Vitamins and minerals, micronutrients, are important for keeping bones healthy and turning food into energy. They also may play a role in performance when it comes to athletics. There are no official recommendations on the number of micronutrients needed; however, it is suggested that athletes who perform at high levels may need a higher intake compared to the average person. Although vitamins and minerals may not make athletic performance better, having a micronutrient deficiency could damage performance. Nutrients are specific to types of food, the list below is a few key vitamins and minerals that should be present in athletes' diets.
Energy Production
Vitamins play a crucial role in metabolism and help break down the macronutrients: carbohydrates, proteins, and lipids. The body is able to use the smaller units of food to make energy.
Thiamin
Important in the break down of carbohydrates and branched-chain amino acids.
Food source: Pork, black beans, and whole grains
Niacin
Important to have the right amount of Niacin or side effects such as rashes, liver damage, and dementia can occur. It is important to eat foods with niacin before turning to supplements.
Food source: Peanuts, fish, poultry, enriched grains, and brown rice
Vitamin B6
Used in close to 100 metabolic pathways and is essential for food breakdown.
Food source: Pistachios, lentils, pork, bananas, poultry, chickpeas, and tuna
Performance Enhancement
Certain vitamins and minerals are taken as supplements to fill in nutrient gaps due to restricted diets. High doses of some supplements can have side effects such as bone damage and kidney stones, so it is important to try focusing on food sources first.
Vitamin B12
Vegan and vegetarian athletes are at risk of a deficiency because Vitamin B12 is found naturally in animal products. Breakfast cereals, plant-based meats, and nutritional yeast can be fortified with B12 so it is important to read labels to make sure. B12 supplementation can be done, but it is important to consult a health care provider.
Food source: Dairy, meats, seafood, and fortified breakfast cereals
Iron
Essential to oxygen transport, low levels of iron can cause feelings of fatigue and can impact physical performance.
Food source: Fortified breakfast cereals, beef, turkey breast, spinach, and oysters
Vitamin A
Important for eyesight, as well as removing free radicals from the body. An excessive amount of Vitamin A can be toxic, so consulting with a healthcare provider before taking supplements is important.
Food source: Collard greens, pumpkin, carrot, sweet potato, some cheeses, and spinach
Bone Health
Intense physical activity can add stress to joints and bones. Some vitamins and minerals can promote bone health.
Vitamin D
Sunlight can affect absorption levels of Vitamin D, but the time of day and cloud cover can affect the amount of Vitamin D the body takes in.
Food source: Fatty fish, mushrooms, cod-liver oil, mushrooms exposed to UV light, and fortified milk and soymilk
Calcium
Important for nerve function and the release of hormones, as well as bone health.
Food source: Collard green, dairy product, fortified 100% fruit juices and soymilk
A Note on Salt
Sodium chloride is seen frequently together in table salt and in sports drinks. Athletes can lose four liters or more of sweat during practice or games and are at a greater risk of sodium depletion. Sports drinks containing sodium and carbohydrates are recommended during physical activity exceeding two hours, especially if the activity is in the heat.
Make sure to consult a registered sports dietitian for information on specific vitamin and mineral intake.
Information retrieved from: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/vitamin-and-mineral-needs-of-athletes
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