DOLCE LIFESTYLE:
10 Micronutrients Every Athlete Needs
by Samantha Coogan, MS, RDN, LD
1. Calcium
This nutrient is essential for proper bone growth/development/maintenance. Be sure to consume enough vitamin D with calcium, which enhances the absorption of calcium.
Sources: Greek yogurt, spinach, kale, cheese, broccoli
2. Vitamin D
This vitamin is very important for the mitochondria (“powerhouse of the cells”) to produce energy within the muscle fibers during exercise. Calcium also enhances the absorption of this nutrient.
Sources: salmon, egg yolks
3. B Vitamins
These vitamins are crucial for red blood cell production and energy metabolism.
Sources: tuna, legumes, black beans
4. Vitamin C
Vitamin C is essential for collagen growth and repair (if you get injured during your sport) and can also help stave off the common cold.
Sources: citrus fruits, bell peppers, strawberries, kale
5. Vitamin E
This antioxidant is vital to fight off free radicals, which are produced when the body is put under stress, and guess what? Exercise is technically “stress” on the body.
Sources: almonds/almond butter, all-natural peanut butter, sunflower seeds
6. Magnesium
This little guy is needed for over 300 enzymes in the body and helps power endurance athletes during long events. Magnesium can be lost through sweat, so be sure to replenish appropriately.
Sources: almonds, halibut, spinach, kale
7. Iron
This mineral is very important for red blood cells to carry oxygen to the working muscles. It is very easy to deplete your stores, especially during a workout and could lead to fatigue or disorientation.
Sources: grass-fed beef, eggs, broccoli, spinach
8. Sodium
We lose sodium through our sweat, and if we only replenish with water, we could suffer from hyponatremia – known as water intoxication – in which our sodium blood levels are extremely low. This can be fatal in some cases.
Sources: Pink Himalayan sea salt added to foods or mixed with water, lemon and honey as a natural electrolyte drink
9. Zinc
Zinc helps provide energy and endurance during your exercise routines. With low levels, you may experience fatigue and a decrease in performance.
Sources: grass-fed beef, quinoa, chickpeas
10. Potassium
This mineral is crucial to prevent cramping during exercise. It works in conjunction with sodium for muscle contractions and nerve impulses.
Sources: bananas, cantaloupe, tuna, sweet potatoes, avocados
