VITAMINS, MINERALS AND ANTIOXIDANTS FOR TRAINING AND STAYING WELL

Strenuous bouts of prolonged exercise and heavy training, particularly aerobic exercise, stress the body both physically and mentally. Adequate intakes of energy, protein, iron, copper, manganese, magnesium, selenium, sodium, zinc and Vitamins A, C, E, B6 and B12 are particularly important to health and performance. These nutrients, as well as others, are best obtained from a varied and wholesome nutrient rich diet based largely on vegetables, fruits, beans, legumes, grains, lean meats, dairy foods and healthy oils. Dietary surveys show that most athletes are well able to meet the recommended intakes for vitamins and minerals by eating everyday foods.

Those at risk of suboptimal intakes of these micronutrients include:

• ·         Athletes who restrict their energy intake, especially over long periods, especially to meet weight loss goals.
• ·         Athletes who follow eating patterns with restricted food variety and reliance on foods with a poor nutrient-density.

The best way to correct this situation is to seek advice from a sports nutrition expert such as a sports dietitian. When food intake cannot be adequately improved -- for example, when the athlete is travelling in a country with a limited food supply -- or if an individual is found to be suffering from a lack of a particular vitamin or mineral, then short-term supplementation can be warranted. This should be undertaken with the advice of a qualified sports nutrition expert in general, a broad-range multivitamin/mineral supplement is the best choice to support a restricted food intake, though targeted nutrient supplements may be necessary to correct an established nutrient deficiency (e.g. iron deficiency).

Antioxident Nutrients

Antioxidant nutrients help the body neutralize harmful oxidising products that may accumulate during intense or prolonged training and potentially damage healthy tissues and impair proper recovery. It is not known whether had training increases the need for dietary antioxidants, as the body naturally develops an effective defence with a balanced diet. Supplementation with antioxidants cannot be recommended because there is little evidence of benefit, while it is known that over-supplementtion can diminish the body's natural defence system and may possibly interrupt the body's own adaptation to training. Antioxidants are safest and most effective when consumed in abundance as plant-derived foods from a wide variety of sources (e.g. fruits, vegetables, nuts, seeds, whole grains, teas and non-medicinal herbs, etc.)

·         Ideas for promoting dietary variety and nutrient-rich eating

·         Be open to trying new foods and new recipes.

·         Make the most of foods in season

·         Explore all the varieties of different foods

·         Mix and match foods at meals

·         Think carefully before banishing a food or group of foods from your eating plans.

·         Find substitution foods that have similar nutrients when excluding a food group.

·         Include fruits and / or vegetables at every meal and snack. The strong and bright colours of many fruits and vegetables are a sign of a high content of various vitamins and other food antioxidants. Aim to fill your plate with a rainbow of highly coloured foods to ensure a good intake of the range of these healthpromoting dietary compounds.

Special Concerns

Iron : Some athletes may develop iron deficiency and this will impair performance. Unexplained fatigue, especially in vegetarian athletes, should be explored. Routine use of iron supplements is not wise: too much is just as harmful as too little. Selfmedication with iron supplements may not address the real causes of an athlete's fatigue or other issues of poor eating and may do more harm than good. See page 25 for iron-rich eating strategies.

Calcium : Calcium is important for healthy bones, especially in adolescents and in female athletes, so it is important to ensure adequate calcium intake. The best sources are dairy produce, including low-fat varieties. Each athlete should aim to include at least 3 servings of these foods in their daily eating plans (e.g., glass of milk, slice of cheese, carton of yoghurt). Additional daily servings are required during growth spurts in childhood and adolescence, and for pregnancy and lactation. Fortified soy foods may provide a useful substitute for athletes who cannot consume dairy foods.

Harkamal Singh