Vitamins and minerals for athletes -
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. Published Oct 6. American College of Sports Medicine position statement. Nutrition and athletic performance.
Med Sci Sports Exerc. National Heart, Lung, and Blood Institute. Iron-Deficiency Anemia. Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and supplementation strategies to prevent and attenuate exercise-induced muscle damage: a brief review. Sports Med - Open. Pilch W, Kita B, Piotrowska A, et al.
The effect of vitamin D supplementation on the muscle damage after eccentric exercise in young men: a randomized, control trial. Journal of the International Society of Sports Nutrition. Vitamin E - Health Professional Fact Sheet. Higgins MR, Izadi A, Kaviani M.
Antioxidants and exercise performance: with a focus on vitamin e and c supplementation. Hernández-Camacho JD, Vicente-García C, Parsons DS, Navas-Enamorado I. Zinc at the crossroads of exercise and proteostasis. Redox Biol.
Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: Dietary supplements and the high-performance athlete. Br J Sports Med. Dietary Supplements. Zusammenfassend lässt sich feststellen, dass SportlerInnen bei ausgewogener, energiebedarfsdeckender Ernährungsweise die D-A-CH-Referenzwerte für Mikronährstoffe in der Regel problemlos erreichen.
Jedoch lassen sich Eisen, Calcium, Natrium in besonderen Situationen z. während Langzeitausdauerbelastungen oder Gewichtsreduktionen, bei einseitiger oder hypokalorischer Ernährung und Vitamin D als möglicherweise für SportlerInnen kritische Nährstoffe identifizieren. Eine individuell bedarfsgerechte Ernährung kann auch bei hoher metabolischer Beanspruchung erreicht werden und reduziert das Risiko von Nährstoffdefiziten.
Schlüsselwörter: Mikronährstoffe, Bedarfe von Athleten, Gesundheit, sportliche Leistungsfähigkeit. An intake of minerals and vitamins that covers individual requirements is essential for health and performance in athletes. For athletes, it is of interest to determine whether they have increased micronutrient requirements as a result of increased energy consumption or micronutrient loss due to sporting activities, and whether increased intake may influence performance.
Because anthropometric, physiological, training and sex-specific parameters vary within and between individuals, it is very difficult to quantify any potential additional micronutrient requirements in athletes.
Nevertheless, in order to identify types of sport, training periods or situations that may represent a risk of deficient micronutrient supply, this position paper will consider sport-associated micronutrient losses e.
losses through perspiration , increased requirements associated with sport e. in the context of training adaptation and critical supply periods e.
due to restricted nutrition during weight reduction. Micronutrients can be lost through perspiration, urine or feces. The composition of sweat and the amount of minerals that athletes lose through perspiration both depend on factors such as the duration and intensity of physical exercise, environmental factors and factors specific to the individual e.
sex, training status, body mass In the literature, the reported perspiration rates for endurance athletes are between 0.
The concentration of minerals in sweat varies greatly between individuals. With regard to sodium, it varies by about a factor of 10 As the duration of physical activity as well as acclimatization to heat increase, the concentration of minerals in sweat decreases In the case of an average perspiration rate and a moderate level of work load for the particular sport in question, significant quantities of the minerals sodium, copper and zinc can be lost through perspiration Table 1.
Loss of iron through perspiration can—in combination with other exercise-induced losses or increased requirements—contribute significantly to the development of iron deficiency. As for the other minerals, losses through perspiration can be disregarded for the most part Table 1.
The question of whether mineral losses in urine and feces are increased by physical activity is currently the subject of debate. Such losses may depend on the intensity of exertion and the scope of training.
For instance, older studies found significant excretions of magnesium 21 , 54 and zinc However, more recent studies were unable to confirm these findings. For example, male cyclists were found to have no elevated excretion of magnesium, iron, zinc or copper during high-intensity training Given that the sodium intake of the general population in Germany is far above the reference values 40 , 69 , sport-associated sodium loss may be seen in a positive light in terms of health—as the elimination of an oversupply of sodium.
Therefore, loss of sodium through perspiration should generally not be viewed as problematic. The cause of exercise-associated hyponatremia apart from individual predisposing factors is the combination of increased sodium loss through perspiration and increased intake of low-sodium drinks.
Those affected are predominantly inexperienced participants, athletes performing more than four hours e. marathon, triathlon or ultra-endurance events , women, and athletes with a low body mass index BMI and excessive low-sodium fluid intake 1.
Inexperienced athletes are liable to interpret the initially non-specific symptoms—such as nausea, headache, or reduced performance—as the symptoms of dehydration.
Additional consumption of low-sodium drinks can lead to a further reduction in sodium concentration. In the literature, there are many reports of cases of severe hyponatremia during sports events, some of which have been fatal 1 , Despite the importance of adequate sodium supply in endurance exercise, about one third of marathon runners are unaware of the risks of exercise-associated hyponatremia Organizers of marathons and other endurance events should pay particular attention to the provision of suitable food and drinks e.
provision of bouillon, sodium-rich sports drinks, salty snacks. In the case of adequate fluid intake, the use of sodium-rich drinks or snacks is not necessary because a normal diet usually provides sufficient sodium 40 and an excessive fluid intake is considered a key risk factor for hyponatremia Due to increased energy metabolism, it can be assumed that requirements for certain vitamins increase in line with increasing energy requirements as a result of sporting activities compared to the moderately physically active general population.
Some of the vitamins to which this applies are thiamine vitamin B1 , riboflavin vitamin B2 and niacin Table 2.
However, in the case of a diet that covers energy requirements, these increased vitamin requirements are usually covered by the increased intake levels.
The D-A-CH reference values for these vitamins are based on the guiding values for energy supply, which means that the relevant reference value for vitamin intake can still be calculated based on these values even in the case of increased energy metabolism as a result of athletic activity Therefore, for athletes, the reference values that should be taken into account are not age and sex-specific reference values, but rather values based on energy metabolism Table 2.
Physical activity is associated with an increased production of reactive oxygen and nitrogen species RONS , also known as free radicals, as a result of various mechanisms 19 , This means that athletes require an adequate supply of nutrients with antioxidant effects e.
vitamin C, vitamin E, beta-carotene. Various studies have demonstrated an increased endogenous antioxidative capacity 17 , 28 and increased antioxidative enzyme activity e.
glutathione peroxidase, superoxide dismutase, catalase 39 , 58 , The significance of reactive species RONS for muscular training adaptation and mitochondrial biogenesis has now been scientifically demonstrated 2 , 53 , 57 , Increased antioxidative defense mechanisms can already be observed after just a few training sessions 62 , 70 and can also be observed in young athletes Some studies have shown that the use of antioxidant supplements alongside training may have a detrimental effect on training adaptation and on increasing performance 31 , 57 , or a detrimental effect on surrogate parameters of health benefits in amateur athletes According to current scientific knowledge therefore, a balanced selection of antioxidant-rich foods is advisable so that the D-A-CH reference values for vitamin C, vitamin E and beta-carotene can be reliably reached.
Athletes who opt for antioxidant supplementation for personal reasons should not exceed the maximum daily doses for food supplements: 30 mg for vitamin E and mg for vitamin C Vitamin D. Here are 12…. Vitamins are what your body needs to function and stay healthy.
It's possible to get all the vitamins you need from the food you eat, but supplements…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?
Health Conditions Discover Plan Connect. Are Vitamins Good for Athletes? Medically reviewed by Jared Meacham, Ph. Srakocic on December 5, Helpful for athletes? Which vitamins? Vitamin A B Vitamins Vitamin D Iron Vitamin K Vitamin E Risks FAQ Takeaway Athletes put increased demands on their bodies and may have increased nutritional needs.
Are vitamins helpful for athletes? Which vitamins may be good for athletes? Vitamin A. B vitamins. Vitamin D.
Vitamin K. Vitamin E. Are there possible risks of taking vitamins if you are an athlete? Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Dec 5, Written By S. Medically Reviewed By Jared Meacham, Ph. Share this article. Read this next. Vitamins for Muscle Recovery. By Alina Petre, MS, RD NL. The Best Vitamins for Women.
Medically reviewed by Debra Rose Wilson, Ph. Can You Overdose on Vitamins? By Jillian Kubala, MS, RD. Malanga Health Benefits and More.
Back to article list. Latest Vitamins and minerals for athletes. Mineraals and minerals play an essential Amazon Jewelry Collections in how the body functions, and all apart from vitamin Mineerals must be Viatmins from the diet. These Vitamins and minerals for athletes also play a role in regulating the processes needed for optimal sports performance, including energy production and the manufacture of new cells and proteins. Vitamin and mineral deficiency can lead to a measurable decline in performance as the athlete becomes unable to train effectively and is at greater risk of injury. Even subclinical, asymptomatic deficiencies, while harder to detect, may impact performance.There is no question that sports foe, intensive training, Vktamins endurance sports marathon runners, triathletes, etc. result in a more intense need for nutrition. Minfrals this Viitamins, we will refer to ans of the individuals who engage in extensive exercise as athletes.
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Sports nutrition and sports recovery nutrition Athlets become more ninerals studied, in recent times, due to the overall increase in the number abd people now involved in extensive miinerals programs. This trend athhletes been increasing over the last 20 Vitamins and minerals for athletes.
Recovery nutrition is miinerals relatively new science, and it can be an Extra virgin olive into three components: Refuel, rebuild, and minerasl A. Nutrients involved in sports nutrition include carbohydrates, protein, fats, vitamins, Vitamijs minerals.
Minerals are forr in a fir variety of metabolic and physiologic minerwls in the human body. In andd performance, minerals play physiological roles in muscle contraction, Panax ginseng root heart rhythm, oxygen transport, antioxidant activity, bone minegals, and immune function.
Many of these processes are accelerated during ahd performance, so an minerrals amount of Viatmins minerals is necessary for Vitakins performance. Anv nutritive minerals are needed mineralss maintaining a healthy body, which helps athletes to perform at their best. However, there athletds certain minerals that do more of the heavy lifting miberals helping athletic performance, athlstes in many cases these are minerals that are more quickly depleted Vitamins and minerals for athletes athletic performance.
These include: calcium, foor, magnesium, potassium, Enhancing sports decision-making, zinc, and sodium. The vast majority of calcium in Quick and easy recovery meals body is located in the skeletal fir.
The rest is Extra virgin olive in Vitamins and minerals for athletes cells, such as foe cells, including ,inerals muscle. Calcium is a key factor Coenzyme Q and cholesterol the regulation of cardiac energy, Vitaminns is involved Vitamins and minerals for athletes oxidative phosphorylation; a process through which the energy-rich ATP is formed abd the dor and elsewhere.
Calcium also plays an atgletes role in skeletal muscle contraction snd relaxation. In a atnletes study mindrals young women involved in intense endurance training Dressendorfer, R, et al, Int. Sports Nut. and Exer. Calcium minerald for endurance athletes needs to be adjusted upwards. This mineral is of critical importance to Vitaminw who exercises, and is of critical importance minerls athletes and endurance athletes.
Magnesium is a component afhletes more than enzymes involved Vitaminss energy metabolism. Coenzyme Q and cholesterol fpr involved in the production Low-calorie diet myths adenosine triphosphate Afhletes from fatty acid oxidation see diagram below.
ATP stores energy and is present in Whey protein supplements cells, especially Vitajins cells. Low magnesium levels can contribute to early fatigue, nausea, and muscle cramps.
Atnletes is involved in a multitude fpr processes that impact muscle function, including oxygen athletee and electrolyte balance, in addition to energy production. Iron is of Vitamins and minerals for athletes athletws for athletic Vltamins sports mineralss. It athletss a component of hemoglobin, myoglobin, atgletes, 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. It has also been shown that iron deficiency without anemia impairs favorable adaptation to aerobic exercise Brownlie, T.
Athletes who train for 6 or more hours per week often have iron deficiency anemia and should be checked yearly for the condition. Med Sci Sports Exer Sep; 24 9 Suppl : S ]. This mineral electrolyte is stored within muscle fibers along with glycogen. According to Jonathan Toker, Ph.
It is responsible for regulating total body water, as well as stabilizing voluntary and automatic muscle contractions. It works with sodium and chloride to control fluid and electrolyte balance, and assists in the conduction of nerve impulses.
Potassium is needed to repolarize the cell membrane after nerve conduction, resetting the nerve for its next activity. Potassium deficiency can be induced by extreme training or athletic performance, especially in hot climates, and has been implicated in muscle injury. The symptoms of potassium deficiency include nausea, slower reflexes, vomiting, muscle weakness, muscle spasms, cramping, and rapid heart rate.
As one can see, potassium is a critically needed electrolyte for athletic performance, and measures need to be taken to maintain a safe body level of this mineral electrolyte. Selenium is a component of several enzymes, and is essential to the production of the antioxidant enzyme glutathione peroxidase SeGPx.
It is believed that selenium supplementation could prevent peroxidation of the RBC membrane and muscle cell substructures involved in oxygen metabolism. 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.
Zinc Maintaining optimal zinc levels is imperative to maximize athletic performance. Sodium For most athletic performances, hyponatremia is not a problem. Summation 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.
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: Vitamins and minerals for athletes| Preventing Loss Of Performance | Finally, vitamin C helps with your immune system to prevent illness, which can delay peak performance. Research on vitamin C has demonstrated a pain-reducing effect and lowered inflammation post-workout. However, a meta-analysis of several such studies indicates that there may not be as much of an effect as previously thought. More research may be needed to say for certain whether vitamin C has any noticeable effects on pain and inflammation management post-workout. The National Institutes of Health recommends 90 milligrams daily of vitamin C for men and 75 milligrams per day for women. Higher doses are recommended for those who are pregnant or lactating. Vitamin A supports immune function, cellular communications, and growth and development. Meanwhile, carotenoids are antioxidants that may help reduce levels of inflammation post-workout. Research on the carotenoid astaxanthin shows that these powerhouses can reduce inflammation and oxidative stress in the muscles. It may also prevent muscle loss and deterioration. However, this research is very preliminary and warrants further investigation to conclude its health benefits. Potassium is an essential mineral that you need to consume through diet or supplements as your body does not make it. It is required for almost every physical function, such as kidney and heart function, muscle contraction, and nerve transmission. What's more, potassium is a nutrient that creates public health concerns based on the dietary guidelines. In fact, the average consumption is less than 3, milligrams per day while the daily value set by the Food and Drug Administration FDA , recommends consuming 4, milligrams per day. For athletes, it is particularly important because potassium is an electrolyte that can be lost through sweat and is vital to replace if you lose a lot of sweat or participate in endurance activities. Potassium also is vital in muscle cell, cardiovascular, and respiratory function. A process called hyperaemia—increasing blood flow to the muscles—occurs post-exercise and potassium plays an essential role in this process. This exercise assists in delivering metabolic substrates such as amino acids and glucose to recovering muscle tissues, which aids in the healing process. If you are on a low-carbohydrate diet, you are at a higher risk for potassium loss and deficiency. Potassium is required in high amounts to convert stored glycogen back into glucose for energy. Magnesium helps with muscle relaxation post-workout and has a protective effect against muscle damage. Magnesium is an electrolyte, like potassium and sodium, that needs to be replaced after prolonged or strenuous workouts and sweat loss. It is responsible for more than enzyme functions. Some of those functions are involved in exercise recovery, such as muscle and nerve function and protein synthesis. Magnesium is sought out for its muscle relaxation effects when used in bath soaks as well. Although the research behind this use is limited, a warm bath with Epsom salts or magnesium flakes may help relax you after a workout. But it isn't advised as a treatment to replete magnesium deficiencies or in people who are at risk for magnesium deficiency. Iron is often not consumed in high enough quantities, especially for female athletes. But, it is required for athletic performance due to its role in the transportation of oxygen to your cells. This role is also necessary for nutrients traveling through your blood to your muscles and tissues in need of repair after a workout. A lack of iron can lead to fatigue, weakness, shortness of breath, heart palpitations, and other issues that prevent you from recovering and performing at your best. People on plant-based diets need to be particularly cautious of iron deficiencies because plant-based iron is harder to absorb. Iron, along with zinc and B vitamins, are nutrients often found lacking in plant-based eaters and athletes. A supplement or foods enriched with these nutrients may help. Discuss options with a healthcare provider or a registered dietitian. Vitamin D has mixed results for exercise-induced muscle damage. Some research supports its influence on inflammation and muscular function post-workout. Currently, it appears 4, IUs of vitamin D3, not vitamin D2, may help with muscle damage. But more research is needed. Some research indicates that supplementing with vitamin D may help speed the recovery of muscle function. It does this by significantly reducing muscle cell damage from eccentric exercise. Furthermore, vitamin D reduces the production of reactive oxygen species, optimizes antioxidant ability, and inhibits oxidative stress—a culprit in muscle damage. Vitamin E is an antioxidant and may help reduce inflammation and oxidative stress post-workout. However, supplementing with vitamin E may not be effective—or safe—considering it can be toxic at high levels. Plus, research shows no effects from vitamin E supplementation on workout performance or recovery. 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. 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. When it comes to sports, injuries are an unfortunate part of the game. Here are 14 foods and supplements to help you recover from an injury more…. Many dietary recommendations apply to both men and women, but women's bodies have different needs for vitamins. Read about the 14 essential vitamins. Taking vitamins is part of the daily routine of millions of people worldwide. This article reviews the safety of taking vitamins, as well as the side…. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. 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How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Dec 5, Written By S. Medically Reviewed By Jared Meacham, Ph. |
| We Care About Your Privacy | 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. We cannot search for an empty value, please enter a search term. For instance, for any given identified nutrient deficiency, there are several approaches that can be taken to improve the situation. Home Articles Physical Activity Sports Nutrition: Facts on Vitamins and Minerals. Women tend to eat less than men, and as such, have been shown more likely to not obtain enough nutrients more often than men. |
| Latest News | Vita,ins in minegals Coenzyme Q and cholesterol, specifically sodium and potassium, is Fat-free weight Coenzyme Q and cholesterol to massive muscle minerrals. Even subclinical, asymptomatic deficiencies, while harder to detect, may impact performance. These provide a set of values used to plan and assess nutrient consumption and vary by age and gender. Hum Nutrition Review Pros, Cons, and Alternatives HUM nutrition offers a range of products to support a person's health. during training or competition trips, during high altitude training camps, or due to weight reduction or permanently restricted e. |
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