Cite Pages 197-231
Many athletes recognize the importance of consuming proper amounts of
carbohydrates, proteins, and fats as well as other macronutrients in order to achieve
peak physical performance. Just as important though, is the proper consumption of
micronutrients, vitamins and minerals, in maintaining good health and improving
athletic capacity. Vitamins are organic compounds that are needed in small
quantities to promote growth and body development as well as ensure that some
metabolic reactions take place. Minerals on the other hand are inorganic
compounds that serve as building blocks for tissue as well as act as coenzymes in
many internal bodily reactions. A short-term deficiency in either of these
micronutrients may cause health and performance issues with athletes, and if
prolonged may lead to even more serious issues.
Vitamins
Athletes rely on vitamins to maintain proper health and body structure. For
the most part, vitamins cannot be synthesized within the body, so they must be
consumed through dietary sources. The two main types of vitamins are watersoluble and fat-soluble. Water-soluble vitamins such as C, B2, B3, on top of others are
involved with energy metabolism, while fat soluble vitamins such as A, E, K, and
others have strong antioxidative powers. The increased nutritional demands of
athletes magnify deficiencies in either type of these vitamins remarkably, and
inadequate supply of vitamins can cause premature fatigue during exercise and
inability to maintain training programs. Both physical and mental impairment may
come from lacking one such micronutrient, but in most cases a combined deficiency
of two or more causes such harm. There are several ways to track vitamin
deficiencies, one of which is through dietary analysis.
Athletes should be sure to consume a balanced diet of all of the major
macronutrients in order to ensure they are getting a sufficient amount of the
thirteen essential vitamins. Most vitamins do have a Recommended Daily Value set
for them, and it is necessary to consume such an amount as over and under
consumption may both be detrimental to an athletes health.
Minerals
The second component to micronutrients is minerals. The term mineral
refers to an inorganic compound found in nature, and is usually a term reserved for
solid substances. There are seven minerals that are essential to life processes within
the body, and all seven must be consumed through diet. Much like vitamin
deficiencies, inadequate supplies of minerals especially within an athlete’s body may
result in higher susceptibility to immune problems and infection. Short-term
mineral deficiencies may be due to exercise, where these micronutrients are lost to
both sweat as well as solid and liquid waste. Prolonged exercise usually results in
the redistribution of minerals throughout the body due to protein release, and such
stores must be replenished by consumption of a balanced diet.
It is easy to realize just how important minerals are in an athletes diet when
you consider their multiple roles in the body. Minerals such as Calcium, Fluorine,
and Phosphorus are vital structural components of body tissues, and Vitamin D is
required for proper absorption of Calcium by the body. On top of providing physical
structure, Fluorine aids in maintaining dental hygiene, which is important in
athletes who consume sports drinks that contain high amounts of sugar. Of very
high importance is Iron, which aids in transport and utilization of oxygen within the
body. Deficiencies in Iron are common among female athletes, and can be extremely
detrimental to athletic performance. On top of this all, these micronutrients act as
coenzymes, ensuring that many internal reactions take place within the body.
When certain minerals are dissolved in water they are able to conduct
electricity. Such minerals are called electrolytes. The three most common
electrolytes found in the body are Sodium, Chloride, and Potassium. Sodium is vital
to an athlete’s health because it serves to maintain normal body fluid balance that
includes blood pressure. Unfortunately, electrolytes are lost rapidly during exercise
to bodily waste and sweat, and therefore must be replenished both during and after
exercise to achieve maximum exercise capacity. Electrolytes may be replenished
during exercise by consuming sports drinks such as Gatorade, but also may be
replenished during post exercise recovery via a well-balanced diet.