While to their macronutrients most people pay attention (fat, carbohydrate, and protein), about watching their micronutrients they often forget—the minerals and vitamins in foods. “Micronutrients are essential to supporting tissue repair, oxygen delivery, and transfer and energy metabolism,” says nutrition in Greenville and owner on Trimarni Coaching, South Carolina whose name is Marni Sumbal. Doctors also suggest performance vitamins for athletes to help them perform better in their games.
Think about micronutrients as the gears if your body is a machine—the metabolic reactions that help to turn food into the fuel the micronutrients facilitate, said by Ingrid Skoog, university’s college of Human Sciences and Public Health at Oregon State who is an instructor and nutritionist. And although to your overall health, all minerals and vitamins are essential for athletes; some are especially crucial. Focus on these six points that we mention below to optimize your performance, and as rather than supplements aim to get these nutrients through real-food sources.
In carrying oxygen to muscles, iron helps red blood cells, says Sumbal, for improved endurance, which is critical. According to research, regular training of endurance leads to a significant daily loss of iron, among the high active making deficiencies common. Regularly for people who exercise intensely, the Nutrition and Food Board suggest a 30% increase in the intake of iron to combat this accelerated rapid loss.
Each B vitamin—including biotin, pantothenic acid, B12, B6, niacin, riboflavin, thiamin, and folate— in energy production they have a role, but for a great impact many of them work together, says Sumbal. Specifically, into glucose, they break down carbohydrates to help process protein and fat and for energy. She says, “to the fire; they’re like a flame.” For its function in the synthesis of DNA and red blood cell production, the B12 stands out among the B vitamins. From carrying oxygen to your body and removing carbon dioxide, the red blood cells are responsible; it’s especially essential to keep their B12 level high for the athletes.
Vitamin D + Calcium
For bone health, calcium and vitamin D work hand in hand. Although calcium on its work as an anti-inflammatory and make your bones stronger, without the help of vitamin D, it won’t be absorbed fully. In outdoor athletes, the shortage of this vitamin is common shockingly, most of them from sunlight alone who assure they’re getting enough. Skoog says that ” if you are a winter sports athlete, especially then the exposure you think you’re getting, you may not be getting that.”
Vitamin C is known for good reasons and fighting off sickness. It’s a major immunity booster, and in Medicine and Science in Exercise and Sports, research published and according to it at a moderate intensity that long-lasting exercise decreases immunity. Into your diet, you are incorporating a few health-boosting foods to make your ability to fight off sickness better.
In muscle and nerve function, magnesium plays a role, Sumbal says, including how the heart contracts. It also assists in electrolyte balance, carbohydrate synthesis, fat, and protein. In the cells, when there is no enough magnesium, the nerves and muscles can become stressed, causing restless legs or causing cramping and involuntary spasms, she says.
Potassium + Sodium
With sodium, potassium works in conjunction to maintain the cell’s membrane potential and is one of the three main electrolytes. It is a fancy way of saying that for communication between nerves, heart function, and proper muscle contraction, it’s mostly responsible. In the body, to maintain the fluid balance, these two micronutrients work together.