Micronutrients And Exercise Flashcards
What are micronutrients
Vitamins and minerals needed in small amounts
Crucial for energy production, muscle contraction, hydration, immune function, and recovery
Deficiencies can impair performance and increase risk of injury or illness
B vitamins (function and sources)
Help convert carbs, fats, protein into energy
Whole grains, dairy, meat, leafy greens
Vitamin C (function and sources)
Antioxidant, supports immune system, helps iron absorption
Citrus fruits, strawberries, bell peppers
Vitamin D (function and sources)
Bone health, immune function, muscle function
Sunlight, eggs, fatty fish, fortified foods
Vitamin E (function and source)
Antioxidant, protects cells from damage
Nuts, seeds, spinach, sunflower oil
Vitamin A (function and sources)
Immune function, vision, cell repair
Carrots, sweet potatoes, leafy greens
Vitamin K (function and sources)
Blood clotting, bone metabolism
Kale, broccoli, spinach, fermented foods
Minerals - calcium (function and sources)
Bone strength, muscle contraction
Dairy, leafy greens, almonds
Minerals - iron (function and sources)
Carries oxygen in blood (via hemoglobin)
Red meat, spinach, lentils
Minerals - magnesium (function and sources)
Muscle function, energy metabolism, prevents cramps
Nuts, whole grains, dark chocolate
Minerals - potassium (function and sources)
Electrolyte, muscle contractions, fluid balance
Bananas, potatoes, tomatoes, beans
Minerals - sodium (function and source)
Electrolyte, nerve impulses, fluid balance
Salt, sports drinks
Minerals - zinc (function and sources)
Immune function, wound healing, protein synthesis
Meat, shellfish, legumes, seeds
Micronutrient loss through exercise
Sweating causes loss of electrolytes
Intense training may increase demand for B vitamins and antioxidants
Female athletes and vegetarians may be at higher risk of iron deficiency
Supplementation
Whole foods first is best
Supplement if -
You have a known deficiency
You’re on a restricted diet
You’re training at high intensities or in hot climates
Multivits, iron, vit D, and electrolyte supplements are common for athletes
Signs of micronutrient deficiencies
Fatigue
Week immune function
Poor recovery
Muscle cramps
Decreased endurance, performance
Electrolytes
Crucial for:
Muscle function, preventing cramps, maintaining fluid balance
Especially important for:
Endurance athletes, hot environments, long intense sessions
