Nourishment Needs of Pro athletes

Vitamins and minerals are crucial for a variety of activities in the body such as turning food into energy and keeping bones healthy. They also may affect how well the body performs. Although some research suggests high activity levels in athletes may increase their vitamin needs, there are no official guidelines for vitamin recommendations specific to athletes at this time.

For more individualized nutrition needs, meet with a registered dietitian nutritionist who specializes in sports nutrition to help determine your vitamin and mineral needs. Read about Best Supplements For Digestive Health, Supplements To Boost Immune System and much more related to the health supplements.

While vitamin and mineral supplements may not boost your performance, a deficiency likely is to damage it. Here's a review of some important nutrients and their food sources to help keep you at the top of your activity:

Strength Production

A selection of vitamins are needed in metabolism. These vitamins help to break down food from bigger nutrients, such as carbs and fatty acids, into smaller units that the body can use to turn food into fuel.

Thiamin

Thiamin is really important to several metabolic pathways, such as the breakdown of carbohydrate food and branched-chain amino acids.

Excellent resources: Whole or fortified grain items, pork, peanuts and black beans

Niacin

Having too little or too much niacin can result in unpleasant and even dangerous side effects such as diarrhoea, dementia, rashes and liver damage. Choose food sources before supplements.

Good sources: Poultry, nuts, fish, brown rice and whole grains

Vitamin B6

Involved in nearly 100 metabolic paths, vitamin B6 is necessary to the breakdown of meals, particularly carbohydrates.

Good sources: Poultry, pistachios, chickpeas, lentils, pork, bananas and tuna.

Performance Enhancement

The following vitamins and minerals often are taken for performance enhancement or to make up for missed nutrients of a restricted diet. Try focusing on food sources first, as high doses of some supplements may result in side effects such as constipation, bone damage and kidney stones.

Vitamin B 12

B12 is found only in animal products, putting vegan and vegetarian athletes at risk for a deficiency. Fortified foods including breakfast cereals, nutritional yeast and plant-based meat alternatives provide vitamin B12. Be sure to read the food label as not all of these meals are fortified. Taking a B12 supplement may also be needed, but check with a health care provider first.

Good sources: Seafood, meats, milk and cheese, eggs and fortified breakfast cereals

Iron

Iron is essential for oxygen transportation, travelling in the blood throughout the body. Not having enough iron in the body may cause fatigue and impact physical performance. Exercise could cause some iron losses or decreased absorption.

High-quality Sources: Clams, turkey breast, fortified breakfast cereals, beef, beans, spinach and oats.

Vitamin A

Well-known for its role in vision, vitamin A also may act as an antioxidant, particularly during endurance training. Excess amounts from supplements can have toxic effects, though, so talk with a health care provider before taking.

Good Resources: Sweet potato, carrot, pumpkin, collard greens, spinach and cheese

Bone Health

Running, jumping and acrobatics - intense physical activity puts stress on bones and joints. Some vitamins and minerals promote bone health.

Vitamin D

Vitamin D can be absorbed from exposure to sunlight, however, an individual’s weight, geographic place and skin colour all can affect how well vitamin D is absorbed from ultraviolet light.

Good sources: Fortified milk and soymilk, cod-liver oil, seafood and eggs

Calcium

In addition to bone health, calcium is important for nerve function and the release of hormones.

Good sources: Milk, cheese, fortified orange juice and soymilk, and collard greens

A Note on Salt

Sodium and chloride are two essential minerals that often are found together as table salt. They also make a frequent appearance in sports refreshments.

An average diet typically provides enough sodium to prevent deficiency but athletes that lose four litres or more of sweat in a day (about two pounds) are at increased risk for sodium depletion. Weighing yourself before and after training sessions and events can help identify the amount of fluid you may be losing but it’s preferable to stay hydrated throughout your activity. A sports drink may be appropriate if you are shedding lots of fluids.