In a world where counting macros reigns supreme in reaching your fitness goals, it can be easy to overlook micronutrients and their importance in our diet. The optimization of nutrient intake, or your diet, is one of the crucial factors in supporting both performance and recovery in sports.

Micronutrients include vitamins and minerals and they aid in the regulation of metabolic processes, energy production, tissue repair, recovery, and healthy growth and development. As an athlete, consuming enough micronutrients can lead to a healthier lifestyle, improved performance and recovery and even prevent injuries. 

Some of the cool things micronutrients do for our body; 

Vitamin A can facilitate wound healing and help keep the immune system strong, keeping you healthy. 

B vitamins help the body extract nutrients from food

Vitamin D keeps the immune system strong and forms bone. Also helps to maintain normal levels of calcium in the blood and reduces inflammation.  

Vitamin E promotes cell renewal and protects against reactive oxygen species. The antioxidants present here helps to maintain healthy muscle function which is crucial for recovery.  

Vitamin K, when consumed appropriately, has been shown to improve fitness in athletes. 

Magnesium regulates muscle contraction and nerve transmission

Iron transports oxygen throughout the body

Antioxidants 

What should I eat? 

Try adding whole grains, meat, fish, eggs. leafy greens, nuts, seeds, a variety of fruits and vegetables to your diet.

Things to consider

Fat loss diets, which typically put you under maintenance calories, are at a higher risk of not consuming adequate micronutrients. 

Do I need a supplement? 

If you are healthy and consume a healthy diet with variety, probably not. However if you are considering a supplement, it may be helpful to check in with a doctor or dietitian to see what supplements you may benefit from. 

The takeaway;

Consuming a variety of minimally processed colorful foods from all food groups is the easiest way to maximize your intake of micronutrients. 

If you need help with your nutrition, get in touch.

References;

https://doi.org/10.1016/j.fct.2021.112618

 https://doi.org/10.3390/ijerph19031249