Deficiencies | Athletesandnutrition

Common Nutritional Deficiencies

As an athlete you are probably doing everything you can to ensure proper intake of carbohydrates, proteins, fats, water, and some vitamins & minerals along with the correct caloric intake. However, as an athlete it is important to get certain micronutrients regularly. These include but are not limited to Potassium, Vitamins C & B, Calcium, Iron, & Magnesium.

Vitamin C is crucial for athletes! It supports a strong immune system which important to anyone! If your immune system is weakened, your body tries to recover and Vitamin C ensures that your immune system is constantly at its strongest. Good sources of Vitamin C are oranges, melons, strawberries, peppers, and spinach. 75 mg is the daily recommendation for a strong immune system.

Potassium is a mineral that may have the most direct impact on athletic performance. It is a key electrolyte that also helps control your heart rate, nervous system, and kidney function. People who have a potassium deficiency suffer from more cramps and we all know the pain those can bring. Good sources of potassium are bananas, avocados, dates, fish, beans, and broccoli. Potassium is pretty easy to get on a regular basis and you should aim for approximately 3500mg-5000mg a day if you're very active.

Calcium builds strong bones! Bones make up our skeletal system and hold our bodies upright. Calcium contributes to bone density and helps create proper muscle contraction. The best sources of calcium are dairy products like milk, cottage cheese, yogurt, and is also found in spinach, almonds, soy, and certain fruit juices. 1000 mg of calcium each day is a great way to build strong bones!

B-Vitamins increase energy levels as they help break down carbohydrates. People who lack B-Vitamins my experience fatigue, dry skin, and a weakened immune system. Whole grains, potatoes, green veggies, eggs, and fish a great sources of these vitamins. The recommended daily values for B-Vitamins are:

B1- 1.4 mg/day

B2-1.6 mg/day

B3-18 mg/day

B5-6 mg/day

B6- 2 mg/day

B12- 6 mg/day

Iron is a must have mineral for athletes. This deficiency is also called anemia. It is responsible for maintaining red blood cells that transport oxygen to and from your muscle tissues. Fatigue is the #1 symptom in most athletes. They cannot perform to their best ability and can experience calf pains and females may experience very heavy menstrual cycles. Sources of iron include red meat, kidney beans, and egg yolks. Dark leafy greens contain large amounts of iron but isn't always absorbed completely. Females naturally need more iron that males. Females need around 18 mg a day and males need around 8 mg a day.

Magnesium plays a key role in regulation of converting food into energy. It is stored in the tissues and the first signs of a deficiency are leg cramps, foot pain, and muscle spasms. Insomnia and migranes are also symptoms. It is critical for over 350 essential biochemical reactions in the body during digeston, energy production, muscle function, bone formation, creation of new cells, activation of B-Vitamins, relaxation of muscles, and helps with the functioning of kidneys, your heart, adrenals, the nervous system, and your brain. Green veggies and whole grains along with legumes, chocolate, and buckwheat are good sources of magnesium. 200 mg-400 mg of magnesium are recommended a day.

"Health is like money, we never have a true idea of its value until we lose it" -Josh Billings