Sports Nutrition for Women – Part 3 – Vitamins and Minerals

~Micheline Vargas, nutritionist for Nutrilite

This article is the third in our series on sports nutrition for women. If you missed them, you can read part one here and part two here

Vitamins and Minerals:

In addition to carbohydrate, protein, and fat, there are other essential components in foods that are needed for optimal exercise performance.  These include vitamins, minerals, and phytonutrients.  Vitamins and minerals are essential to health.  They play a critical role in the body at rest, during exercise, and during recovery from exercise.

Calcium, B-vitamins, iron, zinc, magnesium and vitamin D as well as some antioxidants such as vitamins C and E, beta-carotene, and selenium are the most common nutrients found to be low in athletes. Athletes who consume an unbalanced or low micronutrient-dense diet (i.e. low whole grains or inadequate fruit and vegetable intake) are at greatest risk for poor micronutrient status.  These athletes may benefit from supplementation.

B-vitamins are involved in energy production, the production of red blood cells, they are needed for protein synthesis, maintenance of the central nervous system, and the building and repair of muscle tissue.  Research suggests that athletes may need to increase these vitamins by as much as twice the current recommended amount.  Optimal performance requires an adequate intake of these micronutrients.  There are 8 B-vitamins: thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin B6, folate, and vitamin B12.

Antioxidants, such as vitamins C and E, beta-carotene, and selenium play an important role in protecting you from free radical damage.  Free radicals are unstable molecules that can cause damage to our cells.  They have been implicated in aging, cancer and cardiovascular disease.  When there is an imbalance in the production of free radicals and our body’s ability to handle them we are in a state of oxidative stress.  Because exercise increases oxidative stress it is important for those who exercise to eat foods rich in antioxidants.  Athletes who consume limited fruits, vegetables, and whole grains are at greatest risk for poor antioxidant intake.  Daily use of a multivitamin and mineral supplement containing antioxidants can help fill the nutritional gaps in your diet.

Phytonutrients:

Phytonutrients are biologically active and naturally occurring compounds in plant foods (i.e. flavonoids, carotenoids, phenolics).  Research suggests phytonutrients help protect against chronic diseases such as cancer and heart disease.  They do this in part because of their antioxidant capabilities.  Some foods rich in phytonutrients include acerola cherry, berries, broccoli, carrots, garlic, green tea, red grapes, and soy.  Supplements containing phytonutrients may be of benefit to the athlete particularly if fruit and vegetable consumption is low.

Other Helpful Supplements:

Supplements are designed to supplement the diet.  They help us fill in nutritional gaps, they make it easier for us to meet sports nutrition goals, and they help us move toward optimal health and peak performance.  Other beneficial supplements include glucosamine, omega-3 fats, sports drinks, sports bars or sports cookies, and protein shakes.  Glucosamine supports healthy connective tissue and helps build and maintain collagen between joints.  Omega-3 fats (EPA and DHA) found in fish oil assist in healthy cell function, assist in healthy blood flow, help maintain joint mobility, and promote normal brain function, learning and concentration.  Sports bars or cookies can be consumed before, during, and after exercise.  They typically provide both carbohydrate and protein which helps sustain energy and endurance during exercise and help promote optimal recovery after exercise.  Protein shakes are a convenient way to meet protein needs.  They are a great way to help any athlete maintain lean body mass.  Sports drinks that contain electrolytes and carbohydrate replace fluid rapidly, reduce perception of fatigue, increase time to fatigue and contribute to improved performance.

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