Menu Close

Role of Micronutrients In Athletic Performance

https://doi.org/10.51514/JSTR.7.1.2025.1-5

Megha, Aarti Malhosia and Meenal Phadnis

ABSTRACT

Athletic performance is influenced by several factors, with proper nutrition being a key component. Among nutritional elements, micronutrients—vitamins and minerals—play an essential role in energy metabolism, muscle function, immune defense, and overall physiological balance. Although they do not provide energy directly like macronutrients, they are vital for supporting the processes necessary for peak performance and recovery. Athletes often require higher amounts of these nutrients due to greater physical demands and training intensity. Iron is critical for oxygen transport via hemoglobin; its deficiency may lead to fatigue and reduced endurance, especially in long-distance runners and cyclists. Calcium and vitamin D support bone health and muscle function, reducing the risk of injuries. B vitamins (B1, B2, B6, and B12) aid in converting food into energy. Magnesium helps with muscle contraction and recovery, while zinc supports immunity, protein synthesis, and muscle repair. Antioxidants like vitamins C and E protect muscles from oxidative stress caused by intense training.
Deficiencies in these micronutrients can result in fatigue, muscle weakness, slower recovery, and increased injury risk. Female athletes, especially those with restrictive diets or menstrual issues, are more prone to iron and calcium deficiencies. Athletes training indoors or in low-sunlight regions may face vitamin D deficiency, affecting muscle strength and bone density.
This study explores the significance of micronutrients in enhancing athletic performance and outlines dietary and supplementation strategies to prevent deficiencies. A balanced diet remains the best source of micronutrients, but supplementation may be needed in specific cases. Personalized nutrition planning based on sport, intensity, and dietary habits is essential.
In conclusion, adequate intake of micronutrients is crucial for performance, recovery, and injury prevention. Proper planning can significantly improve endurance, strength, and overall health in athletes

Keywords: Micronutrients, Athletic Performance, Nutrition, Recovery, Deficiency, Supplementation,
Sports Nutrition etc.

.

Posted in Volume 7, Issue No. 1 (January-March 2025)

Related Posts