Vitamin supplements have received bad press in the past, with many studies finding that mega doses can do more harm than good. But that doesn't mean you should let your nutrient intake waver. Studies also show that very active people may need higher levels of key nutrients that produce energy and repair muscles to avoid common nutritional deficiencies.
The more you exercise, the more you eat, so you will naturally get more vitamins and minerals than someone who eats less. But your food choices are key, because some of the foods you need most can be hard to come by on diet alone.
5 essential nutrients in athletes
Vitamin D: the sunshine vitamin
More people have less than adequate vitamin D levels. And it's practically impossible to get enough from just food. This is because very few foods found in nature are rich in vitamin D. Fatty fish such as salmon, tuna, and mackerel are good sources of vitamin D; cheese and egg yolks are fine; and you can get a healthy dose of fortified milk. But for most of us, it is not enough.
As the nutrient's nickname indicates, it also produces vitamin D from exposure to sunlight. But even outdoor athletes can be deficient, as most of us spend most of our waking hours inside a building and apply sunscreen when we go outside. Vitamin D is a key factor in the formation of bones, the formation and maintenance of muscles and the acceleration of metabolism.
Research shows that increasing blood vitamin D levels from 75 to 100 nmol / L can increase aerobic capacity, muscle growth, muscle strength, and power, and shorten recovery time from hard bouts of exercise, as well as improving bone density.
That said, too much (more than 125 nmol / L) can lead to negative side effects. Stay on the safe side by supplementing with doses ranging from 1,000 to 5,000 IU of vitamin D3 (the most effective type for increasing plasma levels of vitamin D) per day.
Vitamin C: boosting immunity
Only about 10 to 20 percent of adults get the recommended 9 servings of fruits and vegetables every day. That's where the C. is at. You need this vitamin to keep your immune system strong , fight cardiovascular disease, keep your eyes healthy, and even prevent wrinkles (after all, we athletes have faces in the sun and wind).
Vitamin C is also a bit brittle, and levels of the nutrient drop when cut foods are exposed to air or when the juice is exposed to light. Citrus fruits, tomatoes, strawberries, pineapple, bell peppers, kale, cantaloupe, broccoli, cauliflower, and red cabbage are rich in C.
Vitamin E: best respirator
This antioxidant vitamin protects your cells, especially those of the muscles and lungs, which suffer blows during intense sports efforts, and it seems to improve lung health and respiratory capacity at altitude . If you are on a very low-fat diet (which you shouldn't for many reasons), you could be skimping on this essential nutrient, as it is mainly found in oils like olive oil and nuts.
Eat a handful or two of almonds every day, as just about 30 grams (about 25 pieces) provides more than a third of your daily requirement. Drizzle olive oil on your veggies, salads, and cereal dishes, and eat nuts, eggs, green leafy vegetables like spinach, and fortified cereals to get the rest.
However, be careful with corn, canola, and soybean oil . Interestingly, a 2014 study published in Respiratory Research found that although one form of vitamin E, alpha tocopherol, the kind found in olive and sunflower oil, is helpful for lung health, its counterpart (the gamma tocopherol, found in all three varieties of oil mentioned) appears to reduce lung function over time. Adults need about 15 mg per day.
Magnesium: the food converter
Your body uses this essential mineral to maintain healthy blood pressure, bone development, blood sugar, and even muscle and nerve function . It also plays a key role in processing carbohydrates and fats for fuel . Magnesium is found throughout the food chain in a variety of plant and animal foods: green leafy vegetables, legumes, nuts, seeds, and whole grains; fish, poultry and beef; and even our favorite, chocolate.
It's easy to go on a diet, but unfortunately, it's easy to lose too. When you train hard, you urinate and sweat enough magnesium to increase your needs by up to 20 percent. That means if you don't routinely get the recommended 320 mg of magnesium daily (for women) or 420 mg (for men), you could easily become deficient.
You don't want to allow that to happen, as research shows that maintaining healthy levels of magnesium is especially important for maintaining muscles and bones and preventing the loss of both as we age. Follow a diet rich in whole foods and, if you are very active, consider taking a 400 mg magnesium supplement to keep your levels in the optimal zone.
Iron: the oxygenator
Iron is the mineral workhorse your body uses to build red blood cells that carry fresh oxygen to your muscles through your bloodstream. If you run low, you run the risk of developing iron deficiency anemia , which can leave you chronically tired and hamper your training. Women are more likely to be deficient than men due to menstruation. Very active people are also very active because we lose iron through sweat and the breakdown of red blood cells.
Iron is easy to get through food, especially if you eat meat, poultry, or seafood, because they are all good sources of heme iron, which is easier for the body to absorb than non-heme plant sources. To maximize the amount of iron your body absorbs, eat iron-rich foods with foods rich in vitamin C , such as citrus fruits, bell peppers, green leafy vegetables, and tomatoes. Vitamin C helps increase the absorption of iron from plant foods, which is especially important if you are a vegan athlete.
Even red meat eaters can be deficient in iron, which can definitely affect performance.
An iron supplement can help you improve your daily intake and your performance. A 2014 meta-analysis of iron supplements and female athletes found that female athletes (particularly those with low iron content) who took iron supplements were able to improve their peak power and exercise efficiency , meaning they produce more power at lower heart rates.
Women ages 19 to 50 need at least 18 mg of iron a day. Older women and men need 8 mg a day. However, you can get too much iron, and that's not good for your heart, so stick to natural food sources unless you suspect you're deficient.
