Micronutrients consist mainly of vitamins, minerals and dietary substances such as phytochemicals (non-nutritive plant chemicals that have protective or disease-preventative properties). Micronutrients are required by the body in small quantities (mg/day or mcg/day). 

Vitamins and minerals are vital to every bodily process including fighting infection, repairing muscle tissue and boosting the immune system. If an athlete is on a restricted calorie meal plan or practices unsound dietary methods, such as eliminating entire food groups from their diet, a multivitamin provides “nutritional insurance”. A wiser approach is for athletes to obtain the necessary amount of vitamins and minerals from whole food sources. Eating a balanced diet with a variety of fruits and vegetables is a good start to acquiring the nutrients one needs.

Minerals and Their Functions.

  • Calcium. Calcium is second to water as the most important nutrient for an exercising individual. Calcium is the key to muscle contractility, cardiovascular health and bone health. The recommended intake for calcium is 1,000-1,500 mg daily, through food and supplementation.
  • Iron. For the casual athlete who trains less than four hours a week, iron status is no more of a concern than for a sedentary person. Individuals in a sports conditioning program for more than 6 hours a week should have their iron status checked annually. Iron is essential for adequate red blood cell saturation and cellular oxygen exchange. With iron, more is not better. The recommended intake is 10-15 mg daily from sources such as lean red meats, dried fruits, deep-green vegetables and whole grains.
  • Magnesium. Magnesium is used in adenosine triphosphate (ATP) production for energy, muscular relaxation and bone remineralization. Low levels of magnesium can contribute to the early onset of fatigue during exertion, muscle cramps and nausea. Good sources of magnesium are wheat germ, nuts, rye, soybeans and figs.
  • Potassium. Potassium helps regulate total body water and stabilizes muscle contraction. Sources of potassium include fruits, vegetables, whole grains and low-fat milk.
  • Selenium. Selenium is a free radical scavenger. It benefits an athlete’s immune system and helps repair daily cellular damage. Sources of selenium include Brazil nuts, beans, bran, garlic, mushrooms and seafood.
  • Sodium. The U.S. diet typically contains enough sodium through food choices and condiments. Athletes performing physical activity in warm temperatures for 3 hours or more should ensure enough sodium intake through fluid replacement (drinking) and snacks.
  • Zinc. This mineral aids in post-exertion tissue repair and helps to convert foods into fuel. The best food sources are bran, oysters, lean beef, egg yolk, fish, wheat germ and yeast.

Vitamins and Their Functions.

  • Vitamin E. Vitamin E is one of the most important antioxidants and can decrease the oxidative damage to muscle tissue. The best sources of vitamin E are olive oil, almonds, hazelnuts, sunflower seeds, salmon and wheat germ.
  • Vitamin C. Vitamin C is known to have more than 30 functions in the body. For the exercising individual, the three most important roles are immune system support, connective tissue and ligament repair and antioxidant function. The best sources of vitamin C are strawberries, bell peppers, cantaloupe, kiwi, citrus fruits and potatoes.
  • Beta-Carotene and other Carotenoids. This family of orange-pigmented compounds is responsible for antioxidant activity in all tissues, but mainly the respiratory tract and skin. Carotenoids are helpful in providing tissue integrity and healing wounds. They are available in orange and green fruits and vegetables.