Athletes may require slightly more vitamins and minerals than the average person due to their intense physical activity. These daily vitamin and mineral needs can be met by consuming the necessary amount of calories by eating a variety of food items as part of a well-balanced diet. Additional vitamins and minerals beyond recommended daily allowances don't provide an athletic advantage to a well-nourished athlete and may actually be harmful as toxicities are possible with fat-soluble vitamins. If an athlete is a strict vegetarian or if a vitamin deficiency exists, these are two exceptions where supplementation may be necessary. Your doctor or a dietitian can recommend a nutrition and supplementation plan if you have a vitamin or mineral deficiency.
Calcium
Calcium is important for strong, dense bones. Athletes restricting their calorie intake in an attempt to achieve a low body weight for activities like dancing and gymnastics may be at risk for low calcium levels. In women, restricted calorie diets can lead to amenorrhea, or lack of menstrual periods. This, in turn, can lead to low levels of estrogen, a hormone that has a protective effect on bone density, and ultimately early-onset osteoporosis. Calcium, found in the highest concentration in dairy products, should be present in the healthy diet of an athlete to help maintain bone density. Adults 19 years and older need 3 cups of dairy per day, included as part of a calorically adequate diet. One cup is 8 fluid ounces of milk, 1 ½ ounces of cheese or one 8-ounce container of yogurt.
B Vitamins
B vitamins--such as riboflavin, thiamin, B-6, B-12 and folate--are important for the body's conversion of proteins and glucose into energy. B vitamins are also essential to produce and repair cells and muscle tissue, and for healthy immune function. Depleted B-vitamin stores can cause an athlete to feel fatigued and unable to perform at peak levels. Athletes should eat plenty of dark green, leafy vegetables. Whole grain breads, cereals and pasta should be substituted for those made of refined, white flour. Nuts and dairy products are also good sources of B vitamins.
Iron
Iron transports oxygen throughout your bloodstream, helping your body to remain fueled. Consistent low iron intake can cause anemia, negatively impacting athletic performance through fatigue. Good sources of iron include meat, fish and poultry. Vegetarian iron sources, such as legumes, nuts and whole grains, should be eaten with a vitamin C source to increase absorption. Try citrus, tomatoes, strawberries or broccoli.
Potassium
Potassium is an electrolyte that helps with fluid balance in the body and is lost by sweating during physical exertion. To maintain adequate potassium stores, athletes should eat plenty of fruits and vegetables high in potassium, such as citrus fruits, potatoes, bananas, tomatoes, plums, prunes, raisins, lima beans, spinach, almonds and sunflower seeds.
References
- The President's Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition
- The Dairy Council: Vitamins and Minerals in Sports Nutrition
- USDA Food Guide Pyramid: What Counts as 1 Cup in the Dairy Group?
- Oregon State University Extension Service: B-Vitamins Play an Important Role in Athletic Performance
- University of Illinois McKinley Health Center: Dietary Sources of Iron
- Oregon State University: Potassium
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