Micronutrients for young athletes -
At-risk athletes for iron deficiency should be regularly screened and aim for a daily iron intake above the Recommended Dietary Allowance RDA of 18mg for women, 8mg for men Cowell et al.
Vitamin D is an essential micronutrient for athletes in particular due to its important role in maintaining bone health and regulating the minerals calcium and phosphorus. Dietary sources of vitamin D include fatty fish, beef liver, egg yolks, cheese, some fortified dairy and cereal products, and mushrooms; however, as a fat soluble vitamin, a fat source is required for optimal absorption.
Unfortunately, dietary interventions alone have shown to be unreliable in resolving insufficiencies. Therefore, responsible UVB exposure and supplementation may be necessary to maintain sufficient status. Calcium plays an integral role in the growth, maintenance and repair of bone tissue, as well as muscle contraction, nerve conduction, and blood clotting.
Foods high in calcium include dairy products such as milk, yogurt and cheese, as well as non-dairy options such as beans and lentils, almonds, dark leafy greens and figs.
Even though physical activity is considered a key component of stress management and stress relief, exercise still creates internal stress within our bodies. When we engage in aerobic requiring oxygen exercise, our oxygen consumption increases significantly compared to rest.
As a byproduct of this aerobic metabolism, reactive oxygen species ROS are produced. In relatively low amounts, such as with acute exercise and low-grade stress, ROS are beneficial to our health and play an essential role in the development and optimal functioning of every cell in our body Thomas et al.
Chronic stress including chronic exercise-induced stress , however, can cause elevated intracellular levels of ROS and lead to oxidative stress. Oxidative stress occurs when there is a shift in the balance between oxidants and antioxidants in the favor of oxidants Peternelj, et al.
Antioxidants have the ability to attenuate the damaging effects of ROS. Our bodies generate their own antioxidant defenses; however, antioxidants are also found in food, especially fruits, vegetables and other plant-based whole foods. The safest and most effective strategy to increase antioxidant levels in the body is to consume a varied diet high in antioxidant-rich plant foods, such as berries, dark chocolate, green tea, kale, spinach, beans and nuts Peternelj, et al.
Individuals at greatest risk for low antioxidant intakes are those who restrict energy intake, follow a chronically low-fat diet, or limit intake of carbohydrates such as fruits, vegetables and whole grains Thomas et al. Current research does not support the use of antioxidant supplementation as a means of combating exercise-induced oxidative stress, as high antioxidant doses have been shown to interfere with the positive effects of exercise and training-induced adaptations Peternelj, et al.
The MyPlate food guide offers tips on what kinds of foods and drinks to include in your child's meals and snacks. It's important for young athletes to drink plenty of fluids to prevent dehydration , which can zap strength, energy, and coordination and lead to heat-related illness.
Even mild dehydration can affect athletic performance. Athletes can't rely on thirst to tell if they're getting dehydrated. Thirst is a sign that their body has needed liquids for a while.
Kids should drink water before physical activity and every 15 to 20 minutes throughout. They also should drink water afterward to restore fluid lost through sweat. Many sports drinks are available, but plain water is usually enough to keep kids hydrated. Kids should avoid sugary drinks and carbonated beverages that can upset the stomach.
Sports drinks can be a good choice for kids who do intense physical activity for more than 1 hour. Some school-age athletes face pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to increase or reduce their weight to reach peak performance.
In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight. Because athletic kids need extra fuel, it's usually not a good idea for them to diet.
Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration. When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer. When a person overeats, the food the body can't use right away gets stored as fat.
As a result, kids who overeat may gain weight, not muscle. If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor.
The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete. Intense, frequent, or prolonged training depletes the body of nutrients, so getting enough from food is key, and sometimes, supplements can help compensate for the losses.
Micronutrients play fundamental roles in many body processes, including cell growth, energy production, and immune function. One key way to optimize your performance, endurance, strength, and recovery is to ensure you get all the nutrients your body needs to function at its best.
And while macronutrients provide the body with energy, micronutrients are responsible for various functions, such as:. There has been a rise in plant-based vegan and vegetarian diets in the athlete sphere over the last decade. There are many discussions as to whether these athletes are getting enough nutrients or if these diets make them susceptible to micronutrient deficiencies.
While studies suggest that plant-based diets can result in the reduction of dietary intake of nutrients such as omega-3 fatty acids, vitamin D, vitamin B12, calcium, zinc, iron, and iodine, due to their decreased bioavailability in plants, proper planning and education around individual energy requirements will ensure that there are no shortfalls in daily micronutrient requirements.
Food first is the best way to gain and meet daily micronutrient requirements. Foods high in micronutrients for plant-based diets include:. Suppose you are looking for further insight into the effectiveness of your current dietary nutrient intake.
In that case, an at-home nutrition test kit can be a quick and easy way to gain actionable results from a real medical team. BioStarks nutritional kit is convenient, tests for 34 biomarkers that are specific to nutritional status, and can provide insight into shortfalls in diet or provide peace of mind.
Intense training can lead to some micronutrient deficiencies, impacting performance and recovery. Because of this, the following list is a few micronutrients essential for athletes:. Athletes have higher nutrient needs than sedentary people as they experience an increased need for energy production, increased oxidative stress, and increased oxygen needs.
Because many athletes are deficient in one or more micronutrients, leading to fatigue, impaired performance, and increased risk of injury. Without them, you may cause yourself tons of pain and health problems in the long term.
Eating a varied and balanced diet is the best way to get all the micronutrients you need. This may be because of the type of exercise you are doing the more strenuous, prolonged , the more energy required.
Please consult your health care professional to ensure proper supplementation. With statistics like these, it never hurts to check out micronutrient levels. Especially since there are many more vitamins to look out for to help us produce energy, build muscle, regulate metabolism, support the immune system, and the list can go on!
Despite this, finding these micronutrients and vitamin deficiencies can be challenging. Look no further than Biostarks. We have a comprehensive micronutrient testing kit that goes above and beyond checking your nutrients.
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