Minerals in sports
Minerals in sports nutrition Photo © : iStock/Neustockimage Minerals in sports nutrition Apart from the macronutrients fats, carbohydrates and proteins an adequate supply of minerals is essential for the health and performance of athletes. Calcium, Potassium and Magnesium are among the best-known minerals, but also trace elements like Iron and Zinc are of high importance – especially for athletes. These minerals and trace elements ensure optimal functioning of muscles and nerves, besides they are involved in the formation of bones and in the regulation of blood pressure. 1 Athletes have an increased need for minerals and trace elements due to a higher demand on the metabolism and the loss through perspiration. The most common deficient minerals are Sodium, Calcium, Magnesium, Potassium as well as Iron, Zinc. 2 Depending on the type of sport, the intensity and extent of exercise, and individual factors (e. g. nutritional behaviour, sweat rate and composi- Element Nutrient Reference Values 4 (NRV) Mineral Concentration in Sweat with approx. 60 min of physical exercise 5, 6 Functions within the Body Calcium 800 mg 11–36 mg/l Muscle function – regulation of contraction, energy metabolism Magnesium 375 mg 0.84–2.36 mg/l Maintenance of bones, muscle function – counterpart to Calcium, protein synthesis, energy metabolism, decrease of tiredness/fatigue Potassium 2000 mg 167–236 mg/l Blood pressure, muscle function Iron 14 mg 0.56–1.12 mg/l Formation of red blood cells/haemoglobin, oxygen transport, reduction of tiredness/fatigue Zinc 10 mg 0.92–1.23 mg/l Cell protection from oxidative stress, immune system, metabolism of macronutrients, protein synthesis 32 No. 1 April/May 2022
Minerals in sports nutrition tion), athletes may be at increased risk of suboptimal supply of some micronutrients. 3 In addition to the daily diet, dietary supplements can help to ensure the supply of all important minerals and trace elements. The detection of mineral deficiency symptoms is still rather difficult. 1 Usually such symptoms are unspecific, e. g. general indisposition or fatigue. As minerals are fixed with liquid compartments, every loss of water is also a loss of minerals. 1 Especially for athletes the replenishment of mineral losses is of special importance. Nutrition is an important tool in terms of performance optimisation and regeneration. There is no perfect formula to satisfy every athlete’s personal nutritional needs, as every sport has its own specific strain on the human body and every athlete is physically different. 2 Sports nutrition was a niche sector in the past and has developed into a growth market. At the same time, customers became more diverse. It formerly used to be elite athletes who would focus nutrition, whereas now it can be the office worker commuting by bike, who has an interest in nutrition in order to support a healthy lifestyle. 7 Power sports The category “power sports” can be divided into three main areas: maximum strength, quickness and strength endurance. The goal of power sports is to set free the highest amount of muscular power possible over a usually short duration. 1 In addition to the macronutrients, mineral salts are a key factor for successful competition. Training sessions are not as long as in endurance sport, a remineralisation during training is not required. 8 Nevertheless, minerals as important micronutrients ensure that the muscle can be used up to its full potential, supporting muscle contraction, energy metabolism as well as the nervous system. 9 Popular sports The category “popular sports” summarises physically active people, exercising to keep a certain level of fitness or as a hobby. The category is nondependent on the type of exercise. As the strains are not as demanding as those of competing athletes, a coordinated nutrition is usually not of high importance. Though, nutritional considerations are not irrelevant for them, as they support the build-up of power and stamina. As popular sports are physically demanding as well, sweat is lost during performance. Compared to competing athletes, “untrained people” have a different composition of the sweat, due to the fact, that the organism is not as used to intensive strains. The sweat contains more minerals as opposed to trained athletes, who are able to recover some minerals with their sweat glands and whose sweat contains less minerals in general. 1 Endurance athletes The main goal of an endurance athlete is to hold the highest possible power for a specific period. The need of macronutrients, especially carbohydrates, is high due to of the increased amounts of energy, these athletes transform over a long period. Besides macronutrients, hydration is an important factor, endurance athletes should focus on. As muscle activity produces heat, the body uses the endothermic effect of the evaporation of the sweat in order to prevent the danger of overheating. Perspiration leads to an increased need for water and minerals, as sweat contains about 2–3 g of mineral salts per litre. 1 However, after long lasting exercises with intensive losses of sweat and thus minerals, it is generally recommended to replenish the lost minerals. 8 Photo © : iStock/GlobalStock No. 1 April/May 2022 33
