Essential vitamins and minerals for athletes.

Sodium.

Sweat is composed of water, but also sodium. The latter is involved in a large number of physiological mechanisms such as energy production or nutrient transport. Therefore, it is important for athletes to maintain a good sodium level in the blood by compensating for losses linked to sweating with a diet rich in sodium (adding salt to dishes, sports drinks, fermented products, etc.).

Magnesium.

Magnesium is a true conductor for the body. Its role is essential for athletes. Indeed, in addition to helping fight fatigue, it contributes to the proper functioning of the nervous system, muscles, cell regeneration, and bone mineralization in the body in general. You can easily stock up on it by eating foods such as green or dried vegetables, grains, oilseeds, or even dark chocolate.

Each OKR SPORT meal contains 24 vitamins and minerals that cover 33% of your recommended daily needs.

Calcium.

Calcium is a mineral essential for muscle contraction and a major component of bones. Therefore, it is very important for athletes. A calcium intake of approximately 1 gram per day is recommended. Foods rich in calcium include milk and dairy products, as well as many dried fruits and nuts such as sesame and almonds.

Iron, zinc, copper and manganese.

All of these minerals are powerful antioxidants and ensure many reactions essential to the proper functioning of the body and the transport of oxygen. Since muscle oxygenation is an essential factor in athletic performance, these minerals play an important role for athletes. Green vegetables, whole grains, pulses, fruits, and oilseeds are good sources of manganese. Iron is mainly found in offal, liver, meat, fish, but also in cocoa, dried vegetables and fruits, and oilseeds. Liver, pulses, and fresh fruits and vegetables are an excellent source of copper. You can find zinc in cheese, meat, liver, fish, cow's milk, as well as in grains, fresh and dried vegetables, and oilseeds.

Vitamins C and E.

These two vitamins work together to detoxify the body thanks to their antioxidant properties. During physical activity, all of the body's chemical reactions intensify, producing molecules called free radicals, which are responsible for oxidative stress that attacks cells. Antioxidants are therefore essential to prevent the accumulation of these harmful molecules. You'll find vitamin C in a wide variety of fruits (guava, kiwi, strawberry, orange, lemon, grapefruit) and vitamin E in vegetable oils such as olive, rapeseed, or walnut oil.

B vitamins.

Vitamins B1, B2, B3, B5, B6, B8 are present in whole grains (oats, rice, corn, etc.) and legumes (peas, lentils, etc.). They all participate in energy metabolism. That is, they are involved in the mechanisms of transformation of carbohydrates and lipids into energy. It is therefore essential to provide them in sufficient quantities through food, especially as part of regular physical activity.

Vitamin D.

Vitamin D helps ensure proper bone mineralization (strength and rigidity). It's an important vitamin for reducing the risk of fractures. Your skin has the ability to synthesize it naturally when exposed to sunlight. It's found in cod liver oil, oily fish, dairy products, egg yolks, and mushrooms.

Do you need vitamin supplementation?

No, not necessarily. Numerous scientific studies have shown that vitamin supplementation does not improve performance for athletes if their dietary intake is sufficient. Vitamin supplements may be useful for children who engage in intense physical activity (more than 5 hours per week) and whose dietary intake is insufficient. All the vitamin and mineral intake necessary to optimize athletic performance and the proper functioning of the body can be provided through a varied and balanced diet. Consuming whole grain products, legumes, fresh fruits and vegetables, dried fruits and nuts, etc. should ensure you have an adequate intake of vitamins and minerals.

In summary.

Each mineral and vitamin has several functions that only it can perform. For athletes, it is even more important to ensure a varied diet rich in vitamins and minerals in order to optimize their physical capacities, whether muscular, respiratory, nervous, or cognitive.