Vitamins and minerals are micronutrients essential for the proper functioning of the body .
They are not a source of energy, but they allow the body to use energy from food effectively - in the production of ATP , regeneration , immune response and muscle contraction .
Sports stress increases their need for several reasons:
-
accelerated metabolism (higher need for coenzymes from B vitamins),
-
increased sweat and urine losses,
-
greater formation of free radicals (higher need for antioxidants),
-
faster cell turnover and more intensive tissue regeneration.
Even mild, so-called subclinical micronutrient deficiency can reduce performance, slow down recovery, and limit adaptation to training, even if laboratory values remain normal.
Vitamins – basic overview and their role
| Vitamin | Main functions | Increased need/Risk | Typical sources |
|---|---|---|---|
| B-complex | Coenzymes in the conversion of carbohydrates, fats and proteins into ATP | The need increases by 10–20% during training | Whole grains, legumes, meat |
| C and E | Antioxidants, cell protection | Excessive supplementation may dampen adaptive signals | Fruits, vegetables, nuts |
| D and K | Bone metabolism, immunity, muscle strength | Deficiency common in winter; ideal vitamin D levels 75–100 nmol/l | Sun, fish, eggs, leafy greens |
| AND | Epithelial regeneration, immunity, vision | Excess (retinol) can be toxic | Liver, butter, carotenoids |
Minerals and electrolytes
Minerals play a vital role in muscle contraction, nerve impulse transmission, fluid balance, and bone structure.
Typical electrolyte losses through sweat
| Mineral | Typical loss / 1 l of sweat | Importance in performance |
|---|---|---|
| Sodium (Na) | 400 – 1,800 mg | The main electrolyte, the most lost |
| Potassium (K) | 120 – 400 mg | Maintains balance between cells and plasma |
| Calcium (Ca) | 20 – 100 mg | Less important under load |
| Magnesium (Mg) | 5 – 40 mg | Enzyme activator, losses are low |
Electrolyte replenishment during exercise
-
within 60 minutes: water is usually enough,
-
60-90 minutes: 300-800 mg Na/l,
-
with heavy sweating or in heat: 1,000–1,500 mg Na/l.
During long-term exercise, it is also necessary to supplement sodium - too much water with a low sodium content can lead to plasma dilution (hyponatremia).
Magnesium and potassium – when to supplement
Losses of magnesium and potassium are small compared to sodium – typically 120–400 mg K/l and 5–40 mg Mg/l of sweat.
For most athletes, their needs are reliably covered by their regular diet.
Only during prolonged exercise in the heat (over 3 hours) can approximately 200–300 mg K/l and 10–50 mg Mg/l be added to drinks.
The performance benefit is limited; after exercise, it is advisable to replenish these minerals naturally (e.g. banana, potatoes, legumes, nuts, seeds).
Trace elements
| Element | Main functions | Risk of shortage/surplus | Typical sources |
|---|---|---|---|
| Iron (Fe) | Oxygen transport (hemoglobin, myoglobin) | Deficiency → decreased VO₂max; ferritin < 30 µg/l | Red meat, legumes |
| Zinc (Zn) | Regeneration, immunity, enzymes | Excess > 40 mg/day → limited copper absorption | Meat, seeds |
| Selenium (Se) | Antioxidant system | Toxicity > 400 µg/day | Brazil nuts, fish |
| Copper (Cu) | Iron and collagen metabolism | Excess → liver damage | Seafood, nuts |
| Iodine (I) | Thyroid hormones, metabolism | Deficiency → hypothyroidism | Seaweed, iodized salt |
High intake of one mineral can reduce the absorption of another – for example, iron ↔ calcium or zinc ↔ copper.
A balanced diet is the best prevention of imbalance.
Supplementation – when does it make sense?
| Add-on type | When does it make sense? | Note |
|---|---|---|
| Multivitamin | Low energy intake, vegan diet, high stress | Does not bring performance effect with adequate diet |
| Ionic drink | Performance > 60 min, hot, high sweating | 300–800 mg Na/l + 20–30 g carbohydrates/100 ml |
| Vitamin D / Iron / Zinc | In case of proven deficit | Targeted based on blood tests, for vitamin D even in winter |
| Antioxidants (C, E) | Only in deficit | Excess dampens adaptive signals |
| K, Mg | At a power of > 3 h in a hot environment | 200–300 mg K/l + 10–50 mg Mg/l in drink; limited benefit for performance, normal diet after exercise will cover needs |
Risk of excess
Fat-soluble vitamins (A, D, E, K) and some trace elements (iron, selenium) accumulate in the body and can be toxic if consumed in excess over a long period of time.
Recommended doses should not be exceeded without professional supervision.
"Food first" – the basic principle
A varied diet provides not only vitamins and minerals, but also other bioactive substances (polyphenols, flavonoids, carotenoids) that act synergistically and support adaptation to training.
Supplements cannot replace this comprehensive effect.
The basic principle of sports nutrition remains the same:
First quality food, then supplements.
Summary
-
The need for micronutrients increases with the volume and intensity of training.
-
During exercise, it makes sense to mainly replenish sodium and fluids.
-
Losses of potassium and magnesium are small; a normal diet is usually sufficient.
-
Supplementation of individual vitamins or minerals only makes sense in cases of deficiency.
-
Excessive doses of antioxidants can inhibit adaptation processes.
-
The basis is a varied and balanced diet – the "food first principle".
Comments (0)
There are no comments for this article. Be the first one to leave a message!