Essential vitamins and minerals for athletes.

Sodium.

Sweat is made up of water, but also sodium. The latter is involved in a very large number of physiological mechanisms such as energy production or nutrient transport. Therefore, it is important for athletes to maintain a good sodium level in the blood by compensating for losses linked to sweating with a diet rich in sodium (adding salt to dishes, sports drinks, fermented products, etc.)

Magnesium.

Magnesium is a real conductor for the body. Its role is essential for athletes. Indeed, in addition to helping to fight fatigue, it contributes to the proper functioning of the nervous system, muscles, cellular regeneration and bone mineralization of the body in general. You can easily stock up on it by consuming foods such as green or dried vegetables, cereals, oilseeds or even dark chocolate.

Every Meal Feed. SPORT contains 24 vitamins and minerals that cover 33% of your recommended daily needs.

Calcium.

Calcium is a mineral element essential for muscle contraction and a major component of bones. Therefore, it is very important for sportspeople. A calcium intake of around 1 gram per day is recommended. Among the foods rich in calcium, we find milk, dairy products, but also many dried fruits and oilseeds such as sesame and almonds.

Iron, zinc, copper and manganese.

All these minerals are powerful anti-oxidants and ensure numerous reactions essential to the proper functioning of the body and the transport of oxygen. As muscle oxygenation is an essential factor in sports performance, these minerals play an important role for athletes. Green vegetables, whole grains, pulses, fruits and oilseeds are good sources of manganese. Iron is mainly present in offal, liver, meat, fish, but also in cocoa, dried vegetables and fruits or oilseeds. Liver, dried vegetables and fresh fruits and vegetables are an excellent source of copper. You can find zinc in cheeses, meats, liver, fish, cow's milk as well as in cereals, fresh and dried vegetables and oilseeds.

Vitamins C and E.

These two vitamins work in tandem and ensure detoxification of the body thanks to their anti-oxidant power. During physical activity, all of the body's chemical reactions intensify, producing molecules called free radicals, responsible for oxidative stress which attacks cells. Antioxidants are therefore essential to prevent the accumulation of these harmful molecules. You will find vitamin C in a large number of fruits (guava, kiwi, strawberry, orange, lemon, grapefruit) and vitamin E in vegetable oils such as olive, rapeseed or walnut oil.

B group vitamins.

Vitamins B1, B2, B3, B5, B6, B8 are present in whole grains (oats, rice, corn, etc.) and legumes (peas, lentils, etc.). They all participate in energy metabolism. That is to say, they are involved in the mechanisms of transformation of carbohydrates and lipids into energy. It is therefore essential to provide them in sufficient quantities through food, especially as part of regular physical activity.

Vitamin D.

Vitamin D helps ensure good bone mineralization (strength and rigidity). It is an important vitamin to limit the risk of fracture. Your skin has the ability to synthesize it naturally when exposed to the sun. It is found in cod liver oil, fatty fish, dairy products, egg yolks and mushrooms.

Do you need vitamin supplementation?

No not necessarily. Numerous scientific studies have shown that vitamin supplementation in athletes does not improve performance if their food intake is sufficient. Vitamin supplements can be useful for children practicing intense physical activity (more than 5 hours per week) and whose food intake is not sufficient. All the vitamins and minerals needed to optimize sporting performance and the proper functioning of the body can be provided through a varied and balanced diet. Consuming whole grain products, legumes, fresh fruits and vegetables, dried fruits and oilseeds, etc. should ensure you have a sufficient intake of vitamins and minerals.

In summary.

Each mineral and vitamin has several functions that only it can perform. For athletes, it is all the more important to ensure a varied diet rich in vitamins and minerals in order to best optimize physical capacities, whether muscular, respiratory, nervous or cognitive.