Now let’s talk vitamins.
Which ones are best for athletes and what do they need?
The most common vitamins necessary for athletes are vitamin D, folate, and vitamin B6.
Vitamin D helps the body absorb calcium, folate and B6 helps make red blood cells, which carry oxygen to muscles. Important!
Minerals that are important for young athletes are calcium, iron, and electrolytes (potassium, magnesium, and sodium).
Calcium helps maintain strong bones and teeth. Iron is used to make protein in red blood cells that carry oxygen around your body.
Electrolytes are essential minerals that play an important role in many bodily functions, including muscle contraction, keeping muscles and nerves healthy, helps make new proteins, and balances the water in your body.
Not having enough electrolytes can cause cramping, lack of focus, fatigue and more. Eating a diet full of different nutrients, vitamins, and minerals should ensure you are getting enough.
Depending on your goals or what you need at that time of day, you might want more or less protein, fibre, and fat. For example, before a practice, you’ll want less protein, fibre, and fat because those nutrients take longer to digest. You don’t have to avoid them completely, but choosing foods with lower amounts at this time might help your performance.
After activity is when you want protein, fibre, fat, carbohydrates, INCLUDING vitamins and minerals-especially electrolytes. And always remember to hydrate with water. Hydration is key for your body to absorb nutrients and play at an optimal level.
Don’t stress too much about getting all of these nutrients. If you’re eating a variety of foods, including fortified options, you’re most likely getting what you need! Reading the labels on foods will help you know more about what is going into your body, but fuelling your body should be the priority.