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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Micronutrients play a crucial role in supporting exercise performance by assisting in energy production, muscle function, and recovery. Here are some important micronutrients for exercise performance.
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Iron is essential for oxygen transport and is involved in energy production. Adequate iron intake helps prevent fatigue and supports optimal performance. Good sources of iron include lean meats, poultry, fish, beans, lentils, spinach, and fortified cereals.
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Magnesium is involved in muscle contraction and relaxation, as well as energy production. It can help reduce muscle cramps and promote recovery. Magnesium-rich foods include leafy green vegetables, nuts, seeds, whole grains, and legumes.
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Calcium is important for maintaining strong bones and proper muscle function. It is necessary for muscle contractions during exercise. Good sources of calcium include dairy products, fortified plant-based milk alternatives, leafy green vegetables, and calcium-set tofu.
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Vitamin D is crucial for bone health and muscle function. It helps with calcium absorption and supports immune function. Sun exposure, fatty fish (such as salmon), fortified dairy or plant-based milk, and egg yolks are sources of vitamin D.
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B vitamins, including vitamins B1, B2, B3, B5, B6, & B12 are involved in energy metabolism and the production of red blood cells. They can be found in whole grains, lean meats, poultry, fish, eggs, legumes, leafy greens, and fortified cereals.
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Zinc is important for immune function and plays a role in muscle repair and recovery. Good sources of zinc include lean meats, poultry, seafood, whole grains, nuts, and seeds.
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Vitamins C and E, as well as other antioxidant compounds like beta-carotene and selenium, help protect cells from oxidative stress caused by intense exercise. Fruits, vegetables, nuts, seeds, whole grains, and vegetable oils are rich in antioxidants.
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Omega-3 fats have anti-inflammatory properties and can support recovery from exercise-induced inflammation. Fatty fish (such as salmon and mackerel), walnuts, flaxseeds, and chia seeds are good sources of omega-3.
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It's important to note that individual nutrient needs may vary based on factors such as age, sex, exercise intensity, and duration. Consulting with a healthcare professional or registered dietitian can help determine personalized nutrient requirements for optimal exercise performance.
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