Nutrients for Busy Athletes

Most athletes, professional and recreational, often eat relatively well but with busy lifestyles it can be very useful to be informed of a few of the key nutrients you can target for optimal health. We all know that we need to eat more fruits and vegetables, drink more water and choose low fat foods but did you know you may be missing some key nutrients including, calcium, zinc, iron and essential fats? 

Calcium: Before you skip over this section, it is common to think that we all get enough calcium, yet the reality is that we need at least 3-4 servings a day to get the recommended intake.  If any of you enjoy plain black coffee and dislike yoghurt, chances are you are not getting enough calcium to achieve optimal bone health for your training load which can result in bone loss and and increased risk of stress fractures.  If you can't have dairy, try incorporating calcium enriched soy products to boost your dairy intake.

Zinc: Zinc is an often forgotten but essential nutrient that performs a number of important roles in the body including healing, immune function, and hormone production.  Try lean red meat, whole grain breads, breakfast cereals and shellfish.

Iron: Athletes can be susceptible to iron deficiency anemia (particularly women or endurance runners), therefore its extra important to ensure you get the optimal amounts of iron in your body.  Iron is the building block of hemoglobin which carries oxygen throughout the body.  When someone is anemic the muscles are starved for oxygen and this can negatively affect performance.  Lean red meat should be consumed 3-4 times a week, while this may seem like a lot, you don't need large portions to reap the benefits.

Essential Fats: Don't be afraid of fat!  Essential fatty acids (EFA) can help maintain healthy joints, regulate your metabolism and reduce inflammation.  Good fats can be found in all sorts of different foods including avocado, fatty fish, olive oil, nuts and tofu.

Keep in mind that balanced nutrition is an essential for everyone but is extra important for those who want to excel as a competitive athlete.

References from the SIRC Collection: 

1. Libin D. Fighting Fat Phobia. Black Belt. December 2011;49(12):34.
2. Mansfield B. Iron for Health and Fitness. Skitrax. Spring2012 2012;22(4):49.
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4. Nguyen V. Calcium for Athletes to Improve Bone Strength and Health. NSCA's Performance Training Journal. November 2010;9(6):11-13.
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6. Woodward G. Do you get enough calcium?. Australian Orienteer. June 2010;(158):25.

The high impact of low iron

Iron is an essential mineral for both health and athletic performance. High performance athletes, because of their heavy training schedule, can rapidly decrease their body's iron stores.  Iron deficiency, if left undiagnosed, can leave your body tired, flat and unable to train. Canadian Olympic athlete Paula Findlay experienced this first hand when she was diagnosed with anemia after her performance at the London Games.

How does your body lose iron?

Iron loss occurs through the depletion of essential body fluids, for example sweat or blood. All athletes will experience iron loss to some degree while training, but when levels are dramatically reduced (anemia), it can have a serious impact on your body.

Why are athletes at greater risk?

Athletes are more sensitive to the effects of iron deficiency because they depend on the body’s ability to transport oxygen to the muscles. Anemia occurs when there isn't enough hemoglobin (an iron-protein compound in red blood cells that transports oxygen) in the blood and there are too few red blood cells. Iron, as part of the protein hemoglobin, carries oxygen throughout the body, which is especially essential for endurance athletes.

How do you treat it?

Iron deficiency, or anemia is easy to detect and simple to treat by changing your diet or taking iron supplements.  If left untreated, it can lead to extreme fatigue, rapid heart beat, difficulty concentrating, dizziness, leg cramps and insomnia.

How do you prevent iron deficiency?

For starters, if you are not iron deficient taking an iron supplement is not necessary and will not provide any benefit. Good sources of iron include: meats, fish, poultry (liver and kidney is particularly high), green leafy vegetables, legumes, herbs and nuts. Vegetarian athletes need to be extra vigilant to ensure they meet their nutritional needs.

If you are experiencing any of the symptoms listed above, please see your doctor or sports dietician for testing before adding any iron supplements to your diet.

References from the SIRC Collection: 

1. KURIEL V. IRON DEFICIENCY. Australian Triathlete. May 2013;20(6):56-58.
2.Malczewska J, Raczynski G, Stupnicki R. Iron status in female endurance athletes and in non-athletes. / Bilan biologique des niveaux du fer chez des athletes d'endurance feminines et chez des femmes non sportives. International Journal Of Sport Nutrition & Exercise Metabolism. September 2000;10(3):260-276. 
3. Peeling P, Dawson B, Goodman C, Landers G, Trinder D. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. European Journal Of Applied Physiology. July 2008;103(4):381-391. 
4. Ryan M. Preventing and Treating Iron Deficiency in Athletes. Athletic Therapy Today. March 2004;9(2):56-57.
5. Sandström G, Börjesson M, Rödjer S. Iron Deficiency in Adolescent Female Athletes--Is Iron Status Affected by Regular Sporting Activity?. Clinical Journal Of Sport Medicine. November 2012;22(6):495-500. 
6. Seebohar B. Iron Deficiency Anemia and Performance. Olympic Coach. Winter2009 2009;21(1):16.