It can be a challenge to maintain an exercise routine, but getting the right nutrients can help. However, physical activity can also change a patient’s micronutrient needs. “How exercise affects nutrient status is different for each person, says Joy Dubost, PhD, spokesperson for the Academy of Nutrition and Dietetics. Certain vitamins and minerals are especially important for athletes and active individuals, according to a report in Medicine & Science in Sports & Exercise. These include calcium, iron, zinc, vitamin B and potassium.
Calcium is well-known as a bone builder. It also regulates muscle contractions and helps control heartbeat and blood pressure. The recommended daily intake for adult men and women is about 1,000 mg daily, yet many adults get only about half that amount. Yogurt, cheese and milk are excellent sources.
Iron deficiency affects around 3.4 million Americans. It is more common among women, vegetarians, and adolescents. Iron helps carry oxygen to the heart and working muscles. Zinc is present in more than 300 enzymes in the body and has a wide range of functions. Zinc has powerful immune boosting properties and aids in resistance to infection. Physically active people who are lacking B may perform worse during high-intensity exercise, according to a study in the journal Nutrition. The B vitamins help to convert protein and sugar into energy and they repair red blood cells. Potassium is a key electrolyte that works together with sodium to keep the skeletal muscles working and lower blood pressure. It also regulates the amount of fluid in your body.