Training hard in the gym imposes immense physical demands on our bodies by depleting energy stores and micronutrients, which we need to fuel our efforts and support recovery.
That’s why we need optimal nutrition to maintain an adequate micronutrient status to meet the increased metabolic and biological demands of regular intense training.
These micronutrients, which include vitamins and minerals, support various bodily functions, including energy production, immune function, and muscle repair. As such, maintaining an optimal micronutrient status is essential for optimal performance, faster recovery, and lower injury risk.
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Nutrient deficiencies
Despite their relevance and importance, active individuals are also susceptible to nutrient deficiencies, especially those who follow restrictive diets or fail to meet their daily calorie requirements.
Intense training may also cause gastrointestinal problems, which can affect nutrient absorption, while less stress adds to the exercise stress, further depleting nutrient stores.
The resultant energy deficit can lead to a range of health problems, including decreased bone mineral density, hormonal imbalances, menstrual irregularities, impaired immune function and decreased performance.
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Meeting nutritional needs
Eating a healthy, balanced diet that consists predominantly of natural whole foods is the foundation of optimal recovery and sporting performance.
Your diet should meet your daily calorie requirements, with sufficient protein, carbohydrates and fats to support muscle repair, replenish energy stores, and support hormone production, with a wide range of nutrient-rich foods with a focus on colourful plant foods to get sufficient essential vitamins and minerals.
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Potential role of supplements
Supplementing with a well-formulated multivitamin and mineral complex like Biogen Multi Vitamin Plus may help prevent or address the nutrient deficiencies that can result from limited dietary variety and the vitamin and mineral depletion that occurs from exercise.
In this regard, it is important to consider that individual needs may differ, often requiring expert guidance from a qualified sports nutritionist or consultation with a medical professional to address underlying deficiencies with individual products.
Your micronutrient status may also change based on your training, with periods of higher loads or competition seasons necessitating greater focus on certain nutrients.
Common essential vitamins required by athletes include:
Common essential minerals required by active individuals include:
While vitamin and mineral supplements offer potential benefits for active individuals, they should not replace or displace a nutritious and balanced eating plan.
With the right combination of whole foods and supplements, we can craft a holistic approach to nutrition to optimise our performance and minimise our risk of nutrient deficiencies.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
