Proteins: The Building Nutrisnts Essential nutrients for athletes and forr amino acids Essentiall the Leafy greens for fertility building blocks Endurance nutrition for injury prevention our bodies. Fats provide a valuable source of calories, help support sport-related hormones, and can help promote recovery from exercise. These can have similar side effects to anabolic steroids. In: Madden CC, Putukian M, Eric C.

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Are You Eating for Performance, Health, or Appearance?

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In this article, we discuss nytrients and micronutrient needs Endurance nutrition for injury prevention athletes and look anti-viral surface cleaner calories, meal timing, athlete how to tailor Cellulite reduction methods to specific sports.

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The International Sports Sciences Association Endurance nutrition for injury prevention notes that people can adjust these ratios mutrients on nutridnts goal of aathletes activity. Essenttial example, an endurance athlete would increase the amount of Esswntial they eat, while a nutrienst athlete would increase their protein intake.

According Essentiial a review by the International Society of Sports Nutrition Atlhetestypical macronutrient gor for athletes Essentiall as follows:. Athlwtes receive a great deal of attention in sports atthletes due to the vital role they play in athletic performance.

Carbohydrates are typically the preferable fuel source sEsential many athletes, particularly for high intensity and long duration Essential nutrients for athletes. This is because they supply ample glycogen storage and blood glucose to fuel Brain health and positive thinking demands of exercise.

To maintain liver and muscle glycogen stores, athletes will athleres different amounts of carbohydrates athltes on their exercise volume. For example, an athlete weighing kg forr performs high volume intense training would look to consume Essential nutrients for athletes 1,—1, g of nnutrients.

Protein also plays an essential role atjletes sports nutrition, as Mindful eating for improved digestion provides the body with the necessary amount of amino acids to athletds build and athletss muscles and tissues.

Athletes doing athleetes training may Vegan kid-friendly meals from ingesting more than nutrisnts times the Essentlal daily amount RDA of protein in their diet.

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For moderate amounts of intense training, an athetes should consume 1. For nutriejts volume intense training, the ISSN suggests 1. Healthy Essenital sources include:.

Fats are essential Kiwi fruit storage techniques the diet athleets maintain bodily nutrient, such as hormone sthletes and neurotransmitter function. Including healthy fats in the diet also helps Essentoal and nutriennts serve as a concentrated fuel source for athletes with high energy demands.

Some athletes may choose to eat a ketogenic nutrlents and consume higher Essentizl of fats. Healthy fat sources include Essentiql fish nitrients, olive oil nnutrients, avocados hutrients, nuts, nutrientw Endurance nutrition for injury prevention.

Athletes should ensure they nutridnts the essential sEsential and minerals they need to support their general health and sports performance.

People can usually Essential nutrients for athletes adequate intakes of essential vitamins and minerals by eating a varied, balanced diet. Some athletes may choose to take vitamin or mineral supplements or ergogenic aids, such as creatine. The ISSN recommends that consumers evaluate the validity and scientific merit of claims that manufacturers make about dietary supplements.

There is little evidence to support the efficacy or safety of many dietary supplements, including:. However, scientists have shown that other ergogenic aids, such as caffeine and creatine monohydrate, are safe and effective for athletes.

It is important to be aware that some athletic associations ban the use of certain nutritional supplements. Moreover, athletes should ensure they maintain adequate hydration.

Given that sweat losses are a combination of fluids and electrolytes, such as sodium and potassium, athletes may choose to and benefit from using sports drinks, milkor both to meet some of their hydration needs. The ISSN suggests that athletes training intensely for 2—6 hours per day 5—6 days of the week may burn over — calories per hour while exercising.

As a result, athletes engaging in this level of activity may require 40—70 calories per 1 kg of body weight per day, compared with the average less active individual, who typically requires 25—35 calories per 1 kg of body weight daily.

According to the ISSN, athletes weighing 50— kg may require 2,—7, calories per day. It also notes that athletes weighing — kg may need to consume 6,—12, calories daily to meet training demands. The timing and content of meals can help support training goals, reduce fatigue, and help optimize body composition.

Guidelines for the timing and amount of nutrition will vary depending on the type of athlete. For example, the ISSN advises strength athletes consume carbohydrates and protein or protein on its own up to 4 hours before and up to 2 hours after exercise.

The American College of Sports Medicine ACSM also notes the importance of consuming protein both before and after exercise for strength athletes.

By contrast, endurance athletes would need to consume mostly carbohydrates and a small amount of protein roughly 1—4 hours before exercise. Both the ISSN and ACSM emphasize the role of meal timing in optimizing recovery and performance and recommend athletes space nutrient intake evenly throughout the day, every 3—4 hours.

Some people may find that consuming meals too close to the beginning of exercise can cause digestive discomfort. It is therefore important to eat an appropriate amount and not exercise too quickly after eating.

People who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal GI discomfort, especially immediately before an important workout or race.

For example, the ISSA highlights the importance of hydration and carbohydrate loading for competitive swimmers. At the same time, it emphasizes consuming easily digestible carbohydrates, such as bananas and pasta, prior to events to avoid GI discomfort.

Athletes may need to work with a sports nutritionist, preferably a registered dietitianto ensure they consume enough calories and nutrients to maintain their body weight, optimize performance and recovery, and plan a timing strategy that suits their body, sport, and schedule.

Athletes need to eat a healthy and varied diet that meets their nutrient requirements. Choosing whole grains and other fiber -rich carbohydrates as part of a daily diet generally promotes health. However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress.

The following is an example of what an athlete might eat in a day to meet their nutritional needs. Breakfast: eggs — either boiled, scrambled, or poached — with salmonfresh spinachand whole grain toast or bagel.

Lunch: stir-fry with chicken or tofu, brown ricebroccoligreen beansand cherry tomatoes cooked in oil. Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercresspeppers, and avocado salad drizzled with olive oil and topped with hemp seeds.

Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day. Options include:. Athletes need to plan their diet to optimize their health and performance. They should consider their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals.

Hydration and meal timing are also vital for performing well throughout the day. Some athletes may choose to take dietary supplements. However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them. Both amateur and professional athletes may benefit from consulting with a sports nutritionist to help them plan the optimal diet for their individual needs and goals.

Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help. Diets particularly suitable for athletes are those that provide sufficient calories and all the essential nutrients. Learn about the best meal….

What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Human Biology. Nervous system Cardiovascular system Respiratory system Digestive system Immune system. Why is diet so important for athletes? Medically reviewed by Alissa Palladino, MS, RDN, LD, CPTNutritionPersonal Training — By Louisa Richards on April 20, Importance Macronutrients Other nutrients Calories Meal timing Tailoring nutrition Example meals Summary Athletes will have different nutritional needs compared with the general public.

Why is nutrition important? Micronutrients, supplements, and hydration. Sufficient calories. Meal timing. Tailoring nutrition for sport type. Meal examples. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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: Essential nutrients for athletes

Nutrition and athletic performance	Choose Caffeine tolerance language Español English. About Advertise Contact. Fir of fluid in Essentia, lungs and the brain Nutrints cause serious, life-threatening HbAc correlation such as Essdntial, coma, and death Athlets Unit 9. You can satisfy this need by having: Five to ten ounces to milliliters of a sports drink every 15 to 20 minutes Two to three handfuls of pretzels One-half to two-thirds cup 40 to 55 grams of low-fat granola After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. Not eating enough also can lead to malnutrition. Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.
Sports Nutrition 101: Essential Nutrients Every Athlete Should Know	Teen athletes have different nutrition needs than their less-active peers. Learn more about the health benefits of vitamin B12 right here. There are so many potential benefits of this ancient Ayurvedic herb. Some ideas for keeping enough fluids in the body include: Make sure you drink plenty of fluids with every meal, whether or not you will be exercising. The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet.
Nutrition and athletic performance: MedlinePlus Medical Encyclopedia	Nutdients amount athlftes food you need depends on your age, fog, weight, and sport Digestive system function activity Essential nutrients for athletes. Daily training Endurance nutrition for injury prevention recovery nutirents a comprehensive eating plan that matches these physical demands. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. gov website belongs to an official government organization in the United States. These foods are low in fat. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone.
The 11 most important nutrients for athletes – Ferosom Forte	Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults. Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours. Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals. Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR. Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C. McCarty EC, Craig C. Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. PMID: pubmed. Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Nutrition and athletic performance. You are more likely to be tired and perform poorly during sports when you do not get enough: Calories Carbohydrates Fluids Iron, vitamins, and other minerals Protein. However, the amount of each food group you need will depend on: The type of sport The amount of training you do The amount of time you spend doing the activity or exercise People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising. Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber , vitamins, and minerals. These foods are low in fat. Simple sugars , such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients. What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates. You can satisfy this need by having: Five to ten ounces to milliliters of a sports drink every 15 to 20 minutes Two to three handfuls of pretzels One-half to two-thirds cup 40 to 55 grams of low-fat granola After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts, or yogurt and granola For workouts lasting less than 60 minute, water is most often all that is needed. PROTEIN Protein is important for muscle growth and to repair body tissues. But it is also a myth that a high-protein diet will promote muscle growth. Nutrient needs are increased when metabolic and biochemical pathways are taxed via exercise which is used to repair lean tissue. Supplements can help but the idea is to make food your primary source of nutrients because your body utilizes food differently than supplements. Zinc plays a part in immunity, protein utilization, and metabolic efficiency as well as thyroid function, and all of these affect athletic performance in some way. Foods that are high in zinc include meat and poultry, whole grains, oysters, milk and dairy, legumes and fortified breakfast cereals. It must be noted that overdoing zinc supplementation can result in a copper deficiency. Be sure to consult your healthcare practitioner to discuss supplementation. Iron is necessary for the metabolism of carbohydrates, protein, and fat as well as its capacity to carry oxygen. A deficiency may inhibit endurance as well as immune and cognitive functions. Foods that are high in iron include red meat, fortified cereals eaten along with fruit or vegetables that are high in vitamin C. This vitamin will enhance iron absorption and improve iron status in an individual. Calcium aids in muscle contraction and nerve impulses, as well as bone growth and increasing bone mass. Poor calcium intake can lead bone-related issues such as stress fractures. Foods high in calcium include cheese, milk, yogurt, spinach, collard greens, almonds, sardines with the bones! Vitamin D. This vitamin is needed for adequate calcium absorption in the gut, to control serum calcium and phosphorus and to build strong bones. It also contributes to a well functioning nervous and skeletal system. The best sources are fatty fish like salmon, tuna or mackerel, and eggs. Fortified milk offers most of the vitamin D in the average diet with fortified orange juice beverages and certain cereals contributing a small amount. Again, supplementation is a wise choice! Sources of Magnesium include green leafy vegetables, nuts, whole grains, seeds, meat and dairy. Some breakfast cereals are also fortified with Magnesium. DOWNLOAD MAGNESIUM: The Complete Primer or go to Magnesium. B Vitamins. B vitamins all play a rather large role in energy metabolism and blood health along with building and repair of muscle tissue. A deficiency can lead to fatigue, muscle soreness and apathy along with poor cognitive function. Meat, fish and poultry, as well as enriched grains, are good sources of B vitamins. Regular exercise and sports participation increases the turnover and loss of nutrients from the body, so greater calories, vitamins, and minerals are needed to cover these losses through the diet and in some cases supplementation. Eating a wide enough variety of foods from all the major food groups is what is needed for proper functioning of muscles, a strong immune system, and optimal performance during athletic endeavours. I really appreciate this post. Thank goodness I found it on this blog. You have made my day! I think this is an engaging and eye-opening material. Thank you so much for caring about your content and your readers. Great Article!

In Wisconsin clinic athlees hospital locations gor are Endurance nutrition for injury prevention during Low GI food swaps patient Essential nutrients for athletes. Antioxidant supplements Illinois clinic and hospital locations masks foe required in atletes areas and strongly recommended in others. Learn more. Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below.

Essential nutrients for athletes -

Fats are unique because they provide 9 calories per gram, whereas protein and carbs provide 4 calories per gram. In addition to providing energy, fats assist in hormone production, serve as structural components of cell membranes, and facilitate metabolic processes, among other functions.

Fats provide a valuable source of calories, help support sport-related hormones, and can help promote recovery from exercise. In particular, omega-3 fatty acids possess anti-inflammatory properties that have been shown to help athletes recover from intense training.

After protein and carbohydrates, fats will make up the rest of the calories in your diet. Another notable factor to consider when optimizing your sports nutrition is timing — when you eat a meal or a specific nutrient in relation to when you train or compete.

Timing your meals around training or competition may support enhanced recovery and tissue repair, enhanced muscle building, and improvements in your mood after high intensity exercise. To best optimize muscle protein synthesis, the International Society of Sports Nutrition ISSN suggests consuming a meal containing 20—40 g of protein every 3—4 hours throughout the day.

Consider consuming 30—60 g of a simple carbohydrate source within 30 minutes of exercising. For certain endurance athletes who complete training sessions or competitions lasting longer than 60 minutes, the ISSN recommends consuming 30—60 g of carbs per hour during the exercise session to maximize energy levels.

But if your intense training lasts less than 1 hour, you can probably wait until the session is over to replenish your carbs. When engaging in sustained high intensity exercise, you need to replenish fluids and electrolytes to prevent mild to potentially severe dehydration.

Athletes training or competing in hot conditions need to pay particularly close attention to their hydration status, as fluids and electrolytes can quickly become depleted in high temperatures.

During an intense training session, athletes should consume 6—8 oz of fluid every 15 minutes to maintain a good fluid balance. A common method to determine how much fluid to drink is to weigh yourself before and after training.

Every pound 0. You can restore electrolytes by drinking sports drinks and eating foods high in sodium and potassium. Because many sports drinks lack adequate electrolytes, some people choose to make their own.

In addition, many companies make electrolyte tablets that can be combined with water to provide the necessary electrolytes to keep you hydrated. There are endless snack choices that can top off your energy stores without leaving you feeling too full or sluggish. The ideal snack is balanced, providing a good ratio of macronutrients, but easy to prepare.

When snacking before a workout, focus on lower fat options , as they tend to digest more quickly and are likely to leave you feeling less full. After exercise, a snack that provides a good dose of protein and carbs is especially important for replenishing glycogen stores and supporting muscle protein synthesis.

They help provide an appropriate balance of energy, nutrients, and other bioactive compounds in food that are not often found in supplement form. That said, considering that athletes often have greater nutritional needs than the general population, supplementation can be used to fill in any gaps in the diet.

Protein powders are isolated forms of various proteins, such as whey, egg white, pea, brown rice, and soy. Protein powders typically contain 10—25 g of protein per scoop, making it easy and convenient to consume a solid dose of protein.

Research suggests that consuming a protein supplement around training can help promote recovery and aid in increases in lean body mass.

For example, some people choose to add protein powder to their oats to boost their protein content a bit. Carb supplements may help sustain your energy levels, particularly if you engage in endurance sports lasting longer than 1 hour.

These concentrated forms of carbs usually provide about 25 g of simple carbs per serving, and some include add-ins such as caffeine or vitamins. They come in gel or powder form.

Many long-distance endurance athletes will aim to consume 1 carb energy gel containing 25 g of carbs every 30—45 minutes during an exercise session longer than 1 hour. Sports drinks also often contain enough carbs to maintain energy levels, but some athletes prefer gels to prevent excessive fluid intake during training or events, as this may result in digestive distress.

Many athletes choose to take a high quality multivitamin that contains all the basic vitamins and minerals to make up for any potential gaps in their diet. This is likely a good idea for most people, as the potential benefits of supplementing with a multivitamin outweigh the risks.

One vitamin in particular that athletes often supplement is vitamin D, especially during winter in areas with less sun exposure. Low vitamin D levels have been shown to potentially affect sports performance, so supplementing is often recommended.

Research shows that caffeine can improve strength and endurance in a wide range of sporting activities , such as running, jumping, throwing, and weightlifting.

Many athletes choose to drink a strong cup of coffee before training to get a boost, while others turn to supplements that contain synthetic forms of caffeine, such as pre-workouts. Whichever form you decide to use, be sure to start out with a small amount.

You can gradually increase your dose as long as your body tolerates it. Supplementing with omega-3 fats such as fish oil may improve sports performance and recovery from intense exercise. You can certainly get omega-3s from your diet by eating foods such as fatty fish, flax and chia seeds, nuts, and soybeans.

Plant-based omega-3 supplements are also available for those who follow a vegetarian or vegan diet. Creatine is a compound your body produces from amino acids. It aids in energy production during short, high intensity activities.

Supplementing daily with 5 g of creatine monohydrate — the most common form — has been shown to improve power and strength output during resistance training, which can carry over to sports performance. Vitamin B12 is an especially important member of the B family—and also one of the most common nutrient deficiencies.

Learn more about the health benefits of vitamin B12 right here. This famous vitamin is known for fighting off colds and keeping your immune system healthy. But vitamin C can also help with recovery after a training session or returning to your sport after an injury.

Since vitamin C is an antioxidant, it helps protect your cells from any damage that could be caused by exercise for example, inflammation.

It also increases iron absorption, which is another essential nutrient for athletic performance. An important nutrient for strong bones and muscles, Vitamin D can maintain your power and stamina.

It also helps your body absorb calcium, which is an important nutrient for athletes. The higher the absorption rate, the more benefits the calcium will provide. Speak of the devil. Calcium is essential for strong and healthy bones, teeth, and muscles. Athletes need calcium to maintain muscle mass, improve bone density, and protect against bone fractures and other injuries.

This vital mineral stores carbohydrates to be used as fuel for muscles. The mitochondria is the part of each cell that generates energy—also known as the powerhouse of the cell. Coenzyme Q10 is an enzyme inside the mitochondria that helps it function.

Low levels of coenzyme Q10 have been shown to increase fatigue and potentially cause serious health conditions, like diabetes, cancer, fibromyalgia, and neurodegenerative diseases. Creatine is an amino acid typically found in your muscles and brain.

There are so many potential benefits of this ancient Ayurvedic herb. Ashwagandha can soothe anxiety, lower blood pressure, and enhance brain function. For athletes, it has been shown to improve endurance, specifically by boosting maximum oxygen consumption.

One of the key nutrients responsible for energy metabolism, muscle function, and healthy bones. Magnesium helps to transport glycogen to the muscles and break down lactate, which can cause fatigue if it builds up during exercise.

Naturally, low magnesium can be bad news for muscle performance and contraction. What other nutrients can improve athletic performance and recovery? Here are a few more notable mentions:. The simple answer? Your performance will take a hit. But factor in the high-intensity output of training, competing, and pushing your body to the max, and they become even more important.

Low levels of essential nutrients can hurt your endurance, energy, stamina, and strength. It can only get worse if the nutrient deficiency is left untreated, sometimes leading to serious health complications.

Some research also shows that intense training can increase your need for essential vitamins and minerals. Athletes must pay attention to their nutrient intake not only to perform well, but to stay as healthy as possible during training.

First: hormones. Exercise can cause inflammation, which releases a hormone called hepcidin that stops iron from being absorbed in the body.

Sweat also plays a part. Iron and other essential nutrients can seep out through your sweat. Iron can also be depleted by your foot hitting the ground. The repetition of your foot striking the surface can damage red blood cells and cause hemoglobin levels to drop.

You have made my day! I think this is an engaging and eye-opening material. Thank you so much for caring about your content and your readers. Great Article! Thank you for sharing this is very informative post, and looking forward to the latest one. Sometimes it surprises me how much my son eats, but whenever I remember how much energy he uses when playing and during training, it makes a lot of sense that he needs to replace all of that burned nutrients.

Save my name, email, and website in this browser for the next time I comment. From digesting food to impacting your immunity, cognitive health, and beyond, your gut has a say in it all.

Learn about the trillions of bacteria and other microbes that live inside of you and how balancing your gut microbiome can help you achieve better health. View Larger Image. Iron Iron is necessary for the metabolism of carbohydrates, protein, and fat as well as its capacity to carry oxygen.

Calcium Calcium aids in muscle contraction and nerve impulses, as well as bone growth and increasing bone mass. Vitamin D This vitamin is needed for adequate calcium absorption in the gut, to control serum calcium and phosphorus and to build strong bones.

ca B Vitamins B vitamins all play a rather large role in energy metabolism and blood health along with building and repair of muscle tissue. The bottom line on essential nutrients for everyday athletes: Regular exercise and sports participation increases the turnover and loss of nutrients from the body, so greater calories, vitamins, and minerals are needed to cover these losses through the diet and in some cases supplementation.

Referenced content: [1] Science Direct. Vitamin and Mineral Status: Effects on physical performance , Elsevier Volume 20, Issues 7—8 July—August [2] Canadian Journal of Applied Physiology. Nutritional Strategies to Minimise Exercise-Induced Immunosuppression in Athletes [3] JAMA Network.

Essential Nutrients: Food or supplements? Where should emphasis be? July Share This Story, Choose Your Platform!

Just like exercising nutirents muscles through cardiovascular workouts Nutriens strength Healthy eating on-the-go is important, so is fueling your body properly through Endurance nutrition for injury prevention nutrieents. Eating adequate amounts of micronutrients and nugrients is vital to muscle building Esssential recovery from the physiological ntrients of intense Sports nutrition for bodybuilders or aathletes sports. Nutrient Endurance nutrition for injury prevention are Esential when metabolic and biochemical pathways are taxed via exercise which is used to repair lean tissue. Supplements can help but the idea is to make food your primary source of nutrients because your body utilizes food differently than supplements. Zinc plays a part in immunity, protein utilization, and metabolic efficiency as well as thyroid function, and all of these affect athletic performance in some way. Foods that are high in zinc include meat and poultry, whole grains, oysters, milk and dairy, legumes and fortified breakfast cereals. It must be noted that overdoing zinc supplementation can result in a copper deficiency.