplemental iron intake in female athletes is required, particularly where additional challenges to iron balance occur from high exercise loads.
This is reflected in the iron screening recommendations for athletes [ 11 ], which suggest that females should have their iron status assessed at 6-month intervals, especially in cases of known iron compromise.
The more frequent routine screening of women allows minor deficiencies in iron i. stage 1 iron depletion to be treated prior to progression towards severe stages of the nutrient disorder i.
stage 3 IDA. In addition to iron, folate is a B vitamin of particular importance to pre-conception and throughout pregnancy. As described previously, both iron and folate have fundamental roles in erythropoiesis [ 80 ]. Further, folate coenzymes are essential in nucleic acid synthesis, methionine regeneration, and in one-carbon metabolism [ 81 ], making them particularly important during periods of rapid growth i.
during pregnancy. Female athletes training throughout their pregnancy should strongly consider both iron and folate supplementation, as the added haematological stress of high exercise volumes on top of those associated with foetal growth and development may accelerate the progression of a deficiency, if not treated proactively.
These recommendations are based on the general population, as athletic specific values do not currently exist; however, they should be generally applicable assuming a pre-existing deficiency is not evident.
Nevertheless, given the lack of research in the area, individualised consultation and screening for nutrient deficiencies throughout pregnancy is strongly advised.
Interestingly, there is evidence to suggest that oral contraceptive use is also associated with a reduction in plasma folate concentrations and red blood cell folate concentrations [ 84 ].
Accordingly, athletes using oral contraceptives may need to consider higher folate consumption, particularly if planning pregnancy. Of note, many prenatal vitamins will contain between and µg DFE of folic acid, which will support reproductive health and provide protective effects on the foetus when used for 3—6 months prior to conception [ 85 ].
Clear associations between menstrual function, bone health and energy availability have previously been described via the Female Athlete Triad [ 86 ] and more recently as part of the Relative Energy Deficiency in Sport REDs model [ 87 ].
While acknowledging the limitations associated with using BTMs to infer bone health, it may allude to an ability for men to better tolerate caloric restriction compared with women [ 92 ].
While vitamin and mineral intake can help support bone health, it is less effective when low energy availability is present, and in these instances optimising energy intake should be the primary nutritional intervention to improve poor bone health.
Overall, when considering the unique challenges of female athletes and the associated needs for vitamin and mineral intake, it should be mentioned that a recent audit on the representation of women in research examining iron, calcium and vitamin D supplementation [ 93 ] found not one study was able to classify and report menstrual status according to best practice guidelines [ 65 ].
Accordingly, a greater effort to explore the unique nutrient needs of the female athlete is warranted. Athletes are regularly exposed to high levels of training stress, and therefore, their energy intake needs to match the energy demand.
However, there are a variety of factors that contribute to the poor replenishment of energy needs in athletes, and as such, the replenishment of key vitamins and minerals can be compromised, putting athletes at an increased risk of nutrient deficiencies.
Given this increased risk, it is important that practitioners use a robust framework to assess the overall energy requirements, the current dietary practices and the biological and clinical status of their athletes, to identify if and when an athlete may require nutritional intervention.
Should a nutrient deficiency be detected, it is important to consider the appropriate approach to correcting the problem, whilst also accounting for the various factors e. Of note, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e.
iron and B vitamins are significant contributors to haematological adaptation. Finally, it should be noted that the female athlete has nuanced vitamin and mineral requirements that differ to their male counterparts, and that the research landscape requires significant work to better understand the unique nutritional challenges they face.
Close GL, et al. Int J Sport Nutr Exerc Metab. Article PubMed Google Scholar. Larson-Meyer DE, Woolf K, Burke L.
Assessment of nutrient status in athletes and the need for supplementation. Article CAS PubMed Google Scholar. van der Beek EJ. Vitamin supplementation and physical exercise performance. J Sports Sci. Bruins MJ, et al. Considerations for secondary prevention of nutritional deficiencies in high-risk groups in high-income countries.
Article PubMed PubMed Central Google Scholar. Haymes EM. Vitamin and mineral supplementation to athletes. Int J Sport Nutr. Beck KL, et al.
Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Wasserfurth P, et al. Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention.
Sports Med Open. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.
J Acad Nutr Diet. McClung JP, Gaffney-Stomberg E, Lee JJ. Female athletes: a population at risk of vitamin and mineral deficiencies affecting health and performance.
J Trace Elem Med Biol. Peeling P, et al. Effects of exercise on hepcidin response and iron metabolism during recovery. Sim M, et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. Tardy AL, et al. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.
Article CAS PubMed PubMed Central Google Scholar. Boosalis MG. ABCDEs of sports nutrition assessment. It's best to get this vitamin from your diet especially because a vitamin E deficiency isn't common. Antioxidant supplements such as vitamin E IU per day and C 1, milligrams per day tend to block muscle-building anabolic signaling pathways, impairing adaptations to resistance training.
For those hoping to build muscle, you should practice caution when taking these supplements. Zinc plays a role in about enzymes and is involved in immune functions, building proteins including muscles, healing wounds, DNA development, and growth.
Oxidative stress that is induced by physical activity may increase the risk of mild zinc deficiency that's been reported in athletes which can lead to serious health and sports performance detriments.
Zinc is also helpful for the immune system, which can be impacted by frequent and prolonged exercise. It also helps promote wound healing and tissue repair, so may aid in the recovery process post-workout.
Additional nutrients facilitate optimal sports recovery as well, including omega-3 fatty acids which can reduce inflammation, amino acids, creatine, and non-vitamin antioxidants like coenzyme Q10, and others.
The best way to ensure you obtain all of the vitamins and minerals you need is by eating enough food, including a wide variety of nutrient-dense foods of many colors. This includes vegetables, fruits , whole grains, lean proteins, and healthy fats. Creating a healthy grocery list and meal plan that factors in these foods will help ensure you always have them on hand and are consuming them regularly.
Getting nutrients from food rather than relying on supplements is the best way to help your body recover from exercise. If you are concerned you are lacking in certain nutrients and that it might be impacting your sports recovery, talk to a healthcare provider or registered dietitian.
They can check your vitamin and mineral levels if you are concerned about deficiencies. A simple blood test can check your levels of important vitamins like vitamin D, the B vitamins, and more.
If you do have trouble meeting your daily intakes for specific nutrients, supplements are an option. But you should only take them under the advice of a healthcare provider.
Keep in mind that some supplements are not regulated by the FDA and it's important to look for certifications of proper manufacturing and purity such as USP, NSF, or ConsumerLabs. Some types of supplements, such as supplements for joint health , are designed specifically with exercise support or athletic performance in mind.
Sports nutrition is a vital aspect of any type of training or physical activity, no matter if you are a professional athlete or a casual exerciser. Getting enough vitamins and minerals will help optimize the recovery process after exercise so you can perform again at your best while working toward your goals.
Try to consume a nutrient-dense diet with plenty of variety in order to meet your nutritional needs. But if you are concerned you may be falling short, talk to a healthcare provider to determine if you have any deficiencies.
Blood tests can be used to check your levels to see if they are within normal range. Several vitamins aid in muscle recovery. Some of the key vitamins include vitamin D, B vitamins, and vitamin C. Obtain these vitamins by consuming a diet full of nutrient dense, colorful foods, lean proteins, healthy fats, and whole grains.
Taking vitamins post-workout is not necessary. However, if taking your vitamins after a workout helps you create a habit by building on your current routine, it might be a great choice. You can take vitamins at any time, following instructions on your product's label, such as taking fat-soluble vitamins with fat.
Directly after a workout, the most vital nutrients to consume are carbohydrates and protein. Other than these macronutrients, there are no specific requirements. However, to support recovery and optimal health, it's essential to consume a nutrient-dense diet with plenty of vitamins and minerals and with enough calories to support your training.
National Institutes of Health. Dietary supplements for exercise and athletic performance. Haun C, Vann C, Osburn S, et al.
Muscle fiber hypertrophy in response to 6 weeks of high-volume resistance training in trained young men is largely attributed to sarcoplasmic hypertrophy.
PLoS One. Ford TC, Downey LA, Simpson T, McPhee G, Oliver C, Stough C. The effect of a high-dose vitamin B multivitamin supplement on the relationship between brain metabolism and blood biomarkers of oxidative stress: a randomized control trial.
National Institutes of Health, Office of Dietary Supplements. Vitamin B12 fact sheet. Ueland PM, Ulvik A, Rios-Avila L, Midttun Ø, Gregory JF. Direct and functional biomarkers of vitamin B6 status.
Annu Rev Nutr. Mosegaard S, Dipace G, Bross P, Carlsen J, Gregersen N, Olsen RKJ. Riboflavin deficiency-implications for general human health and inborn errors of metabolism. Int J Mol Sci. Woolf K, Hahn NL, Christensen MM, Carlson-Phillips A, Hansen CM. Nutrition assessment of B-vitamins in highly active and sedentary women.
Bytomski JR. Fueling for performance. Sports Health. Department of Health and Human Services. Vitamin C Factsheet for Professionals. Torre MF, Martinez-Ferran M, Vallecillo N, Jiménez SL, Romero-Morales C, Pareja-Galeano H.
Supplementation with vitamins c and e and exercise-induced delayed-onset muscle soreness: a systematic review. Department of Human Services. Vitamin A and Carotenoids - Health Professional Fact Sheet.
Effects of astaxanthin on the protection of muscle health Review. Exp Ther Med. Published online July 29, Potassium - Health Professional Fact Sheet. Lindinger, M. Regulation of muscle potassium: exercise performance, fatigue and health implications.
Eur J Appl Physiol , — Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro D. Impact of magnesium supplementation in muscle damage of professional cyclists competing in a stage race.
Magnesium - Health Professional Fact Sheet. Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance.
Journal of the Academy of Nutrition and Dietetics. International Sports Science Association. Gröber U, Werner T, Vormann J, Kisters K. Myth or reality—transdermal magnesium?
Alaunyte I, Stojceska V, Plunkett A. Iron and the female athlete: a review of dietary treatment methods for improving iron status and exercise performance.
J Int Soc Sports Nutr. Frozen fruits and vegetables are picked at the peak of their ripeness when they contain the most nutrition and flash frozen.
Look for those that are in their original form and not covered in sauces or breading. In addition, athletes should avoid overcooking vegetables, which causes micronutrients to diminish.
Instead, they can steam, blanch, microwave, grill, or roast. These are all easy ways to cook vegetables and retain their nutrition. In the above list, I put nutrient density first because it is the most important.
Some foods are simply better than others for providing a lot of micronutrients. Below are some great choices for nutrient-dense foods:. Part of the reason is because it is packed with nutrition.
It is a good source of vitamins K, C, A, and B6, as well as calcium. It also contains natural antioxidants and fiber. Kale can be eaten raw in a salad, roasted with a little salt to make kale chips, or sautéed into a wide variety of recipes. It is also starchier than other squashes, making it higher in carbohydrates and a cleaner-burning fuel source.
Butternut squash can be roasted, boiled, or mashed, and is great in risotto. They are also a fuel source, and some such as quinoa contain higher amounts of amino acids than others.
In addition, whole grains have a lower glycemic index than other carbohydrates, which causes less of a spike in blood sugar levels and allows for a longer duration of satiety. They provide a fair amount of magnesium, iron, folate, potassium, and fiber. They can be prepared in soups or stews, made into spreads, or placed on a salad.
They also provide protein, fiber, potassium, vitamin E, and folic acid. They are easy to make into a snack, can be added to many recipes, or used in cereal. Most important to focus on for athletes are calcium, iron, zinc, magnesium, the B vitamins, and vitamin D, as well as some antioxidants such as vitamins C and E, beta-carotene, and selenium.
Levels for these can be low, especially in female athletes. Inadequate energy intake or avoidance of animal products are typically the culprits. It has many other important tasks, such as regulation of muscle contraction, nerve conduction, and blood clotting. There are two main forms of calcium supplements, if supplementation is needed: carbonate and citrate.
Both forms are well absorbed, but individuals with reduced levels of stomach acid can absorb the citrate form more easily. Calcium carbonate is commonly available and inexpensive, and its absorption rate is most efficient when taken with food. Calcium citrate is absorbed equally effectively when taken with or without food.
No more than milligrams of calcium should be taken at a time to ensure optimal absorption and utilization. When this goal is not achieved, performance declines because of less than optimal levels of hemoglobin, as well as changes in the muscle—reduced amounts of myoglobin and iron-related enzymes that are involved in energy production.
Hemoglobin and myoglobin are both oxygen-carrying proteins. The capacity to carry oxygen is essential for endurance exercise as well as for normal function of the nervous, behavioral, and immune systems. Iron deficiency, with or without anemia, can impair muscle function and limit work capacity. Iron depletion is typically related to inadequate energy intake.
There are other factors that can affect iron status, including following a vegetarian diet with poor iron availability, times of rapid growth in adolescence, training at high altitudes, and increased losses sweat, urine, feces.
It is prudent to perform routine iron screenings, including serum ferritin levels, to determine possible supplementation needs. Also note that reversing iron deficiency anemia can take three to six months.
Good sources of iron include chicken and beef liver, Cream of Wheat, dried fruits, oatmeal, beans, lentils, and meats. Certain forms of iron from non-meat sources are absorbed more readily when foods with vitamin C are consumed at the same time.
Also important to consider is that absorption is decreased when taken with tea, coffee, chocolate, dark leafy greens, whole grains, soda, and certain minerals. A good rule of thumb if iron stores are low is to consume calcium-rich foods and tea between meals. Also, focus on getting vitamin C-rich foods at meal times, especially when consuming non-meat iron sources.
Basal metabolic rate, thyroid hormone levels, and protein utilization have been shown to be directly affected by zinc status. Athletes, especially women, who are at risk for impaired zinc status are those who consume a diet low in overall energy needs and animal protein, but high in fiber.
Athletes should be cautioned against single-dose zinc supplements because they often exceed the UL of 40 mg. Consuming too much zinc can lead to low HDL cholesterol and nutrient imbalances by interfering with absorption of other minerals, such as iron and copper.
Qnd Strategies for healthy digestion minerals are Energy-boosting snacks fundamental athletfs to athletfs human functions Vitamins and minerals for athletes athlefes essential to optimise athlete performance. Athletes incur a athlete turnover of key vitamins and minerals and are therefore dependent on sufficient energy intake to replenish nutrient stores. When working to determine if an athlete requires vitamin or mineral supplements, practitioners should use a robust framework to assess the overall energy requirements, current dietary practices and the biological and clinical status of their athletes. Of note, any supplementation plan should account for the various factors that may impact the efficacy of the approach e. Importantly, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e.
For athletes, striving to Ayurvedic detox diets the ayhletes how Vutamins work and atheltes ones are most important can make or break minersls season. Right behind Vitamins and minerals for athletes come two more questions. What foods pack the most punch for vitamins and minerals? Should I take a supplement? Here at the University of Texas, I am fortunate to collaborate with a dynamic group of athletic trainers, strength coaches, and sports medicine physicians to ensure our athletes are not deficient in their nutritional intake. Our student-athletes are screened for iron and vitamin D blood levels and offered nutritional consultations when they first arrive on campus.
Sie irren sich. Ich kann die Position verteidigen. Schreiben Sie mir in PM.