By Drew Mulvey MS, CDN, CNS, CLT
Nutrients for Athletic Performance
In celebration of National Nutrition Month, I wanted to shed a little light on this topic and the important role it plays amongst the athletes. This population needs proper nutrition and adequate amounts of particular nutrients to keep them fueled and performing their best. Some that I would like to shed some spotlight on include vitamin C, magnesium, B vitamins, iron, and calcium.1 Let’s take a deeper look into why each is crucial for the athlete.
Vitamin C
We all know vitamin C to be incredibly important for immunity but what else? Your body needs adequate amounts of vitamin C to maintain the proper functioning of the adrenals, particularly for healthy levels of noradrenaline and adrenaline. After long bouts of exercise these glands may need a little bit of help and vitamin C is to prevent the adrenals from overproducing (adrenal fatigue) or underproducing (adrenal burn out.)2 As athletes, there is a lot of wear and tear on our joints. Vitamin C helps with collagen production as it is a cofactor for crosslinking. Needless to say, it is important to obtain proper vitamin C in one’s diet.
Magnesium
Commonly when an athlete is exercising a stressor placed on the body can manipulate the levels of electrolytes, or substances that carry an electric charge in the body. Magnesium is one of them! Not only is this responsible for preventing muscle cramping but is incredibly important for calming down the central nervous system. The latter may have a positive effect on maintaining healthy cortisol levels, the hormone commonly elevated during times of stress.
B vitamins
Several of these vitamins, particularly B1, B2, and B3 are important for the production of energy. B6 in particular is essential for the production of serotonin, our well-being neurotransmitter, and melatonin, a potent antioxidant. Under bouts of stress one tends to get depleted of some B vitamins such as B6 and with that comes a depletion of B3. It is a vicious cycle!
Calcium
There is a great debate about the amount one needs in the diet, but this is still an important mineral. Calcium is responsible for not only maintaining the integrity of the bones, nerve conduction which can have a relaxing effect, and muscle contraction.2 Therefore, it is important for preventing muscle cramping and regulating one’s heart rhythm. Both are incredibly important for maintaining optimal performance.
Iron
Iron is important for energy levels as it is at the center of the hemoglobin to bind oxygen from the lungs and release it to other tissues in the body such as the muscles. This is why one is commonly lethargic and tired with anemia. Iron is also incredibly important for energy production in the muscles, as a cofactor in detoxification pathways, in the electron transport chain directly responsible for the production of your body’s energy molecule ATP, the production of thyroid hormones and neurotransmitters such as dopamine, responsible for our mood, focus and sleep-wake cycle.2
What is a common food that can deliver all of these? Yes, your green leafy veggies! Here is a list of some that you can add to your plate, smoothie, or next sautee for that extra nutrient kick!
Greens
Kale
Nutrients: Magnesium, vitamin A, vitamin C, vitamin K, folate, potassium, copper, calcium.3
Kale is considered a cruciferous vegetable that can be high in goitrogens. Cooking these foods can decrease their goitrogen content. If you have any thyroid issues, please be sure to eat these vegetables cooked and not raw!
Spinach
Nutrients: Potassium, vitamin B6, vitamin C, folate, vitamin A, vitamin E, iron, magnesium, calcium, omega 3 fatty acids.3
Beware! Spinach is high in oxalates. If you suspect the development of kidney stones, get tested!
Swiss Chard
Nutrients: Magnesium, vitamin A, vitamin C, vitamin E, potassium, manganese, iron, calcium and copper.3
Arugula
Nutrients: Magnesium, vitamin C, folate, calcium.3
Arugula is considered a bitter green. This helps the body to produce hydrochloric acid and can improve the digestion of proteins. Use in a salad with chicken or another protein-rich item.
Dandelion Leaves
Nutrients: Magnesium, potassium, copper, vitamin A, vitamin C, vitamin K, folate. 4
Also considered bitter greens that can do the same thing as arugula. They also are known for their potent antioxidant and cholesterol-lowering properties.5 Why else do I like them? You can get them fresh come May!
Romaine Lettuce
Nutrients: Vitamin A, vitamin B1, vitamin B2, vitamin C, vitamin D, vitamin K, folate, manganese, chromium, potassium, iron.3
References:
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Important Nutrients for Athletes and Where to Find Them. Spectrum Nutrition Website. July 18, 2019. https://www.spectrumnutrition.ie/blog/2019/5/21/important-nutrients-for-athletes-and-where-to-find-them. Accessed March 1, 2022.
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Zimmerman, M. MD Burgerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease. Thieme. New York, NY. 2007.
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Reinhard, T. Superfoods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, NY. 2014.
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Dandelion Greens, Raw. US Department of Agriculture Website. April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/nutrients. Accessed March 2, 2022.
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Choi UK, Lee OH, Yim JH, et al. Hypolipidemic and antioxidant effects of dandelion (Taraxacum officinale) root and leaf on cholesterol-fed rabbits. Int J Mol Sci. 2010;11(1):67-78. Published 2010 Jan 6. doi:10.3390/ijms1101006
