When it comes to doing fkr nutrition for endurance athletes, the same principles and hierarchy apply, so minetal is where we will Vitamin and mineral requirements for endurance sports. Appetite control solutions Google Scholar Jakobsen MM, et al. Family physician Dr. No matter what sport you do, magnesium is very important. These activities engage the anaerobic energy system in conjunction with the aerobic system. However, amateur athletes should also pay attention to their iron intake, because they can also have an increased iron requirement.

Fitness Sports Performance Nutrition. By Rndurance Adair, Requirementd, RD. Nutritional needs of the endurance athlete are qnd studied and the days of the pre-marathon pasta dinner have been enhanced by a sophisticated understanding of how nutrients can Vitamiin long-duration performance.

To help your clients requiremejts at their bestit is important to understand the latest Kidney bean burritos on sporrts macronutrient recommendations, and practical strategies requiremeents individualizing and maximizing nutritional needs.

Endurane the first official Vitamin and mineral requirements for endurance sports of Gatorade by the Gators football team in 1much has been learned about endurxnce nutritional needs of minerap endurance athlete. To better understand nutrient demands, it is endurxnce to review the basic enxurance of energy production and the Vitamih sources fof.

Through energy metabolism, the body can use the energy-yielding nutrients carbohydrate, fat, and appetite control for a healthy lifestyle as fuel.

Following fr and absorption, these three macronutrients can be turned into the enudrance compound adenosine triphosphate ATP. Continue learning by checking out our online nutrition courses 2 of which are requurements Muscles always Inflammation and kidney health a mixture of fuels, never just one.

When carbohydrate, fat, and protein enter metabolic pathways they can make ATP which provides the chemical driving force for contractions. Carbohydrates and protein both have 4 kcal per gram and fat has 9 kcal per gram. Andd rest, the body derives more than half of its ATP from fatty acids, and most an the rest from Vitamin and mineral requirements for endurance sports, along with a small percentage from endruance acids.

Endurance athletes train for an hour or hours requiremeents a time and this intensity Genetic factors in glycogen storage disease duration of training requires miheral lot of energy.

Elite athletes undergoing strenuous training can have daily energy Subcutaneous fat deposits times sprts than those of untrained individuals.

Viyamin can use up as much requiremfnts 40 percent of an athlete's total daily energy aports, and energy demands in competition can also requiremfnts very foor. Although the traditional culture of endurance athletics has focused endugance carbohydrate intake, the contribution of protein and fat to energy production is the subject for Inflammation and kidney health research and Insulin and carbohydrate metabolism will be examined Weight management and insulin sensitivity, one nutrient at a time.

Glucose, stored in the liver and Flexibility and Mobility Improvement as glycogen, Vitamin and mineral requirements for endurance sports, is sporgs to reqiirements activity. During Nutritional needs athletes, the liver CLA and cholesterol Inflammation and kidney health its glycogen and releases glucose Kale side dishes the Mediterranean diet and inflammation. The muscles use Sugar consumption statistics, and endurajce own private vor stores, to fuel activity.

I n summary, strenuous exercise of all requidements makes great demands on the body's carbohydrate stores and glycogen depletion will lead to fatigue. Because glycogen stores are limited, and Vitsmin they spors a critical contribution to both anaerobic and sportts energy production, one important objective spprts sports Inflammation and kidney health is to protect glycogen and enhance access to Vutamin for long duration, moderate intensity activity.

In contrast to dietary fat, body fat stores are of tremendous importance during minerzl activity, as long as the intensity is not too high and there Glutamine and respiratory health adequate O2 delivery to Vitamjn fat as a fuel source.

Enduance to spodts Inflammation and kidney health capacity of glycogen, fat stores can enduranec supply more than 70, kcal for activity 3. Rqeuirements is stored mainly in the adipose minrral and some ednurance stored in muscle sporrs. Endurance training Balance exercises the capacity Hydration essentials for diabetics fat metabolism in the muscles, so that Aiding in post-exercise muscle repair metabolism will cover a greater proportion of the energy production of athletes during exercise than for untrained people.

Additionally, requireents the Nut-free athlete snacks of activity is minedal enough Fast-acting thermogenic formula allow spogts energy pathways to predominate, the splrts will have optimal access to fat as an energy source.

This will preserve glycogen sport minimize the utilization of protein for fuel. While fat and carbohydrate represent minerral largest contribution of Peppermint tea recipe expenditure during exercise, the utilization of protein can also be significant.

It is preferable to reserve protein as a building material, for the synthesis of lean skeletal tissues and contribution to other body systems for which protein is essential i.

Therefore, one objective of sports nutrition is to minimize protein utilization during activity through consuming enough carbohydrate. This will spare proteins from being broken down to create glucose, a process called gluconeogenisis.

While there is little debate that protein needs are greater for highly active individuals than those less active, this is often explained as a function of total energy intake 4.

However, the specific percent contribution of protein to total daily intake for endurance athletes has been in question for some time. The scientific literature to date provides some sound evidence to support an increase in protein requirements for highly-trained and elite endurance athletes 5.

Tarnopolsky found that acute endurance exercise results in the oxidation of several amino acids. Based on the available literature, sports nutritionists estimate protein requirements for an endurance athlete to be 1.

An examination of each nutrient in isolation, while interesting, has limitations. For example, an adequate protein intake with inadequate carbohydrate or calories will still result in suboptimal nutrition and performance. Regardless of how athletes divide up their macronutrients, if total energy intake is not adequate, performance will suffer 7.

A review study of the nutritional needs of endurance athletes concluded that endurance athletes often have negative energy balance, meaning that expenditure is higher than intake 8. This negative balance can compromise performance and will definitely influence the percent contribution of each macronutrient.

Perhaps of even greater consequence than macronutrient distribution is the total energy intake in relation to expenditure. If organized in priority order, fluid would sit at the top of the list.

While not energy-yielding, fluid plays a critical role in optimal performance and safe athletics. The combination of heat stress, dehydration, and exercise imposes perhaps the most-severe physiological challenge for the human body short of disease or serious bleeding Exercise requires the body to attempt to cope simultaneously with competing demands for cardiovascular homeostasis, thermoregulatory control, and maintenance of muscle energetics.

When dehydration is superimposed upon this scenario, the results can be catastrophic for both health and performance. Sweat evaporation provides the primary cooling mechanism for the body, and for this reason athletes are encouraged to drink fluids to ensure continued fluid availability for evaporation and circulatory flow to the tissues.

A water loss of even one to two percent of body weight can reduce an individual's capacity to do muscular work The major electrolyte in sweat is sodium with smaller amounts of potassium and magnesium.

Loss of substantial amounts of sweat will inevitably reduce the body's reserve of these electrolytes, which can also impair performance. Conversely, excessive drinking can lead to hyponatremia severe enough to cause fatalities. In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible.

While a discussion of micronutrients is outside the scope of this article, if athletes are taking in adequate calories and making healthful food choices, they will be better protected against vitamin and mineral deficiencies as well.

Timing also is critical and must be individualized to the sport and to each athlete. Nutrients taken during endurance competition should be primarily carbohydrate sports rehydration beverages, carbohydrate gels and goos and other carbohydrates to deliver this valuable fuel when glycogen may be running low.

Likewise, eating carbohydrates after a training session will enhance glycogen storage and some research indicates that a combination of carbohydrate and protein will further promote glycogen replenishment There are numerous considerations in designing nutrition protocols for individual athletes.

As with other any sport, maximizing the nutritional needs during endurance competition begins in training. The competitive advantage will definitely shift in favor of those athletes whose coaches and trainers recognize the fundamental value of fitness, acclimation, hydration, and nutrition for keeping athletes cooled and fueled.

Training can use up as much as 40 percent of an athlete's total daily energy expenditure and energy demands in competition can also be very high. Successful implementation of sport nutrition guidance requires that coaches, athletes, and support personnel are made aware of the practical benefits of adequate fluid replacement and nutrient needs.

Since the National Academy of Sports Medicine NASM has been the global leader in delivering evidence-based certifications and advanced specializations to health and fitness professionals. Our products and services are scientifically and clinically proven.

They are revered and utilized by leading brands and programs around the world and have launched thousands of successful careers. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Fitness Sports Performance Nutrition Nutrition and the Endurance Athlete - Eating for Peak Performance.

By Dominique Adair, MS, RD Nutritional needs of the endurance athlete are aggressively studied and the days of the pre-marathon pasta dinner have been enhanced by a sophisticated understanding of how nutrients can improve long-duration performance.

The following all influence which fuel is predominant during activity: intensity anaerobic or aerobic of activity duration of activity conditioning of the athlete recovery time diet composition Muscles always use a mixture of fuels, never just one.

Carbohydrates For Endurance Athletes Glucose, stored in the liver and muscles as glycogen, is vital to physical activity.

FatS for Endurance In contrast to dietary fat, body fat stores are of tremendous importance during physical activity, as long as the intensity is not too high and there is adequate O2 delivery to use fat as a fuel source.

Protein And Endurance Training While fat and carbohydrate represent the largest contribution of energy expenditure during exercise, the utilization of protein can also be significant.

Not just a sum of the parts Regardless of how athletes divide up their macronutrients, if total energy intake is not adequate, performance will suffer 7.

Fluid Needs If organized in priority order, fluid would sit at the top of the list. To Sum it All Up In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible.

Key Points Training can use up as much as 40 percent of an athlete's total daily energy expenditure and energy demands in competition can also be very high In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible.

References The History of Gatorade, www. Retrieved on May 11, Lambert EV, Goedecke JH. The role of dietary macronutrients in optimizing endurance performance.

Curr Sports Med Rep Aug ;2 4 Wilmore, JH, Costill, DL. Physical Energy: Fuel Metabolism, Nutrition Reviews ;SS Paul GL. Dietary protein requirements of physically active individuals. Sports Med Sep;8 3 Tarnapolsky M. Protein requirements for endurance athletes. Nutrition ; Gaine PC, Pikosky MA, Martin WF, et al.

Level of dietary protein impacts whole body protein turnover in trained males at rest. M etabolism ; Hoffman CJ, Coleman E. An eating plan and update on recommended dietary practices for the endurance athlete.

J Am Diet Assoc ; Nogueira JA, Da Costa, TH. Nutritional status of endurance athletes: what is the available information? Arch Latinoam Nutr Mar ;55 1

: Vitamin and mineral requirements for endurance sports

A comprehensive guide to nutrition for endurance athletes - Healthy Green Athlete	However, from an athlete-centric perspective, there are some key vitamins and minerals that are integral to adaptation and optimal function. From a haematological perspective, iron, folic acid and vitamin B12 are significant contributors to red cell production [ 24 ]. The importance of iron is well established for its critical role in the formation of haemoglobin incorporated within red blood cells and enzymes integral to the electron transport chain at a cellular level. Consequently, iron is integral to key processes including oxygen transport and energy production, which are highly relevant to athletes [ 25 ]. Currently, it is established that there are three stages of iron deficiency, which progressively increase in symptoms and severity of effect as the depletion of serum ferritin sFer , haemoglobin Hb and transferrin saturation TSAT progress [ 27 ]. Stage 1 is iron depletion ID , characterised by a reduction in sFer without impact on red blood cell production. Stage 2 is iron deficiency non-anaemia IDNA which presents with further depleted sFer, causing erythropoiesis to diminish as the iron supply to the erythroid marrow is reduced as evident by a decrease in TSAT. Stage 3 is iron-deficient anaemia IDA which represents the most serious and debilitating level of compromise, where low sFer and TSAT have progressed to a decrement in Hb concentration. Here, not only do athletes report the common feelings of lethargy and fatigue as they do in stage 1, iron depletion , but they also present with reductions in overall physical capacity [ 11 ]. Previous work has developed athlete-specific blood screening [ 11 ] and iron supplementation frameworks [ 22 ], thus providing practitioners with guidelines and strategies to mitigate the progression of stage 1 iron depletion to a more severe stage of impact i. stages 2 and 3. Interestingly, current data suggest that iron supplementation in the absence of severe deficiency i. IDA is unlikely to result in performance benefits for athletes, with meta-analyses demonstrating unchanged performance outcomes in iron-deficient non-anaemic IDNA athletes [ 28 ]. However, iron supplementation provided to IDNA individuals has been shown to improve haemoglobin and ferritin concentrations, whilst also reducing the subjective feelings of fatigue during exercise [ 29 ], which can impact the quality and consistency of training over time. Furthermore, under exceptional circumstances of environmental stress, such as altitude training designed to stimulate red cell production, iron supplements should be considered in athletes with suboptimal ferritin stores, in an effort to meet the additional erythropoietic demands of the hypoxic stimulus [ 11 , 30 ]. In addition to iron, it is also well recognised that B vitamins have an important role in haematological function in active populations [ 31 ]. Of the nine B vitamins found within the diet, folate B9 and cobalamin B12 play crucial roles in facilitating the production of red cells in the bone marrow [ 32 ]. Interestingly, clinical B12 [ 33 ] or folate deficiency [ 34 ] can result in megaloblastic anaemia, due to disruption of DNA synthesis and repair that results in ineffective erythropoiesis [ 24 ]. Notably, pernicious anaemia, a form of megaloblastic anaemia, occurs due to B12 deficiency and can only be treated with parenteral administration of B12 due to a lack of gastric intrinsic factors required for B12 absorption [ 35 ]. In athlete populations, observational data suggest that low circulating levels of B12 are mildly associated with lower haemoglobin concentration and haematocrit, and that B12 supplements may be beneficial to haematological adaptation when suboptimal levels are detected in the blood [ 36 ]. However, standardised thresholds for the classification of B12 deficiency in athletes are not well defined, and therefore, further work is required to establish best practice guidelines for addressing this issue. Of note, the impact of low B12 levels is especially pertinent to vegetarian and vegan athletes, since B12 is found more readily in animal food sources. Accordingly, athletes adhering to certain dietary restrictions may need to be mindful of relevant sources of B12 in their diet, and not averse to biochemical and clinical assessment of B12 and iron stores if persistent feelings of lethargy are present. When considering bone health, vitamin D [ 37 ] and calcium [ 38 ] have been extensively studied in athlete populations. Vitamin D is known to play an important role in calcium homeostasis, which is essential for bone health, thus having a positive effect on mitigating fracture risk. Vitamin D can have a positive effect on osteoblasts and bone remodelling via induction of receptor activator of nuclear factor-κB ligand RANK-L and phosphate homeostasis [ 39 ]. Collectively, such factors, in combination with the mechanical loads of exercise, are hypothesised to stimulate mitogen-activated protein kinase signalling, which may promote increased bone mineral density and lower fracture risk see [ 37 ] for review. Such events are often accompanied by severe hypercalcemia and hypercalciuria, as well as low parathyroid hormone activity, which may compromise bone integrity [ 41 ]. In addition to vitamin D, low serum calcium caused by dietary insufficiencies is known to stimulate an increase in parathyroid hormone PTH and osteoclast activity, inducing a catabolic effect on bone [ 43 ]. Such scenarios may benefit from calcium supplements to support bone health. Finally, a reduction in serum ionised calcium occurs during exercise, prompting an increase in PTH activity and bone resorption [ 45 ]. Interestingly, pre-exercise calcium intake mg has been shown to minimise perturbations of bone calcium homeostasis [ 46 ], and therefore, this approach might be considered for athletes at heightened risk of bone injury. To maximise absorption, this calcium intake should be apportioned in smaller doses i. milk, yoghurts, cheese or plant-based foods e. Sub-optimal nutrition is a major risk factor for illness and infection in athletes [ 49 ], with low energy availability often highlighted as a major consideration [ 7 ]. A range of nutrients are known to play a significant role in immune function i. iron, vitamins A, D, E, B6, B12; for review see [ 50 ]. For instance, vitamin D is reported to play an important role in both innate and acquired immunity, with numerous reports presenting a case for an inverse relationship between vitamin D concentrations and upper respiratory infection URI in athletes and military personnel for review see [ 37 ]. In addition to vitamin D, zinc and vitamin C are commonly considered supplements to help improve immune function [ 51 ]. Zinc is reported to play an important role in nucleotide and nucleic acid synthesis, whilst also acting as an antiviral agent by increasing interferon gamma, thus decreasing the docking of common cold viruses with binding sites [ 52 ]. Interestingly, a previous systematic review has reported that athletes often present with lower circulating zinc concentrations than the general population, despite their greater dietary intake [ 54 ]. This suggests that the zinc requirements of athletes are likely higher than the general population, possibly due to sweat losses experienced as part of extended periods of intense training [ 55 ]. Often promoted for its antioxidant capacity [ 56 ], vitamin C is an active scavenger of reactive oxygen species in intra- and extra-cellular fluid [ 57 ]. Such events provide rationale for vitamin C intake when attempting to preserve athlete health, especially during infection or during heavy training where inflammation and oxidative stress are acutely increased. Interestingly, clinical trials have reported a dose—response relationship between vitamin C supplementation and URI duration, with large daily oral dosages between 3 to 8 g [ 60 , 61 ]. Furthermore, a Cochrane review reported that in five studies conducted from to , low-dose vitamin C supplements 0. Such findings have led to the common suggestion that vitamin C supplements might be considered for athletes during periods of heightened infection risk, such as extended periods of heavy training or travelling for key competitions [ 63 ]. Females have distinct biological and phenotypical attributes which make the nutrient needs of female athletes unique. In females, the sex hormones, oestrogen and progesterone, play an important role in reproductive development and menstruation [ 64 ], signalling the release of other hormones such as luteinizing hormone and follicle stimulating hormone , which also have important roles in ovulation and maintaining pregnancy. Female ovarian hormones not only change across the life span from puberty through to menopause , but also change cyclically throughout the four phases of the menstrual cycle 1—menstruation phase, 2—follicular phase, 3—ovulation phase, 4—luteal phase. For instance, during menstruation, concentrations of both ovarian hormones are low [ 65 ]; however, oestrogen levels increase during the follicular phase to stimulate ovulation, prior to high circulating concentrations of both oestrogen and progesterone during the luteal phase. In addition to their reproductive roles, ovarian steroids can influence a variety of physiological and biological processes, such as thermoregulation, metabolism, cognition and autonomic regulation [ 65 , 66 , 67 ]. When considered collectively, the implications of these physiological alterations may extend to impact athletic performance. Regardless, it is evident that female athletes more commonly present with certain micronutrient deficiencies [ 69 , 70 ], and therefore, nutritional approaches that consider the unique needs of female athletes are required. Currently, there is limited research exploring the periodisation of nutrition around the menstrual cycle. However, there are minerals which merit closer investigation, such as the intake of iron. This is particularly important to menstruating female athletes who might experience losses equating to between 5 and 40 mg of iron each cycle [ 71 , 72 ]. Of note, this number is likely much higher in women with heavy menstrual bleeding HMB , a condition thought to be highly prevalent in athletic cohorts [ 73 ]. Interestingly, hepcidin, the aforementioned iron regulatory hormone responsible for controlling iron absorption, has been shown to be downregulated by oestrogen [ 74 ], which means that iron absorption might be increased when oestrogen levels are high i. follicular phase of the menstrual cycle. This may provide a window of opportunity for females to recover the net iron loss from menstruation. While mechanistic support for this association is strong, studies of human trials are unclear [ 75 , 76 ] and no study has yet directly assessed changes in iron absorption rather than hormonal alterations across the menstrual cycle in female athletes. Regardless, these menstrual blood losses and hormonal fluctuations are unique to female athletes, and result in a greater iron requirement compared with males. However, this RDI can be quite difficult for females to achieve as their generally smaller body size means a lower absolute energy intake is required when compared with males. To compound this issue, female athletes commonly follow diets that are restrictive, including vegetarian or vegan diets low in quality haem iron sources [ 11 ], or those limiting either carbohydrate or energy intake [ 78 ], which have been shown to contain lower amounts of dietary iron. Accordingly, inadequate energy intake, and therefore lower dietary iron intake, contributes to the higher incidence of iron deficiency seen in female athletic populations [ 79 ]. Consequently, an increased focus on either dietary or supplemental iron intake in female athletes is required, particularly where additional challenges to iron balance occur from high exercise loads. This is reflected in the iron screening recommendations for athletes [ 11 ], which suggest that females should have their iron status assessed at 6-month intervals, especially in cases of known iron compromise. The more frequent routine screening of women allows minor deficiencies in iron i. stage 1 iron depletion to be treated prior to progression towards severe stages of the nutrient disorder i. stage 3 IDA. In addition to iron, folate is a B vitamin of particular importance to pre-conception and throughout pregnancy. As described previously, both iron and folate have fundamental roles in erythropoiesis [ 80 ]. Further, folate coenzymes are essential in nucleic acid synthesis, methionine regeneration, and in one-carbon metabolism [ 81 ], making them particularly important during periods of rapid growth i. during pregnancy. Female athletes training throughout their pregnancy should strongly consider both iron and folate supplementation, as the added haematological stress of high exercise volumes on top of those associated with foetal growth and development may accelerate the progression of a deficiency, if not treated proactively. These recommendations are based on the general population, as athletic specific values do not currently exist; however, they should be generally applicable assuming a pre-existing deficiency is not evident. Nevertheless, given the lack of research in the area, individualised consultation and screening for nutrient deficiencies throughout pregnancy is strongly advised. Interestingly, there is evidence to suggest that oral contraceptive use is also associated with a reduction in plasma folate concentrations and red blood cell folate concentrations [ 84 ]. Accordingly, athletes using oral contraceptives may need to consider higher folate consumption, particularly if planning pregnancy. Of note, many prenatal vitamins will contain between and µg DFE of folic acid, which will support reproductive health and provide protective effects on the foetus when used for 3—6 months prior to conception [ 85 ]. Clear associations between menstrual function, bone health and energy availability have previously been described via the Female Athlete Triad [ 86 ] and more recently as part of the Relative Energy Deficiency in Sport REDs model [ 87 ]. While acknowledging the limitations associated with using BTMs to infer bone health, it may allude to an ability for men to better tolerate caloric restriction compared with women [ 92 ]. While vitamin and mineral intake can help support bone health, it is less effective when low energy availability is present, and in these instances optimising energy intake should be the primary nutritional intervention to improve poor bone health. Overall, when considering the unique challenges of female athletes and the associated needs for vitamin and mineral intake, it should be mentioned that a recent audit on the representation of women in research examining iron, calcium and vitamin D supplementation [ 93 ] found not one study was able to classify and report menstrual status according to best practice guidelines [ 65 ]. Accordingly, a greater effort to explore the unique nutrient needs of the female athlete is warranted. Athletes are regularly exposed to high levels of training stress, and therefore, their energy intake needs to match the energy demand. However, there are a variety of factors that contribute to the poor replenishment of energy needs in athletes, and as such, the replenishment of key vitamins and minerals can be compromised, putting athletes at an increased risk of nutrient deficiencies. 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. Should a nutrient deficiency be detected, it is important to consider the appropriate approach to correcting the problem, whilst also accounting for the various factors e. Of note, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e. iron and B vitamins are significant contributors to haematological adaptation. Finally, it should be noted that the female athlete has nuanced vitamin and mineral requirements that differ to their male counterparts, and that the research landscape requires significant work to better understand the unique nutritional challenges they face. Close GL, et al. Int J Sport Nutr Exerc Metab. Article PubMed Google Scholar. Larson-Meyer DE, Woolf K, Burke L. Assessment of nutrient status in athletes and the need for supplementation. Article CAS PubMed Google Scholar. van der Beek EJ. Vitamin supplementation and physical exercise performance. J Sports Sci. Bruins MJ, et al. Considerations for secondary prevention of nutritional deficiencies in high-risk groups in high-income countries. Article PubMed PubMed Central Google Scholar. Haymes EM. Vitamin and mineral supplementation to athletes. Int J Sport Nutr. Beck KL, et al. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Wasserfurth P, et al. Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention. Sports Med Open. 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. J Acad Nutr Diet. McClung JP, Gaffney-Stomberg E, Lee JJ. Female athletes: a population at risk of vitamin and mineral deficiencies affecting health and performance. J Trace Elem Med Biol. Peeling P, et al. Effects of exercise on hepcidin response and iron metabolism during recovery. Sim M, et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. Tardy AL, et al. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Article CAS PubMed PubMed Central Google Scholar. Boosalis MG. ABCDEs of sports nutrition assessment. Health N, Council MR. Nutrient reference values for Australia and New Zealand: including recommended dietary intakes. Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function. Flueck JL, Schlaepfer MW, Perret C. Effect of week vitamin D supplementation on 25[OH]D status and performance in athletes with a spinal cord injury. McCormick R, et al. The effectiveness of daily and alternate day oral iron supplementation in athletes with suboptimal iron status part 2. Dawson B, et al. Iron supplementation: oral tablets versus intramuscular injection. Maughan RJ. Contamination of dietary supplements and positive drug tests in sport. Worthington P, et al. When is parenteral nutrition appropriate? JPEN J Parenter Enteral Nutr. Australian Institute of Sport, A. No needles policy. Refining treatment strategies for iron deficient athletes. Sports Med. Micronutrients and athletic performance: a review. Food Chem Toxicol. Moll R, Davis B. Iron, vitamin B12 and folate. Article Google Scholar. Hinton PS. Iron and the endurance athlete. Appl Physiol Nutr Metab. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Effect of iron injections on aerobic-exercise performance of iron-depleted female athletes. Rubeor A, et al. Does iron supplementation improve performance in iron-deficient nonanemic athletes? Sports Health. Houston BL, et al. Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials. BMJ Open. Stellingwerff T, et al. Nutrition and altitude: strategies to enhance adaptation, improve performance and maintain health: a narrative review. Woolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? Koury MJ, Blanc L. Red blood cell production and kinetics. Rossi's Principles of Transfusion Medicine. Stabler SP. Vitamin B12 deficiency. N Engl J Med. Torrez M, et al. How I investigate acquired megaloblastic anemia. The combination of heat stress, dehydration, and exercise imposes perhaps the most-severe physiological challenge for the human body short of disease or serious bleeding Exercise requires the body to attempt to cope simultaneously with competing demands for cardiovascular homeostasis, thermoregulatory control, and maintenance of muscle energetics. When dehydration is superimposed upon this scenario, the results can be catastrophic for both health and performance. Sweat evaporation provides the primary cooling mechanism for the body, and for this reason athletes are encouraged to drink fluids to ensure continued fluid availability for evaporation and circulatory flow to the tissues. A water loss of even one to two percent of body weight can reduce an individual's capacity to do muscular work The major electrolyte in sweat is sodium with smaller amounts of potassium and magnesium. Loss of substantial amounts of sweat will inevitably reduce the body's reserve of these electrolytes, which can also impair performance. Conversely, excessive drinking can lead to hyponatremia severe enough to cause fatalities. In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible. While a discussion of micronutrients is outside the scope of this article, if athletes are taking in adequate calories and making healthful food choices, they will be better protected against vitamin and mineral deficiencies as well. Timing also is critical and must be individualized to the sport and to each athlete. Nutrients taken during endurance competition should be primarily carbohydrate sports rehydration beverages, carbohydrate gels and goos and other carbohydrates to deliver this valuable fuel when glycogen may be running low. Likewise, eating carbohydrates after a training session will enhance glycogen storage and some research indicates that a combination of carbohydrate and protein will further promote glycogen replenishment There are numerous considerations in designing nutrition protocols for individual athletes. As with other any sport, maximizing the nutritional needs during endurance competition begins in training. The competitive advantage will definitely shift in favor of those athletes whose coaches and trainers recognize the fundamental value of fitness, acclimation, hydration, and nutrition for keeping athletes cooled and fueled. Training can use up as much as 40 percent of an athlete's total daily energy expenditure and energy demands in competition can also be very high. Successful implementation of sport nutrition guidance requires that coaches, athletes, and support personnel are made aware of the practical benefits of adequate fluid replacement and nutrient needs. Since the National Academy of Sports Medicine NASM has been the global leader in delivering evidence-based certifications and advanced specializations to health and fitness professionals. Our products and services are scientifically and clinically proven. They are revered and utilized by leading brands and programs around the world and have launched thousands of successful careers. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Fitness Sports Performance Nutrition Nutrition and the Endurance Athlete - Eating for Peak Performance. By Dominique Adair, MS, RD Nutritional needs of the endurance athlete are aggressively studied and the days of the pre-marathon pasta dinner have been enhanced by a sophisticated understanding of how nutrients can improve long-duration performance. The following all influence which fuel is predominant during activity: intensity anaerobic or aerobic of activity duration of activity conditioning of the athlete recovery time diet composition Muscles always use a mixture of fuels, never just one. Carbohydrates For Endurance Athletes Glucose, stored in the liver and muscles as glycogen, is vital to physical activity. FatS for Endurance In contrast to dietary fat, body fat stores are of tremendous importance during physical activity, as long as the intensity is not too high and there is adequate O2 delivery to use fat as a fuel source. Protein And Endurance Training While fat and carbohydrate represent the largest contribution of energy expenditure during exercise, the utilization of protein can also be significant. Not just a sum of the parts Regardless of how athletes divide up their macronutrients, if total energy intake is not adequate, performance will suffer 7. Fluid Needs If organized in priority order, fluid would sit at the top of the list. To Sum it All Up In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible. Key Points Training can use up as much as 40 percent of an athlete's total daily energy expenditure and energy demands in competition can also be very high In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible. References The History of Gatorade, www. Retrieved on May 11, Lambert EV, Goedecke JH. The role of dietary macronutrients in optimizing endurance performance. Curr Sports Med Rep Aug ;2 4 Wilmore, JH, Costill, DL. Physical Energy: Fuel Metabolism, Nutrition Reviews ;SS Paul GL. Dietary protein requirements of physically active individuals. Sports Med Sep;8 3 Tarnapolsky M. Protein requirements for endurance athletes. Nutrition ; Gaine PC, Pikosky MA, Martin WF, et al. Cancel Yes. Join Active or Sign In. All rights reserved. Sign In Sign Up My Events. Running Running Couch to 5K 5K 10K Half Marathon Marathon See All Outdoor Outdoor Camping Hiking See All Cycling Cycling Road Cycling Century Rides Mountain Biking See All Sports Baseball Basketball Football Golf Martial Arts Soccer Softball Swimming Tennis Volleyball Winter Sports Yoga. ACTIVE Kids Sports Camps Browse All Activites Race Results. Calculators Running Pace Body Fat Percentage Body Mass Index BMI Ideal Weight Heart Rate. Caloric Needs Nutritional Needs Basal Metabolic Rate BMR Kids' Body Mass Index BMI. Running Events Running Couch to 5K 5K 10K Half Marthon Marathon See All Running Articles Running Distance Running Trail Running Mud Running Training Plans Product Reviews. Cycling Events Cycling Century Rides Road Cycling Mountain Biking See All Triathlon Articles Triathlon Duathlon Training Plans Product Reviews. 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Carbohydrates	Many people focus only requirementw carbs for endurance exercise. Oct 12, 7 Vitamin and mineral requirements for endurance sports supplements that boost Targeted weight loss workout recovery. Vitaminn goal is to prevent excessive fluid loss, which can lead to dehydration and impair performance. Copy to clipboard. There are a number of factors that make this difficult to do. Carbohydrate loading should only occur leading up to an endurance event.
The best vitamins & minerals for endurance athletes	The role of energy availability in reproductive function in the female athlete triad and extension of its effects to men: an initial working model of a similar syndrome in male athletes. When working to determine if an athlete requires vitamin or mineral supplements, practitioners should use a robust framework to assess the overall energy requirements, current dietary practices and the biological and clinical status of their athletes. Omega-3 fatty acids, found in fatty fish like salmon and chia seeds, possess anti-inflammatory properties , potentially aiding in recovery and reducing exercise-induced muscle damage. Does iron supplementation improve performance in iron-deficient nonanemic athletes? eds Essentials of Sports Nutrition and Supplements.

Vitamin and mineral requirements for endurance sports -

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Division of Nutrition and Endocrinology, Miami Research Associates, Miami, FL, USA. Department of Health and Exercise Science, University of Oklahoma, Norman, OK, USA. Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX, USA. Athletes are regularly exposed to high levels of training stress, and therefore, their energy intake needs to match the energy demand.

However, there are a variety of factors that contribute to the poor replenishment of energy needs in athletes, and as such, the replenishment of key vitamins and minerals can be compromised, putting athletes at an increased risk of nutrient deficiencies.

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.

Should a nutrient deficiency be detected, it is important to consider the appropriate approach to correcting the problem, whilst also accounting for the various factors e. Of note, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e.

iron and B vitamins are significant contributors to haematological adaptation. Finally, it should be noted that the female athlete has nuanced vitamin and mineral requirements that differ to their male counterparts, and that the research landscape requires significant work to better understand the unique nutritional challenges they face.

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Smith ES, et al. Managing female athlete health: auditing the representation of female versus male participants among research in supplements to manage diagnosed micronutrient issues. Download references. This supplement is supported by the Gatorade Sports Science Institute GSSI.

The supplement was guest edited by Lawrence L. Spriet, who convened a virtual meeting of the GSSI Expert Panel in October and received honoraria from the GSSI, a division of PepsiCo, Inc. Dr Spriet received no honoraria for guest editing this supplement. Dr Spriet suggested peer reviewers for each paper, which were sent to the Sports Medicine Editor-in-Chief for approval, prior to any reviewers being approached.

Dr Spriet provided comments on each paper and made an editorial decision based on comments from the peer reviewers and the Editor-in-Chief. Where decisions were uncertain, Dr Spriet consulted with the Editor-in-Chief. The views expressed in this manuscript are those of the authors and do not necessarily reflect the position or policy of PepsiCo, Inc.

School of Human Sciences Exercise and Sport Science , The University of Western Australia, Crawley, WA, , Australia. Western Australian Institute of Sport, Mt Claremont, WA, , Australia. Nutrition and Health Innovation Research Institute, School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, , Australia.

Medical School, The University of Western Australia, Crawley, WA, , Australia. Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, VIC, , Australia. You can also search for this author in PubMed Google Scholar. Correspondence to Peter Peeling.

This article is based on a presentation by Peter Peeling to the GSSI Expert Panel in October Funding for attendance at that meeting Peter Peeling , together with an honorarium for preparation of this article divided between Peter Peeling, Marc Sim and Alannah McKay were provided by the GSSI.

No other specific sources of funding were used to assist in the preparation of this article. The authors have no conflicts of interest to declare that are relevant to the content of this article.

All authors certify that they have no affiliations with or involvement in any organization or entity with any financial interest or non-financial interest in the subject matter or materials discussed in this manuscript.

The authors have no financial or proprietary interests in any material discussed in this article. Open Access This article is licensed under a Creative Commons Attribution 4.

Athletes Vitamin and mineral requirements for endurance sports support spotrs, training adaptations and performance Oral hygiene for overall health generally adequate diets and a prudent nutrient timing. Vitamin and mineral requirements for endurance sports, for endurance athletes some obsolete recommendations spkrts dietary myths are still widespread among recreational iVtamin elite athletes, fo and health zports professionals. This includes hydration strategies as well as nutrient intake before, during and after exercise. In addition, dietary recommendations for elite endurance athletes might differ in some aspects from nutrition recommendations for the general population including recreational athletes. Thus, this article aims to summarize the recent nutritional guidelines for endurance athletes during different training periods and to distinguish between elite and recreational endurance athletes where possible. Finally, some nutrition-associated clinical issues observed in endurance athletes are presented and dietary recommendations to reduce the risks are provided. Endurance Natural fat burning, including but not limited to cyclists, runners, triathletes, mountain bikers, Viramin cross-country skiers, have unique and rdquirements challenging daily nutritional minerwl. In fact, enduranve intense and exhaustive endeavors Inflammation and kidney health endurance athletes undertake daily are impossible unless endurancr right foods requiremsnts eaten Vitamin and mineral requirements for endurance sports Vitamn amounts at the correct time. In addition, meeting fluid and fuel needs during exercise—for example, while running a marathon or competing in an Ironman triathlon or multiday adventure race—is another skill the endurance athlete must master. Common challenges faced by endurance athletes include consuming adequate calories, consuming enough of certain key nutrients such as iron, protein, and calcium, and timing food intake around exercise. Endurance athletes who follow a vegetarian eating style as well as those struggling with disordered eating and body image concerns may find it particularly difficult to meet their nutritional needs.

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Dr. Andy Galpin: Optimal Nutrition \u0026 Supplementation for Fitness - Huberman Lab Guest Series