Nutrition for Athletes: These Vitamins and Minerals are Important
Whether you're sweating it out in the gym or clocking up the miles on a run, you're working hard to achieve your goals. But are you giving your body what it needs to recover optimally and become stronger? Discover in this blog which vitamins and minerals can help you as an athlete to get the most out of your training.
Sports Nutrition: What Your Body Needs
As an athlete, you demand just a bit more from your body. Your muscles use extra energy, you lose more fluids, and after an intensive workout, you naturally need to recover well. With a healthy and varied diet, you usually get enough nutrients, vitamins and minerals to support your body during your training1. For those who exercise occasionally, like once a week, this is often sufficient. But if you train more frequently, for instance more than three times a week and 1 to 2 hours each time, your body might need some extra support2.
Why Are Vitamins and Minerals (Extra) Important for Athletes?
All vitamins and minerals are, of course, important, but for athletes, some play an especially significant role in recovery and performance. Some of these nutrients help your body to use energy more efficiently, while others support your immune system or muscle function. Below, we list the most important ones for you:
- B vitamins (such as B6, B12 and folic acid) help your body extract energy from food.
- Vitamin C has a positive effect on your immune system, especially during and after intensive training sessions.
- Magnesium supports your muscle function and aids in energy production.
- Iron contributes to normal oxygen transport in your body.
- Vitamin D and omega-3 fatty acids are important for maintaining strong muscles3.
Magnesium for Athletes
Magnesium is an extremely important mineral for your muscles. It ensures that signals are smoothly transmitted between your nerves and muscles, allowing your muscles to contract and relax properly. Additionally, magnesium also helps reduce fatigue. During an intensive workout, you use more magnesium, especially in endurance sports like running and cycling. This is because your muscles are constantly active. Moreover, you lose extra magnesium through sweat and urine.
Are you feeling tired, have stiff muscles, cramps or perhaps a twitching eyelid? Then it might be a good idea to check if you're getting enough magnesium.
You can find magnesium in foods such as nuts, green leafy vegetables, meat, whole grains, and dairy products. Read more here for foods rich in magnesium.
If you opt for a magnesium supplement, magnesium bisglycinate is a good choice. This form is easily absorbed by your body and is usually well-tolerated, even at higher doses.
Omega 3 for Athletes
Omega-3 fatty acids are healthy polyunsaturated fats. The most important ones are ALA (from plant sources) and EPA and DHA (from fish oil). Research3 suggests that EPA and DHA can help improve muscle protein synthesis, especially if you have sufficient proteins and insulin in your body. This might be because omega-3 makes your muscles more sensitive to nutrients like proteins, which can aid in building muscle mass4.
Furthermore, omega-3 fatty acids may have anti-inflammatory properties, which can be useful after a strenuous workout5. After exercising, some inflammation occurs in your muscles to kickstart the recovery process. However, too much inflammation can actually slow down recovery and make you more prone to injuries. Omega-3 can help reduce these inflammations and thus support your recovery6.
DHA/EPA Ratio for Athletes
There are indications that omega-3 fatty acids can be beneficial for athletes, but what about the ratio between DHA and EPA?
A ratio of 2:1, with more EPA than DHA, seems to work best for recovery after training and reducing muscle soreness, according to research, though more studies are needed to fully confirm this.
Foods Rich in Omega-3
Omega-3 fatty acids, such as EPA and DHA, are mainly found in oily fish like salmon, mackerel, and sardines. If you eat fish less than once a week, supplements with fish oil or algae oil are a good way to ensure you get enough EPA and DHA.
Exercising and Vitamin D
Vitamin D is one of the most important vitamins for athletes. This sunshine vitamin helps keep your muscles strong and flexible and also supports your immune system, which is particularly important if you train frequently.
Foods Rich in Vitamin D
Like omega-3, vitamin D is mainly found in oily fish, and in smaller amounts in meat and eggs. Additionally, vitamin D is often added to products such as margarine and cooking oils. Read more here about where vitamin D is found.
Your body can also produce vitamin D itself, which occurs in the skin through sunlight. There are two forms of this vitamin: D3 (cholecalciferol) and D2 (ergocalciferol). Vitamin D3 is produced in your skin through exposure to sunlight, while D2 is mainly found in mushrooms and fungi4.
Although both forms contribute to your vitamin D status, vitamin D3 is better absorbed by your body. Therefore, D3 is often the best choice for a supplement, especially for athletes. Or opt for a combination of vitamin D3 and omega-3.
Multivitamins for Athletes
If you exercise regularly, a nutritional supplement like a sports multivitamin can be useful to complement your daily diet. This ensures that you receive the necessary vitamins and minerals, especially on days when you've really challenged your body.
What Makes a Sports Multi Different?
A sports multivitamin often contains higher doses of vitamins and minerals that suit an active lifestyle, such as B vitamins, magnesium, vitamin D, C and iron, compared to a regular multivitamin. Read more here about the differences between a regular multivitamin and a sports multivitamin.
Other Important Vitamins and Minerals for Athletes
Besides the mentioned vitamins and minerals, there are other nutrients that are important for athletes. Below are a few that deserve extra attention:
- Iron contributes to normal oxygen transport in your body, which is important for endurance athletes during prolonged exertions. Foods high in iron include red meat like beef, whole grain bread, nuts, seeds, and legumes.
- Calcium is good for the skeleton and muscle function. If you sweat a lot or consume little dairy, it's wise to monitor your calcium intake. Sweating causes you to lose electrolytes such as sodium, potassium, magnesium, and calcium.
- Zinc plays a role in supporting the immune system and contributes to tissue repair. After intensive training, sufficient zinc can be beneficial for your recovery. You can find zinc in foods like meat, cheese, grain products like oats, nuts, and shellfish such as shrimp and mussels.
Do Athletes Need Other Supplements?
Sports supplements are everywhere these days: from creatine and protein powder to BCAAs and electrolytes. But do you really need them? In this blog, you'll learn when sports supplements might or might not be a good idea for you.
Good to Know
Exercising demands a little extra from your body, especially when it comes to vitamins and minerals. A varied diet with plenty of vegetables, fruits, proteins, and healthy fats helps to support your body well. Want a bit of extra assurance? A multivitamin for athletes can be a handy addition to supplement your diet.
Sources:
- Ghazzawi HA, Hussain MA, Raziq KM, Alsendi KK, Alaamer RO, Jaradat M, et al. Exploring the relationship between micronutrients and athletic performance: A comprehensive scientific systematic review of the literature in sports medicine. Sports. 2023;11(6):109.
- Voedingscentrum. Do you need extra supplements if you exercise often? Available at: https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/afvallen-en-gewicht/extra-supplementen-sporters.aspx
- VanDusseldorp TA, Escobar KA, Johnson KE, Stratton MT, Moriarty T, Kerksick CM, et al. Impact of varying dosages of fish oil on recovery and soreness following eccentric exercise. Nutrients. 2020 Jul 27;12(8):2246. doi: 10.3390/nu12082246. PMID: 32727162; PMCID: PMC7468920.
- Smith GI, Atherton P, Reeds DN, et al. N-3 PUFA polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci. 2011;121:267-278
- Gammone MA, Riccioni G, Parrinello G, D’Orazio N. Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport. Nutrients. 2019;11(1):46.
- Ochi E, Tsuchiya Y. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in muscle damage and function. Nutrients. 2018;10(5):552.
- Voedingscentrum. Vitamin D. Available at: https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx#blokwaarvoor-heb-je-vitamine-d-nodig
