Micro Nutrients (Calcium, Iron, Zinc) for an endurance athlete

Endurance athletes, especially women athletes, need to consume adequate quantity of iron and zinc so that they may have a healthy immune system. Women athletes sometimes diet or restrict calories unwisely to maintain a slim figure. However, it is very harmful to them in the long run. Absorption of iron in the body is assisted by other foods. Anaemic women always feel tired fast because of lack of healthy red blood cells in their body. Another important thing to remember is that iron from plant foods does not get as easily absorbed in the body as the iron in red meat, poultry and fish. This puts vegetarian athletes more at risk of anaemia. They are, therefore, given supplements sometimes to make up for the lower iron content found in their foods to prevent anaemia. Athletes who live or train at higher altitude for a longer period of time need more iron for better performance.

Women athletes regularly lose iron through menstruation, the quantity of which increases with vigorous exercise. Excessive sweating or passing of urine also results in dehydration which again may cause blood loss through the urinary tract. Injury to the bladder during exercise may also be a cause of anaemia in women. The lining of the GI tract may not get sufficient blood flow and nutrients due to dehydration which may be because of muscle cramps or diarrhoea besides the reasons mentioned before. This results in painful and bloody bowel movement.

Athletes regularly get injured leading to iron depletion. Excessive exercise is also an important cause of anaemia because it increases the body temperature to such an extent that the red blood cells get damaged. Iron supplements should be taken only when a health professional recommends them. Athletes should also get their haemoglobin, haematocrit and serum ferritin checked on a regular basis so that if there is any deficiency, it can be rectified immediately.

Athletes have a vigorous exercise routine which causes cellular micro-damage besides getting injured or wounded regularly. Zinc, which also gets better absorbed from animal sources like iron, helps I healing these faster. Shellfish, red meat, poultry and fish are good non-vegetarian sources of zinc. Vegetarians can get their quota of zinc from legumes, lentils, spinach, soy foods, peanut butter, nuts & seeds, whole grains and wheat germ.

Milk and its products, tofu made with calcium sulfate, canned sardines and salmon with bones, baked beans, soy nuts, green, leafy vegetables and calcium-fortified foods and breakfast cereals are all good sources of calcium which is essential for muscle contraction, nerve conduction and healthy bones. Athletes, sometimes, do not take adequate calcium in their diet for fear of putting on weight or in some cases, mucous formation during exercise. However, calcium is as important as other nutrients for good health. Again, it is recommended that athletes should clear their doubts, if they have any, by asking relevant questions from a health professional. And then together with them decide on a healthy diet plan depending on their type, level, frequency and duration of their exercise. Also, remember to include altitude and weather conditions.

About the author: Avni Kaul is India’s most trusted nutritionist and wellness coach. She is a certified nutritionist as well as Diabetes Educator and specializes in weight management, child nutrition, skin and beauty health, thyroid disorder, cardiovascular health, diabetic management, wedding nutrition, sports nutrition, and corporate wellness.