Minerals

Minerals- Minerals are very unique inorganic substances that work synergistically with vitamins and nutrients in the body to metabolize cellular reactions. Athletes with low Mineral levels can run into problems surrounding endurance, bone density, and muscle function.  That is why as an athlete it is crucial to have the correct levels of Minerals available for cellular functioning. Mineral nutrients, which the body cannot produce, must be supplied through proper diet.  Minerals are divided into two different classes; macro-minerals and micro-minerals.  Here we have outlined the optimum levels for athletes and non-athletes, in addition we also have information on deficiencies and what are good food sources to replenish a deficiency.

Macro-Minerals:

Calcium-Calcium is a critical mineral used by the body to strengthen the bones and teeth.  It also plays a role in nerve signaling and blood cell formation.  Athletes are advised to take Calcium to reduce the chances that they may have bone fracture.  There has been no direct correlation to Calcium intake and performance; however athletes often are advised to take Calcium supplements to reduce the risk of injury.  Specifically a bone fracture or break that may be career ending, hence athletes should ensure adequate Calcium intake to ensure proper bone density.

Calcium Guide

Phosphorus- Phosphorus is largely involved compounds called ATP (adenosine triphosphate) which is the body’s main source of energy in muscular work.  Phosphorus is also used by the body for the development of healthy teeth and bones.  The majority of phosphorus in the body exists in a bound state with Calcium, known as creatine phosphate.  Because of phosphorus use in muscular work, studies have shown that athletes given supplemental doses have improved endurance and strength.  Serious athlete’s whose training is long and extensive should be sure their diet allows for adequate phosphorus intake.

Phosphorus Guide

Magnesium- Magnesium is a mineral that is needed in the body for over 250 cellular reactions in which food is converted into products used by the body.  Magnesium in essential for the human metabolism and the proper functioning of the nervous system. However, magnesium is easily lost from the body through sweat loss and it is important for athletes training in humid and hot climates to take careful note of their magnesium intake.  Magnesium supplements have been shown to increase physical performance and endurance.

Magnesium Guide

Sodium- Sodium is most often used in the body to regulate water balance and pH levels of cells.  Sodium is important to athletes because it helps drive the urge to drink therefore maintaining proper blood volume.  Correct blood volume levels are key in athletic performance, they allow for the speedy removal of waste and delivery of nutrients to the cells. Due to the increased loss of fluids in athletes they are advised to consume more than the recommend amount of sodium, especially in humid or hot climates.

Sodium Guide

Chloride- Chloride is used by the body to maintain proper fluid levels within cells.  It plays a key role in ensuring the normal blood osmolarity that is needed to carry out proper cell functioning. Like sodium, chloride is easily lost through sweating, so athletes training in humid or hot climates must take careful note of their chloride consumption.

Chloride Guide

Potassium-Potassium in an intracellular electrolyte involved in nervous system functioning and muscle contraction throughout the body.  Potassium is easily lost through perspiration, and athletes who engage in sports with heavy fluid loss are advised to replenish their potassium levels as to prevent cramping and muscle failure.

Potassium Guide

Micro Minerals:

Iron-Iron is the main component in the formation of red blood cells (hemoglobin) and muscle cells (myoglobin). Iron levels also show a connection between things such as immune system, learning ability, and attention span; individuals with low levels of iron have shown deficiencies in all of these processes.  Iron deficiency is known as anemia and often occurs during periods of growth because of the rapid growth of new red blood cells. Athletes with anemia experience shortness of breath and decreased endurance because of the lack of effective red blood cells. While iron supplements do not improve performance deficiencies almost always do.

Iron Guide

Zinc- Zinc is used by the body for normal growth, wound healing, and proper immune system functioning.  Zinc also plays a key role in the production of natural antioxidants and in the removal of carbon dioxide from red blood cells. Normal zinc levels have been correlated with proper ability to recover from workouts.

Zinc Guide

Selenium- Selenium is used by the body to destroy free radicals that cause oxidative stress. Studies involving selenium have shown improved recovery and healing times in athletes who have normal levels of selenium.  However, high levels of selenium have been shown to be toxic so athletes should be cautious in monitoring their intake of selenium.

Selenium Guide