Essential vitamins and minerals for athletes.

Essential vitamins and minerals for athletes.

Ingredients. 10.03.2020

Vitamins and minerals are essential molecules for ensuring the proper functioning of the body. They intervene in many antioxidant mechanisms as well as in the production of energy; two essential processes for sportspeople.

A balanced diet is recommended in order to ensure that your body receives a high-quality supply of vitamins and minerals.

Sweat is composed of water, but also of sodium. The latter is involved in a number of physiological mechanisms such as, the production of energy and the transportation of nutrients. Therefore, it is important for athletes to maintain good sodium levels within blood by compensating the losses associated with sweating through a sodium rich diet (adding salt to meals, isotonic drink, fermented products, etc.).

Magnesium plays a vital role in the body and is particularly important for athletes. In addition to helping to fight against fatigue, it supports the proper functioning of the nervous system, muscles, cell regeneration and bone mineralisation.

Magnesium is present in a number of foods such as, green or dry vegetables, cereals, oilseeds and dark chocolate.

Recommended daily intake for an adult. Additional supplements for athletes.
Magnesium Men : 700 mg Women : 600 mg /

Each Feed meal. Sport contains 24 vitamins and minerals which cover 33% of your recommended daily needs.

Calcium is an essential component in the diet of all athletes. It plays an important role in muscle contraction and bone composition.

It is recommended to consume around 1g of calcium per day.

Foods rich in calcium include milk, dairy products, but also many dried fruits and oleaginous foods such as sesame seeds and almonds.

Recommended daily intake for an adult. Additional supplements for athletes.
Calcium 1000 mg /

All these minerals are powerful antioxidants that help you remain in good health and enables the successful transport of oxygen throughout the body. Oxygenation of muscles is an essential element in ensuring athletes are able to compete at a high level.  

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, vegetables and dried fruits or oilseeds.

Liver, pulses and fresh fruits and vegetables are an excellent source of copper.

You can find zinc in cheese, meat, liver, fish, cow’s milk as well as in cereals, fresh and dried vegetables and oilseeds.

Recommended daily intake for an adult. Additional supplements for athletes.
Iron Men : 9 mg Women : 12 mg + 6 mg
Zinc Men : 12 mg Women : 10 mg + 1 mg
Copper Men : 2 mg Women : 1,5 mg + 0,6 mg
Manganese Men : 1 mg Women : 1,5 mg + 0,6 mg

These two vitamins work in pairs and ensure detoxification of the body thanks in large to their antioxidant properties.

During physical activity, chemical reactions in the body increase in their intensity producing molecules called free radicals. These molecules are responsible for the oxidative stress that attacks the cells. Antioxidants are therefore essential in avoiding the accumulation of these harmful molecules.

You will find vitamin C in a lot of fruits (guava, kiwi, strawberry, orange, lemon, grapefruit) and vitamin E in vegetable oils such as olive and rapeseed oils and nuts.

Recommended daily intake for an adult. Additional supplements for athletes.
Vitamin C 110 mg + 100 mg
Vitamin E 12 mg + 12 mg

Vitamins B1, B2, B3, B5, B6, B8 are present in whole grains such as oats, rice, and corn and pulses such as peas and lentils. They all contribute towards energy metabolism. In essence, they are involved in the mechanisms of converting carbohydrates and lipids into energy.

Therefore, it is essential that you consume foods that are rich in B vitamins, particularly if you exercise on a regular basis.

Recommended daily intake for an adult. Additional supplements for athletes.
Vitamin B1 Men : 1,3 mg Women : 1,1 mg Men : + 1 mg Women : + 1,5 mg
Vitamin B2 Men : 1,6 mg Women : 1,5 mg + 1 mg
Vitamin B3 Men : 14 mg Women : 11 mg + 2,5 mg
Vitamin B6 Men : 1,8 mg Women : 1,5 mg Men : + 1 mg Women : + 2 mg
Vitamin B8 50 mg /
Vitamin B9 Men : 330 µg Women : 300 µg + 100 µg
Vitamin B12 2,4 µg + 1,5 µg

Vitamin D helps to assure bone mineralisation, strength and rigidity. It is an important vitamin to limit the risk of fractures. Your skin has the ability to synthesise it naturally when exposed to the sun.

It is found in cod liver oil, oily fish, dairy products, egg yolks and mushrooms.

Recommended daily intake for an adult. Additional supplements for athletes.
Vitamin D 15 µg + 4 µg

No not necessarily.

Numerous scientific studies have shown that an athlete’s vitamin supplementation does not improve performance if they already consume enough through their diet.

Vitamin supplements may be useful for children who are physically active (more than 5 hours per week) and whose food intake is not already sufficient.

All the vitamins and minerals needed to optimise sports performance and the proper functioning of the body can be provided through a varied and balanced diet.

Consuming complete grain products, pulses, fresh fruits and vegetables, dried fruits and oilseeds, should ensure sufficient vitamin and mineral intake.

To sum up

To sum up

Each vitamin and mineral has its own specific role and is the only one that is able to perform it. With athletes, it is even more important to have a varied diet that is rich in both vitamins and minerals. This ensures that muscular, respiratory, nervous and cognitive functions are able to perform to optimal levels.