vitamins and minerals for athletes

Bulow J. Lipid metabolism and utilization. The .gov means its official. In general, although a deficiency of the B vitamins may impair both aerobic and anaerobic exercise performance, supplementation has not been shown to enhance performance in well-nourished individuals. Initial evidence of supplement contamination was established in a 2004 market survey from an International Olympic Committee accredited lab, during which 15 percent (94) of the 634 supplements analyzed were found to contain hormones or prohormones not listed on the supplement label. Look for those that are in their original form and not covered in sauces or breading.

Butternut squash: This orange vegetable is high in fiber and antioxidants. Nevertheless, recent survey data indicate that vitamins are the most commonly used dietary supplements among various athletic groups [7]. Jacobson B, et al. To assist athletes in making their choices a little easier, I also provide recipes for foods that are nutrient dense. This means foods with lots of color (fruits, vegetables), whole grains, nuts, seeds, and a variety of lean protein sources (including some vegetable sources of protein, such as beans). Fortified foods: Many foods today are fortified, especially those marketed to athletes. For example, several studies have provided multivitamin/mineral supplements over prolonged periods and reported no significant effects on both laboratory and sport-specific tests of physical performance [12,13]. We also share information with our analytics and website partners, who may use it to inform decisions about current or future services. An easy snack food I recommend to our athletes is mixing a variety of nuts such as peanuts, almonds, walnuts, and Brazil nuts with raisins, dried fruit, sunflower and pumpkin seeds, soybeans, and granola. Sen C. Antioxidants in exercise nutrition. They also make a frequent appearance in sports drinks. That cannot be replaced with a supplement. Only limited data are available, but these studies have shown that CoQ10 supplementation to healthy young or older subjects did not influence lipid peroxidation, heart rate, maximal oxygen uptake, anaerobic threshold, or cycling endurance performance [20-23]. Role of vitamin E and oxidative stress in exercise. The capacity to carry oxygen is essential for endurance exercise as well as for normal function of the nervous, behavioral, and immune systems. For complete details, consult the treatises by the National Academy of Science [1-4]. International Journal for Vitamin and Nutrition Research Supplement. Choosing a multivitamin/mineral supplement can pose challenges due to limited regulation of dietary supplements. The overall review of the literature supports the viewpoint that multivitamin/mineral supplements are unnecessary for athletes or other physically active individuals who are on a well-balanced diet with adequate calories. For example, many of the B-complex vitamins are involved in processing carbohydrate and fats for energy production, an important consideration during exercise of varying intensity. Severe deficiency of B12, folate, or both may result in anemia and reduced performance. Also note that reversing iron deficiency anemia can take three to six months. All reviewers indicate more research is needed to address this issue and to provide guidelines for recommendations to athletes. Consuming the right ratio of carbs and protein will translate to having enough micronutrients in their diets. Nutrients that may be low in an athletes diet are listed in Table 11. Moreover, some health professionals note that most people do not consume an optimal amount of vitamins by diet alone and indicate that it appears prudent for all adults to take vitamin supplements [35,36]. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. Gerster H. Review: The role of vitamin C in athletic performance. Such genetically-endowed athletes must also receive optimal training to increase physical power, enhance mental strength, and provide a mechanical advantage. Medicine and Science in Sports and Exercise. FOIA Vitamin D intake related to athletic performance is currently a hot topic. Some trade associations and other businesses have programs that include analytical testing and quality assessment of dietary supplements, culminating in a stamp of approval or a guarantee that the supplement is safe for use in sport. This is especially true with athletes who have restricted eating patterns (intentional or unintentional), such as severe weight loss practices, disordered eating, a food allergy, or by following fad diets.

Levels for these can be low, especially in female athletes. The B vitamins thiamin, riboflavin, niacin, B6, pantothenic acid, and biotin are involved in energy production during exercise. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Choline, an amine, is found naturally in a variety of foods and its RDA is grouped with the B vitamins [2]. Overall, a recent review [25] concluded that there is limited evidence that dietary supplementation with antioxidants improves human performance. Iron is essential for oxygen transportation, traveling in blood throughout the body. A balanced, varied diet can also be tough for athletes with poor eating habits, inadequate finances, or an overcommitted lifestyle that causes erratic meal patterns. Can vitamin supplementation above that provided by an adequate, healthy, balanced diet enhance sport or exercise performance? For athletes subject to sport drug testing, taking nutritional or dietary supplements may cause a positive test for a prohibited substance that may not be disclosed on the product label. Vitamin supplementation, particularly when limited to 100 percent of the RDA for each vitamin, is generally regarded as safe.

Additionally, vitamins C and E function as antioxidants, important for preventing oxidative damage to cellular and subcellular structure and function during exercise training, theoretically optimizing preparation for competition. Another strategy I often use is to fill the nutritional gaps with fortified sports bars and other fortified foods that provide micronutrients. Also know that excess intake can lead to problems. Excess amounts from supplements can have toxic effects, though, so check with a health care provider before taking. In addition to actual food products targeted to athletes and physically-active individuals, numerous companies have marketed dietary supplements to athletes, often with the claim that sports performance may be enhanced. In the above list, I put nutrient density first because it is the most important. But even if you dont have access to the same resources or are a one-person team for your schools sports medicine needs there is much you can do to help your student-athletes meet their nutrient needs. Choline is involved in the formation of acetylcholine, a neurotransmitter whose reduction in the nervous system may be theorized to be a contributing factor to the development of fatigue. It is easy for products to get to the marketplace without pre-market controls, and if necessary, they are extremely difficult to remove, even when serious health concerns are raised about their safety. Since athletes have high rates of energy metabolism and need their bodies to function at intense levels, they tend to have higher micronutrient needs than non-athletes. Be sure to read the food label as not all these foods are fortified. Iron deficiency, with or without anemia, can impair muscle function and limit work capacity. PMC legacy view Looking beyond the four key minerals, here is whats next: B vitamins are important micronutrients and include thiamin, riboflavin, niacin, pyridoxine (B6), pantothenic acid, biotin, folate, and B12. Ji L. Antioxidants and oxidative stress in exercise. Studies have been conducted to evaluate the ergogenic potential of virtually every individual vitamin, as well as clusters of vitamins and related substances, including the B-complex vitamins, multivitamin/mineral compounds, and antioxidants. A good rule of thumb if iron stores are low is to consume calcium-rich foods and tea between meals. Laaksonen R, et al. sharing sensitive information, make sure youre on a federal However, most studies report that athletes who consume high-calorie diets that contain the RDA of all nutrients have few vitamin or mineral deficiencies [6]. Others note that the prudent use of antioxidant supplementation can provide insurance against a suboptimal diet and/or the elevated demands of intense physical activity, and thus may be recommended to limit the effects of oxidative stress in individuals performing regular, heavy exercise. A sports drink that contains sodium and carbohydrate is recommended if you are losing lots of fluids or physically active for more than 2 hours, especially in the heat. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids. We often tell our athletes you cant out-train a poor diet. 8600 Rockville Pike The more variety, the more likely it is athletes will satisfy all of their micronutrient needs. But how much additional vitamins and minerals do athletes need, and which ones? Vitamins function in the human body as metabolic regulators, influencing a number of physiological processes important to exercise or sport performance. If an athletes diet is adequate in calories and balanced most days with just some inconsistencies, I will often prescribe taking a multivitamin/mineral supplement every other day instead of daily. They include: Because some athletes are tempted to mega-dose on vitamins and minerals, thinking it will give them a performance boost, they need to be acutely aware of UL numbers. An athlete should consult with his or her sports dietitian, or other health care professional, to determine whether vitamin and mineral supplementation is needed to maintain optimal health. We feel its important for athletes to get a base performance-eating plan in place, and then fill in the gaps with dietary supplements. The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage. Most important to focus on for athletes are calcium, iron, zinc, magnesium, the B vitamins, and vitamin D, as well as some antioxidants such as vitamins C and E, beta-carotene, and selenium. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. In particular, Ji [33]notes that the aging process lessens the exercise training-induced improvement in natural antioxidant enzymes and suggests exercise training in older athletes might be assisted with antioxidant supplementation in attempts to optimize antioxidant defense. However, the viewpoints of the reviewers vary somewhat. official website and that any information you provide is encrypted Most sports nutrition professionals agree that supplementation will not necessarily improve performance. They are also a fuel source, and some (such as quinoa) contain higher amounts of amino acids than others. Not having enough iron in the body may cause fatigue and impact physical performance. As athletes strive to get the right dosages of micronutrients, they need to be aware of the levels of vitamins and minerals in the fortified foods they consume. Iron depletion is typically related to inadequate energy intake. CoQ10, also known as ubiquinone, is an antioxidant and may improve oxygen uptake in the mitochondria of the heart, and has been used therapeutically for the treatment of cardiovascular disease. Additional research is merited to evaluate these effects on performance in precision sports dependent on fine motor control. The https:// ensures that you are connecting to the These provide a set of values used to plan and assess nutrient consumption and vary by age and gender. The Adams A, Best T. The role of antioxidants in exercise and disease prevention.

In terms of supplementation, B vitamins are water-soluble, thus are not stored in the body in the same way as fat-soluble vitamins. Should I take a supplement? Choose a variety of foods in each food category to ensure that all nutrients are included in your diet. Here's a review of some important nutrients and their food sources to help keep you at the top of your game: A variety of vitamins are needed in metabolism. The website cannot function properly without these cookies, and can only be displayed by changing your browser preferences. But it does mean athletes should be aware of how their food choices affect their intake of vitamins and minerals. Even marginal deficiencies do not appear to markedly affect the ability to exercise efficiently. Necessary cookies enable core functionality. It also plays an important role in immune function and reducing inflammation. Other important roles of micronutrients include aiding in the production of oxygen-carrying proteins, maintenance of bone health, proper immune system function, and fluid balance. Vitamins and minerals (when not consumed in food form) are classified by the Federal Drug Administration (FDA) as dietary supplements. It starts with understanding how micronutrients assist the body and continues with knowing the specifics of the key ones. Ji [32]indicates that the delicate balance between pro-oxidants and antioxidants suggests that supplementation of antioxidants may be desirable for physically active individuals under certain physiological conditions by providing a larger protective margin. However, some vitamin sports supplements marketed by unscrupulous entrepreneurs may contain banned substances. Read the full Nutrition Guide and learn more about how to get peak performance with optimal nutrition. Vitamin and mineral supplementation: Effect on the running performance of trained athletes. Buchman A, et al. These programs may reduce the risk that a supplement is contaminated, or contains an undisclosed ingredient. Calcium citrate is absorbed equally effectively when taken with or without food. Here at the University of Texas, I am fortunate to collaborate with a dynamic group of athletic trainers, strength coaches, and sports medicine physicians to ensure our athletes are not deficient in their nutritional intake. What foods pack the most punch for vitamins and minerals? Bethesda, MD 20894, Web Policies There has been some data to suggest that exercise may double the need for B vitamins. Avoid supplements marketed to burn fat, increase energy, or promise anything that sounds too good to be true. You can manage your cookie settings by clicking the "cookie preferences" button.

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