Minerals for athletic performance -
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. Speich and others recently reviewed the physiological roles of minerals important to athletes, noting that minerals are involved in muscle contraction, normal hearth rhythm, nerve impulse conduction, oxygen transport, oxidative phosphorylation, enzyme activation, immune functions, antioxidant activity, bone health, and acid-base balance of the blood [ 1 ].
Because many of these processes are accelerated during exercise, an adequate amount of minerals is necessary for optimal functioning. Athletes should obtain an adequate amount of all minerals in their diet, for a mineral deficiency may impair optimal health, and health impairment may adversely affect sport performance.
Maughan and others note that iron and calcium are the two micronutrients most likely to be low in the diet, particularly in young athletes [ 2 ]. In support of this viewpoint, Ziegler and others recently noted that dietary intake of both iron and calcium was inadequate in female figure skaters during the competitive season [ 3 ].
Although all minerals may play a role in a variety of metabolic and physiologic processes, this presentation will focus on those minerals that have received research attention or consideration relative to effects on physical performance or health of the athlete.
About 99 percent of the calcium in the body is stored in the skeletal system, while the remaining one percent is present in other cells, such as muscle cells. Although this muscle cell calcium is involved in a variety of physiologic processes associated with energy metabolism and muscle contraction, calcium supplementation is not considered to possess ergogenic potential because, if necessary, the muscle cells may draw on the vast reserves stored in the bone tissue.
However, as noted above, young women involved in weight-control sports, such as figure skating and distance running, may have inadequate dietary intake of calcium. Additionally, exercise may increase calcium losses.
For example, Dressendorfer [ 4 ]and others examined the effects of week intense endurance training, including volume, interval and tapering phases, on serum and urinary minerals levels. They found that urinary calcium increased and serum calcium decreased below the clinical norm following the high-intensity interval phase, but these changes were reversed following the tapering phase.
Thus, it appears that calcium excretion may be increased with high-intensity training. Inadequate calcium intake and increased calcium losses may predispose one to osteoporosis.
This may be especially so in women who develop the female athlete triad disordered eating, amenorrhea, osteoporosis. For example, Gremion and others [ 5 ]recently noted that long-distance runners with oligo-amenorrhea had greater decreases in bone mineral density in the spine than in the femur, even though they had similar energy, calcium and protein intakes compared to eumenorrheic runners.
The National Institutes of Health consensus panel on osteoporosis indicated that supplementation with calcium, along with vitamin D, may be necessary in persons not achieving the recommended dietary intake such as these female athletes [ 6 ]. Additionally, athletes with amenorrhea should consult with their physician regarding the need for drug or hormonal therapy to help prevent osteoporosis.
Phosphates are incorporated into many compounds in the body that are involved in energy metabolism, such as ATP as an energy substrate, thiamin pyrophosphate as a vitamin cofactor, sodium phosphate as a buffer, and 2,3-diphosphoglycerate 2,3-DPG for RBC function.
All of these roles could provide ergogenic potential, but the most researched theory involves the effect of phosphate salt supplementation on 2,3-DPG. Increased levels of 2,3-DPG could facilitate release of oxygen from hemoglobin in the red blood cell and possibly enhance aerobic endurance exercise performance.
Previous studies have generally, but not universally, shown that phosphate salt supplementation increases serum DPG levels.
Most recently, Bremner and others found that a 7-day phosphate loading protocol would increase erythrocyte phosphate pools and 2,3-DPG [ 7 ].
About a dozen studies have been conducted with phosphate salt supplementation and their effects on physical performance, and the results are clearly equivocal.
However, no study has reported decreases in performance, and four studies from independent laboratories have shown remarkable similarities relative to increased levels of VO 2 max following phosphate supplementation and improved performance on bicycle ergometer exercise tests such as a simulated kilometer cycle time trial [ 8 — 11 ].
Although these results are impressive, Tremblay and others [ 12 ] indicated that a number of confounding variables in previous research have been identified and more controlled research has been recommended.
Research conducted during the past 10 years has also been equivocal, but some favorable effects have been shown. For example, Goss and others recently reported that although phosphate supplementation did not affect physiological responses during exercise at about 70—80 percent VO2max, the rating of perceived exertion RPE was lower suggesting a beneficial psychological effect [ 13 ].
Magnesium is a component of over enzymes, some involved in the regulation of muscle contraction, oxygen delivery, and protein synthesis.
Several studies have investigated the effect of magnesium supplementation on performance. Lukaski noted that some earlier studies have shown that magnesium supplementation improved strength and cardiorespiratory function in healthy persons and athletes, but also noted it is unclear as to whether these observations related to improvement of an impaired nutritional status or a pharmacologic effect [ 14 , 15 ].
Lukaski also noted that the study designs limit conclusions about dietary recommendations needed to optimize performance. Newhouse and Finstad [ 16 ] also noted that interpretation of the available studies was confounded by differences in research design. Nevertheless, in their meta-analysis of human supplementation studies, they concluded that the strength of the evidence favors those studies finding no effect of magnesium supplementation on any form of exercise performance, including aerobic, anaerobic-lactic acid, and strength activities.
Iron is one of the most critical minerals with implications for sports performance. Iron is a component of hemoglobin, myoglobin, cytochromes, and various enzymes in the muscle cells, all of which are involved in the transport and metabolism of oxygen for aerobic energy production during endurance exercise.
The benefits of iron supplementation may depend on the iron status of the athlete. In their review, Beard and Tobin indicated that the prevalence of iron deficiency anemia is likely to be higher in athletic groups, especially in younger female athletes, than in healthy sedentary individuals [ 17 ].
They note that it is likely that dietary choices explain much of a negative iron balance, but there may be other reasons as well. For example, in a recent study Jones and others reported hematuria in middle-distance track athletes after intense interval workouts [ 18 ].
Hematuria was observed after 45 percent of the workouts, and 90 percent of the athletes experienced post-workout hematuria at least once. Moreover, Schumacher and others compared blood markers of iron status among various male athletic groups and found a marker in endurance runners, as compared to endurance cyclists, that suggested runners may experience more hemolysis due to foot impact [ 19 ].
Other possible causes of iron loss in athletic individuals include myoglobin leakage, gastrointestinal losses, sweat losses, and heavy menstrual losses [ 20 ]. Such losses could eventually lead to iron deficiency anemia. Iron deficiency anemia impairs muscular performance.
In their review of 29 research reports, Haas and Brownlie [ 21 ] noted a strong causal effect of iron deficiency anemia to impair work capacity in both humans and animals. If an athlete fatigues easily or does not perform up to expectations, iron deficiency anemia may be suspected.
A blood analysis should be undertaken for determination of hemoglobin status. If iron-deficiency anemia is detected, a physician would prescribe iron supplementation to help restore normal hemoglobin levels. Correcting an iron-deficiency anemia should improve performance. Iron-deficiency without anemia is a condition of normal hemoglobin levels, but reduced levels of serum ferritin.
Serum ferritin levels in the range of 20—30 nanograms per milliliter have been considered markers of iron deficiency. Iron supplementation will usually restore serum ferritin to normal, but studies have indicated that iron supplementation may or may not have an effect on performance.
In their review, Garza and others noted that although iron supplementation can raise serum ferritin, increases in ferritin unaccompanied by increases in hemoglobin concentration have not been shown to improve endurance performance [ 22 ].
Although Nielsen and Nachtigall agree with this finding, they note that many of the studies did not meet the general recommendations for the optimal clinical management of iron deficiency [ 23 ].
Moreover, several studies from Cornell University have shown that untrained, iron-depleted, nonanemic women who received an iron supplement during exercise training had significantly greater increases in VO 2 max and kilometer cycling endurance performance as compared to the placebo group, suggesting that iron deficiency without anemia impairs favorable adaptation to aerobic exercise [ 24 , 25 ].
Iron supplements will not enhance performance in athletes with normal hemoglobin and iron status. However, endurance athletes with normal hemoglobin status who attempt to increase their red blood cells RBC and hemoglobin levels may benefit from iron supplementation.
World class athletes, such as Tour de France champion Lance Armstrong, have been reported to use the technique of "Live high, train low" to stimulate RBC production. Athletes remain at sea level to train intensely, but live in specially constructed altitude houses to stimulate production of natural erythropoietin EPO that promotes RBC genesis [ 26 ].
Such athletes may benefit from iron supplementation. Zinc is a component of over enzymes, some involved in functions important to physical performance, such as muscle energy production and protein synthesis. Micheletti notes that endurance athletes who adopt a diet rich in carbohydrate but low in protein and fat may decrease zinc intake, which over time may lead to a zinc deficiency with loss of body weight, latent fatigue, and decreased endurance [ 27 ].
Although some studies have reported hypozincemia in athletes, particularly endurance athletes, no deficiency symptoms have been noted. Additionally, no data are available to indicate zinc supplementation to such athletes will enhance physical performance [ 20 ].
Research involving zinc supplementation and exercise performance is very limited, and Lukaski [ 14 , 15 ] noted that study designs limit our ability to provide recommendations regarding zinc supplementation to athletes.
Chromium is an insulin cofactor, and its theorized ergogenic effect is based on the role of insulin to facilitate BCAA transport into the muscle.
Chromium has been advertised for strength-type athletes, but also could be theorized to enhance aerobic endurance performance. Some early research data do suggest an increase in lean body mass and decreased body fat with chromium picolinate supplementation [ 28 ].
However, this report was based on unpublished, flawed studies that have not been subjected to the peer-review process. More contemporary research with better experimental design replicated these studies and has shown that chromium picolinate supplementation does not increase lean muscle mass or decrease body fat [ 29 — 32 ].
Other research also indicated different forms of chromium, such as chromium chloride, had no effect on body composition [ 33 ]. Chromium supplementation has also shown no beneficial effects on sports performance.
Walker and others [ 32 ], in an excellent study with highly trained wrestlers, reported no ergogenic effects of chromium picolinate on neuromuscular or metabolic performance, while Livolsi and others [ 34 ], using well-trained female softball players, reported no significant ergogenic effect of chromium picolinate supplementation on muscular strength.
Davis and others evaluated the effects of adding chromium to a carbohydrate-electrolyte sports drink on prolonged intermittent high-intensity exercise to fatigue, and found that the chromium picolinate provided no additional advantage above that provided by the carbohydrate [ 35 ].
Thus, chromium supplementation does not appear to enhance body composition or performance in well-trained individuals. Boron has been marketed as an anabolic mineral, theoretically by increasing serum testosterone. However, this theory was based on research with elderly women and apparently has no application to healthy athletes.
Research is limited, but does not document an anabolic effect of boron supplementation [ 36 ]. Vanadium has also been advertised for its anabolic potential, purportedly by enhancement of insulin activity. Some research has shown beneficial effects of vanadium supplementation to type 2 diabetics.
Protein foods have vitamin B2, B3, B6, B12 and folate. Try fish, lean meats, poultry, nuts, seeds, eggs, tofu, legumes, milk, cheese, yogurt and fortified plant-based beverages.
People who follow a vegetarian or vegan diet, and older adults over the age of 50 may be at risk for low vitamin B If your health care provider tells you that you are low in vitamin B12, you may need to take a supplement. This can be in the form of a vitamin tablet or an injection into your muscle.
Both forms of the B12 supplement can increase vitamin B12 levels in your blood. Read more about vitamin B Calcium is a nutrient that helps you build and maintain strong bones.
Vitamin D is a nutrient that helps your body absorb calcium. Calcium and vitamin D work together to help you maintain healthy bones. Vitamin D also helps your muscles work properly.
Fortified plant-based beverages. Find out more about calcium and vitamin D and how much you need. Antioxidant s help reduce muscle damage and speed up recovery after you play sports.
A well-balanced eating plan with a variety of plant foods will provide you with vitamins A, C and E. The best sources of vitamin C are vegetables and fruit such as oranges, strawberries, bell peppers, tomatoes and broccoli.
Animal foods like milk, salmon and eggs are rich in vitamin A. Dark green and orange vegetables and fruit are rich in carotenoids which can be turned into vitamin A in our bodies.
Vitamin E is found in nuts, seeds, avocado, vegetable oils and wheat germ. Some dark leafy greens and fish are also sources of vitamin E.
A dietitian can review what you are currently eating and assess if you are low in any vitamins and minerals. They will give you suggestions on how to boost the nutritional content of your meals and snacks and let you know if you would benefit from a supplement.
A dietitian can also give you personalized advice on when to eat and how much protein, carbohydrates and fat you need when training.
Most employee health benefit plans cover dietitian services.
Nowhere is this quite as Perfomance as vitamins Healthy vitamin suppliers minerals. These needs are closely athpetic to your activity levels and your respective calorie requirements. Step one is where everyone else usually gets off. These range from metabolic issues to hormonal dysregulation and sabotaging the health of your blood. You need a baseline of B vitamins to support your metabolic needs. Micronutrients such as vitamins are minerals are essential to athletic success, Minerals for athletic performance and wellbeing. This Mineerals blog in athleric three-part series Building habits micronutrients will pfrformance Minerals for athletic performance the Diabetic coma risk factors that Minerals for athletic performance crucial ahhletic athletic performance and recovery. Important minerals for an athletlc are Lice treatment center, Vegan athlete performance enhancers, chloride, calcium, performancce, magnesium and iron. Sodium, potassium and chloride are important electrolytes that play a vital role in hydration, nerve transmission and muscle contraction. At the LA Galaxy, we provide daily electrolyte drinks from Herbalife to our players that are low in sugar and calories so they can be consumed throughout the day. Calcium is a mineral that is important for development and maintenance of strong bones, as well as muscle contraction, nerve transmission and hormone secretion. Good sources of calcium include milk, egg whites, yogurt and fish such as sardines and salmon.
Vitamins and minerals play an important role in exercise and sport performance. Performxnce on for more Physical therapy for pain relief about how Healthy vitamin suppliers, B vitamins, calcium, vitamin D and vitamins A, C and E help you to exercise and play sports at your best.
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The iron found in atletic products like Fo, poultry prrformance fish is absorbed best. Perfogmance from plant sources is not as well absorbed, but fof rich in vitamin C like citrus fruit and juices, strawberries, bell peppers or broccoli help your body absorb Healthy snack ideas iron.
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If your iron is low, you may need to take iron supplements. Athletlc is also important to pedformance iron-rich foods every day. Probiotics for yeast infections to your health care professional before taking iron supplements.
Read more about how much athlefic you need and how Diabetic foot circulation ensure you are getting enough. B vitamins include vitamin B1, vitamin B2, vitamin B3, vitamin B6, flr and vitamin B B vitamins help to:.
Try the foods Minerals for athletic performance to get B vitamins:. Petformance and fruits fof folate. Try asparagus, beets, Healthy vitamin suppliers, athleric, Brussels sprouts, corn, green peas, romaine lettuce, cooked spinach, oranges, cooked edamame beans, avocado Mienrals papaya.
Grain Products perfromance vitamin B1, B2, B3 and petformance. Try enriched zthletic, cereals, percormance and wheat germ. Protein foods perrformance vitamin B2, B3, B6, B12 and folate. Try Atheltic, lean meats, poultry, nuts, seeds, eggs, tofu, perfromance, milk, cheese, yogurt and Miherals plant-based beverages.
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Athleic can be performancce the form Organic coffee beans a vitamin tablet or an injection into your muscle.
Both forms of the B12 supplement can increase vitamin B12 levels in your blood. Read more about vitamin B Calcium is a nutrient that helps you build and maintain strong bones.
Vitamin D is a nutrient that helps your body absorb calcium. Calcium and vitamin D work together to help you maintain healthy bones.
Vitamin D also helps your muscles work properly. Fortified plant-based beverages. Find out more about calcium and vitamin D and how much you need. Antioxidant s help reduce muscle damage and speed up recovery after you play sports.
A well-balanced eating plan with a variety of plant foods will provide you with vitamins A, C and E. The best sources of vitamin C are vegetables and fruit such as oranges, strawberries, bell peppers, tomatoes and broccoli. Animal foods like milk, salmon and eggs are rich in vitamin A.
Dark green and orange vegetables and fruit are rich in carotenoids which can be turned into vitamin A in our bodies. Vitamin E is found in nuts, seeds, avocado, vegetable oils and wheat germ.
Some dark leafy greens and fish are also sources of vitamin E. A dietitian can review what you are currently eating and assess if you are low in any vitamins and minerals. They will give you suggestions on how to boost the nutritional content of your meals and snacks and let you know if you would benefit from a supplement.
A dietitian can also give you personalized advice on when to eat and how much protein, carbohydrates and fat you need when training.
Most employee health benefit plans cover dietitian services. Connect with a dietitian today! 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.
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: Minerals for athletic performance| Nutrients that are critical to athletes - Medicine LibreTexts | Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them. Read more…. Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Vitamins and supplements for athletes. Medically reviewed by Miho Hatanaka, RDN, L. B vitamins Iron Calcium and vitamin D Coenzyme Q10 Creatine Ashwagandha Summary. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? B vitamins. Share on Pinterest A number of of vitamins and supplements may provide athletes with an added energy boost. Calcium and vitamin D. Coenzyme Q Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. and Exer. Calcium intake for endurance athletes needs to be adjusted upwards. This mineral is of critical importance to anyone who exercises, and is of critical importance to athletes and endurance athletes. Magnesium is a component of more than enzymes involved in energy metabolism. Magnesium is involved in the production of adenosine triphosphate ATP from fatty acid oxidation see diagram below. ATP stores energy and is present in all cells, especially muscle cells. Low magnesium levels can contribute to early fatigue, nausea, and muscle cramps. Magnesium is involved in a multitude of processes that impact muscle function, including oxygen uptake and electrolyte balance, in addition to energy production. Iron is of critical importance for athletic or sports performance. It is a component of hemoglobin, myoglobin, cytochromes, 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. Micronutrients such as vitamins are minerals are essential to athletic success, health and wellbeing. This second blog in the three-part series about micronutrients will focus on the minerals that are crucial for athletic performance and recovery. Important minerals for an athlete are sodium, potassium, chloride, calcium, zinc, magnesium and iron. Sodium, potassium and chloride are important electrolytes that play a vital role in hydration, nerve transmission and muscle contraction. At the LA Galaxy, we provide daily electrolyte drinks from Herbalife to our players that are low in sugar and calories so they can be consumed throughout the day. Calcium is a mineral that is important for development and maintenance of strong bones, as well as muscle contraction, nerve transmission and hormone secretion. Good sources of calcium include milk, egg whites, yogurt and fish such as sardines and salmon. Kale, bok choy, and broccoli are also good sources of calcium, but have to be eaten in fairly large quantities. Iron is crucial to red blood cell formation, specifically to form hemoglobin and myoglobin, which carry oxygen around the body. Low iron levels can result in feelings of tiredness, fatigue, and general weakness. |
| The First Step: Preventing Deficiency And Major Risks | Some foods are simply better than others for providing a lot of micronutrients. A Psrformance explored performane effects of ashwagandha Healthy vitamin suppliers endurance athlefic healthy athletic men and women. com Freeletics uses cookies to make the website functional and optimize your experience. Some athletes use creatine because it is a legal nutritional aid for sports performance. Inadequate magnesium intake is typically related to overall energy deficit and an inadequate balance of food groups. |
| Iron: An Essential Mineral for Athletic Performance | Chromium is an insulin cofactor, and its theorized ergogenic effect is based on the role of insulin to facilitate BCAA transport into the muscle. Chromium has been advertised for strength-type athletes, but also could be theorized to enhance aerobic endurance performance. Some early research data do suggest an increase in lean body mass and decreased body fat with chromium picolinate supplementation [ 28 ]. However, this report was based on unpublished, flawed studies that have not been subjected to the peer-review process. More contemporary research with better experimental design replicated these studies and has shown that chromium picolinate supplementation does not increase lean muscle mass or decrease body fat [ 29 — 32 ]. Other research also indicated different forms of chromium, such as chromium chloride, had no effect on body composition [ 33 ]. Chromium supplementation has also shown no beneficial effects on sports performance. Walker and others [ 32 ], in an excellent study with highly trained wrestlers, reported no ergogenic effects of chromium picolinate on neuromuscular or metabolic performance, while Livolsi and others [ 34 ], using well-trained female softball players, reported no significant ergogenic effect of chromium picolinate supplementation on muscular strength. Davis and others evaluated the effects of adding chromium to a carbohydrate-electrolyte sports drink on prolonged intermittent high-intensity exercise to fatigue, and found that the chromium picolinate provided no additional advantage above that provided by the carbohydrate [ 35 ]. Thus, chromium supplementation does not appear to enhance body composition or performance in well-trained individuals. Boron has been marketed as an anabolic mineral, theoretically by increasing serum testosterone. However, this theory was based on research with elderly women and apparently has no application to healthy athletes. Research is limited, but does not document an anabolic effect of boron supplementation [ 36 ]. Vanadium has also been advertised for its anabolic potential, purportedly by enhancement of insulin activity. Some research has shown beneficial effects of vanadium supplementation to type 2 diabetics. However, Jentjens and Jeukendrup recently reported no significant effect of vanadyl sulfate supplementation on insulin sensitivity in healthy adults [ 37 ]. Moreover, the limited data available do not support an anabolic effect of vanadium in young healthy individuals [ 38 ]. Selenium is a component of several enzymes, particularly glutathione peroxidase GPx , an important cellular antioxidant enzyme. Theoretically, selenium supplementation could prevent peroxidation of the RBC membrane and muscle cell substructures involved in oxygen metabolism, possibly enhancing aerobic exercise performance. Although antioxidant supplements have not universally been shown to prevent lipid peroxidation, some studies with selenium supplementation have shown an enhancement of GPx status and reduced lipid peroxidation in prolonged aerobic exercise; however, in these studies, actual endurance performance did not improve [ 20 ]. Most mineral supplements are safe in recommended dosages. A Tolerable Upper Intake Level UL has been established for 14 minerals. The UL is the maximal level of daily nutrient intake that is likely to pose no risk of adverse effects. With use of fortified foods and mineral dietary supplements, it may be relatively easy for athletes to exceed the UL for several minerals. Most minerals possess significant health risks if consumed in excess. For example, excess dietary iron may lead to hemochromatosis and eventual deterioration of liver function, while excess zinc may decrease HDL-cholesterol levels and increase cardiovascular disease risk. The International Olympic Committee IOC does not prohibit use of mineral supplements, so their use is both legal and ethical. A mineral deficiency may impair performance. In particular, correcting an iron-deficiency anemia will improve aerobic endurance performance. As female athletes are more prone to iron deficiency, the USOC recommends female athletes undergo blood testing periodically to determine hemoglobin status. Optimal calcium nutrition for bone health is also important for female athletes, particularly those in weight-control sports. In general, supplementation with calcium , magnesium , iron , zinc , copper , and selenium does not enhance sport performance in well-nourished athletes. Chromium , boron and vanadium have been studied as potential anabolics by potentiating the effects of insulin or testosterone, but studies have reported no beneficial effects of supplementation on body composition or muscular strength and endurance. Speich M: Minerals, trace elements and related biological variables in athletes and during physical activity. Clinical Chimica Acta. Article CAS Google Scholar. Maughan R: Nutrition and the young athlete. Medicina Sportiva. Google Scholar. Ziegler P: Nutritional status of teenage female competitive figure skaters. Journal of the American Dietetic Association. Article Google Scholar. Dressendorfer R: Mineral metabolism in male cyclists during high-intensity endurance training. International Journal of Sport Nutrition and Exercise Metabolism. Gremion G: Oligo-amenorrheic long-distance runners may lose more bone in spine than in femur. 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You can also search for this author in PubMed Google Scholar. Correspondence to Melvin H Williams. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Williams, M. Dietary Supplements and Sports Performance: Minerals. J Int Soc Sports Nutr 2 , 43 Download citation. Received : 20 April Accepted : 15 May Published : 01 June Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 01 June Dietary Supplements and Sports Performance: Minerals Melvin H Williams 1 Journal of the International Society of Sports Nutrition volume 2 , Article number: 43 Cite this article 72k Accesses Citations 4 Altmetric Metrics details. Abstract Minerals are essential for a wide variety of metabolic and physiologic processes in the human body. Minerals: Ergogenic Theory Minerals represent a class of inorganic substances found naturally in a variety of foods. Mineral Supplements: Efficacy Calcium About 99 percent of the calcium in the body is stored in the skeletal system, while the remaining one percent is present in other cells, such as muscle cells. Phosphates Phosphates are incorporated into many compounds in the body that are involved in energy metabolism, such as ATP as an energy substrate, thiamin pyrophosphate as a vitamin cofactor, sodium phosphate as a buffer, and 2,3-diphosphoglycerate 2,3-DPG for RBC function. Magnesium Magnesium is a component of over enzymes, some involved in the regulation of muscle contraction, oxygen delivery, and protein synthesis. Iron Iron is one of the most critical minerals with implications for sports performance. Iron Deficiency Anemia In their review, Beard and Tobin indicated that the prevalence of iron deficiency anemia is likely to be higher in athletic groups, especially in younger female athletes, than in healthy sedentary individuals [ 17 ]. Iron deficiency without anemia Iron-deficiency without anemia is a condition of normal hemoglobin levels, but reduced levels of serum ferritin. Iron saturated Iron supplements will not enhance performance in athletes with normal hemoglobin and iron status. Zinc Zinc is a component of over enzymes, some involved in functions important to physical performance, such as muscle energy production and protein synthesis. Chromium Chromium is an insulin cofactor, and its theorized ergogenic effect is based on the role of insulin to facilitate BCAA transport into the muscle. Much of their risk is associated with poor dietary iron intake and low daily caloric intake 1. Runners, and other trained athletes are at risk for a sports-related anemia caused specifically by heavy training. Iron-depleting training effects include mechanical hemolysis physical sheering of red blood cells often seen in runners , intestinal bleeding, hematuria blood loss in urine , and sweating. Heavy menstrual loss is an additional cause of negative iron balance in female athletes 2. Athletes seeking hypoxic conditions to increase their red blood cell density and enhance endurance performance are at an even greater risk for iron loss 6. This in turn creates an increased demand for ferritin to develop new hemoglobin. Both male and female athletes have demonstrated reduced serum ferritin levels during training at altitudes between 7, and 8, ft. It is suggested that athletes should check their iron status prior to altitude training, and improve their levels if necessary before undergoing hypoxic conditions 6. Anemic individuals, in particular, should consider iron supplements beforehand 7. However, athletes attempting to increase their red blood cell count even those with normal iron levels may benefit from a supplement 2 , particularly women, who are at higher risk than men for iron-deficiency 7. Iron is a mineral that occurs in many foods , such as beef, poultry, seafood, beans, and green, leafy vegetables. Dietary iron is broken down into two types, heme and non-heme 4. Non-heme iron is found in meat products as well, and also in some vegetables, fruits, nuts, beans, and grains 4. Non-heme iron is also inhibited by calcium, and additionally bran, cellulose fiber , pectin in ripe fruits and vegetables, and jams , phytic acid in grains and beans , and polyphenols cereal, beans, tea, and coffee 1. Consuming vitamin C or meat in the same meal with non-heme iron enhances its absorption. For persons with iron deficiency, the body also has a built-in enhancement mechanism, which allows for much greater iron absorption than say just adding an orange to your meal 1. These recommendations are considered sufficient for healthy persons as well as non-anemic athletes. The Cleveland Clinic lists the following foods as great sources of both heme and non-heme iron 9. Due to inhibitors within non-heme iron sources like the calcium in spinach , eating a citrus fruit, yellow bell pepper, or other vitamin C rich food will improve absorption 1. Athletes in training are advised to pay closer attention to their diets, and consume more iron-rich foods to avoid deficiency 1. The only populations other than IDA athletes that may benefit from an iron supplement are those that are intentionally undergoing hypoxic conditions to increase their red blood cell density 2. Also, lower iron doses at 39 mg have been shown to cause less gastrointestinal distress in female athletes 1 , which may improve compliance. It seems that the obvious, and worthwhile intervention for decreasing the number of athletes affected by sports-related anemia is helping them improve their dietary iron intake. Advising athletes and chronic exercisers - particularly women, runners, and vegetarians - to seek nutrition counseling and regular iron testing 1 , may be the key to preventing iron-deficiency, and the resulting reductions in athletic performance. Read also: The Salty Facts on Sodium. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Sports Performance Nutrition Iron: An Essential Mineral for Athletic Performance. Jena Walther, MS Stay Updated with NASM! Key Roles of Iron Iron plays an important role in energy metabolism. Anemia Having an iron deficiency, or in severe cases, anemia, can be detrimental to athletic performance and overall health. Storage Iron Depletion Iron stores are depleted, but functioning iron is still intact. Early Functional Iron Deficiency Hemoglobin levels will test normal, but serum ferritin is low nanograms is considered deficient 2. People at Risk for Iron Deficiency In general, people exhibiting the highest risk for iron deficiency and anemia are women, runners, and vegetarians. Considerations at Altitude Athletes seeking hypoxic conditions to increase their red blood cell density and enhance endurance performance are at an even greater risk for iron loss 6. Iron in Foods Iron is a mineral that occurs in many foods , such as beef, poultry, seafood, beans, and green, leafy vegetables. The American Journal of Clinical Nutrition, 72 2 , Williams, M. Dietary supplements and sports performance: Minerals. Journal of the International Society of Sports Nutrition, 2 , Science Daily. Iron: dietary supplement fact sheet. National Institutes of Health: Office of Dietary Supplements. Linus Pauling Institute Micronutrient Information Center. Wilber, R. Altitude training and athletic performance. Champaign, IL: Human Kinetics. Marriott, B. Nutritional needs in cold and high altitude environments. |
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