Common Nutritional Problems In Athletes
Introduction:
Maintaining a stable and healthy diet is key for most athletes as it can boost strength and performance. But for some, maintaining a good diet is a struggle and can lead to many different nutritional problems. This article will cover common nutritional deficiencies in athletes and how they affect their performance.
Common nutritional problems:
Calcium: Foods that include dairy or foods like tofu, fish, and leafy greens are high in calcium. Calcium is necessary for healthy and strong bones which most athletes need when competing. The recommended intake is 1,000 mg per day but for athletes it's more of a challenge as they do a lot of high-intensity training and end up sweating a lot. This increases a person’s calcium excretion meaning that athletes require more calcium than the average non-athlete. Having at least 2 to 3 sources of calcium per day is very important for athletes.
Vitamin D: Vitamin D is essential for the absorption of calcium and plays various roles in the body, including weight management and supporting a robust immune system. Deficiency in vitamin D is prevalent, as our bodies produce it primarily through exposure to sunlight. If you spend limited time indoors or reside in a colder climate, obtaining adequate vitamin D may be challenging. Boost your vitamin D levels by spending 15 to 20 minutes daily in direct sunlight. Since foods are typically low in vitamin D, considering a supplement can be beneficial for enhancing your levels.
Iron: Iron deficiency is widespread, especially among female athletes, making it one of the most common nutrient deficiencies. The crucial role of iron lies in its ability to transport oxygen to the muscles. Female athletes face a heightened risk of insufficient iron intake, exacerbated by monthly blood losses. To fulfill your iron requirements, aim to incorporate high-iron foods into each meal. The most easily absorbed form of iron is present in animal foods like red meat, chicken, and fish. While plant-based foods such as beans and cereals also contain iron, it is not as readily absorbed. Enhance absorption by pairing high-iron foods with excellent sources of Vitamin C, such as strawberries, citrus fruits, or tomatoes.
Dehydration: Dehydration is a major nutritional deficiency in most athletes since many struggle to maintain their water intake all day. The smallest amount of dehydration can affect an athlete’s performance so make sure to always hydrate. After an intense workout or practice and sweating profusely, a sports drink that includes more carbohydrates and electrolytes can work more efficiently.
Effects of These Problems:
Low calcium intake can lead to athletes having low bone density, recurring or slow-to-heal stress fractures, and female athletes can experience menstrual irregularities. This also goes for vitamin D as having low levels of it can increase the risk of bone pain, fractures, muscle pain, and muscle weakness.
Inadequate iron may lead to impaired muscle function and fatigue. Low iron can progress to iron deficiency anemia if left untreated. Iron deficiency anemia can lead to shortness of breath and tiredness which can negatively affect performance. The increased risk of iron deficiency among females is often attributed to the menstrual cycle.
Being dehydrated is very common in athletes and can lead to muscle cramps, fatigue, and dizziness. If the athlete has severe dehydration, nausea and vomiting can occur.
Conclusion:
All in all, athletes should keep track of their nutrition especially when it comes to the nutrition mentioned in this article. Balancing your diet to maintain a good intake of vitamin D, iron, and calcium, and staying hydrated can guarantee better performance in training, races, games, and other athletic activities.
Sources:
BRL Sports. “6 Common Nutrient Deficiencies in Athletes.” BRL Sports, brlsports.com/blogs/fitness-training-nutrition/6-common-nutrient-deficiencies-in-athletes. Accessed 31 Jan. 2024.
Writer, Lyndsey Frey -. “Could a Declining Sports Performance Be Nutrition Related?” Inside Children’s Blog, 14 Sept. 2023, www.akronchildrens.org/inside/2023/09/04/could-a-declining-sports-performance-be-nutrition-related/#:~:text=Nutritional%20deficiencies%20youth%20athletes%20typically,protein%2C%20as%20well%20as%20dehydration.&text=Inadequate%20iron%20may%20lead%20to,deficiency%20anemia%20if%20left%20untreated.