Micronutrients are essential vitamins and minerals that the body needs in small amounts to function properly. While small in amounts/size they pack a big punch. They play a role in many bodily processes, including energy production, muscle function, and immune system health. Athletes are at an increased risk of micronutrient deficiency due to the demands of training and competition in some situations. This can lead to a number of performance-limiting conditions, such as fatigue, muscle weakness, and impaired immune function.
The research on the relationship between the different micronutrients and athletic performance is still evolving. Already there is an abundance of studies supporting the benefit of getting adequate amounts in overall health and wellness. While more research is still ongoing, it is clear that micronutrients play an important role in athletic performance. Athletes who want to optimize their performance should make sure to consume a balanced diet that includes plenty of fruits, vegetables, proteins, whole grains and quality fats.
Specific Micronutrients and Athletic Performance
In addition to the general benefits of consuming a balanced diet, there are a number of specific micronutrients that have been shown to be beneficial for athletic performance. These include:
- Vitamin C: Vitamin C is an antioxidant that helps protect cells from damage. It is also involved in the production of collagen, which is a protein that helps to keep tendons and ligaments healthy.
- Iron: Iron is a mineral that is involved in the production of red blood cells, which carry oxygen to the muscles. Vegans and vegetarians need to be especially mindful of this.
- Calcium: Calcium is essential for strong bones and muscles. It is also involved in the transmission of nerve impulses, which is important for coordination and balance.
- Magnesium: Magnesium is involved in a number of bodily processes, including energy production, nerve function and aiding melatonin regulation.
- Zinc: Zinc is essential for immune function and wound healing. It is also involved in the production of testosterone, a hormone that is important for muscle growth and strength.
These are just a few examples. The big take away from this is how each micronutrient is involved in its own unique way to help you. On the surface it may seem as though not getting enough zinc isn’t a huge deal. Especially if hitting all the other nutrients, right? We’ll let you be the judge when you are struggling with healing a wound and building muscle.
How To Get Enough Micronutrients
The best way to get enough micronutrients is to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, protein and quality fats. You should also avoid processed foods, which are often low in micronutrients and high in unhealthy fats and unnecessary sugar. If you are concerned that you may not be getting enough micronutrients, you may want to consider taking a daily multivitamin supplement. Or better yet get your levels tested and then be able to supplement specifically what you’re deficient in.
Conclusion
Micronutrients play an important role in athletic performance. Athletes who want to optimize their performance should make sure to consume a balanced diet that includes a wide variety of different whole foods. A varied diet means varied nutrients which increases the odds of hitting those needs. In certain situations, a multivitamin can help. That being said, to answer a question I’m sure at least one of you reading this will think…. no. Taking a multivitamin does not mean you can skip your fruit and veggies!
Study referenced: click here