The Winning Formula: 10 Essential Nutrients Every Athlete Needs to Support Optimal Performance

As a Sports Nutritionist, I have seen, experienced and understand the impact proper sports nutrition can have on athletic performance. Just like a fine-tuned machine, it is vital athletes get the right fuel to achieve top results. Fitness, skill and physical ability are important, but only part of the story. Essential nutrients are required to support overall health, game day or event performance, recovery and allow the athlete to reach their full potential. Let’s take a look into the top 10 nutrients every athlete, aspiring athlete or those committed to their fitness need:

1.       Carbohydrates: Carbs are our friend! And the main fuel source our body needs to create energy, especially during high intensity activities. There are two types of carbohydrates – complex and simple. Complex carbs come from whole grains, fruits, vegetables and legumes, providing the athlete with sustained energy and support glycogen stores which athletes rely on to reach peak performance. Simple carbs are often found in more processed and refined foods, such as lollies. Simple carbs can still play an important role in meeting energy needs for an athlete during their sport or event.

2.       Protein: The building blocks for our muscle, and vital for muscle growth and repair. It is essential athletes meet their protein needs. High quality sources such as meat, fish, eggs, dairy, legumes, tofu and tempeh should be included an athletes training diet.

3.       Healthy Fats: Yes, they exist, and they are also our friend! Needed for vital processes such as hormone production, joint health and brain function – all essential for the athlete. Look to include foods such as avocados, nuts, seeds, salmon and olive oil into your diet daily.

4.       Vitamin A, C and E: With antioxidant properties, these vitamins help to reduce inflammation, support immunity and promote recovery. When eating, consider the rainbow and fill your plate (or bowl, or NutriBullet) with colour – think berries, spinach, capsicums, carrots, beetroot, citrus fruits. Include a wide variety to ensure you are meeting your vitamin needs.

5.       Vitamin Bs: The many B Vitamins are essential within energy metabolism, supporting the conversion from the food we eat to energy. Wholegrains, meat, poultry, fish, eggs, nuts, seeds and leafy greens are rich in vitamin b’s and should make up a large portion of an athletes diet.

6.       Calcium: Healthy, dense and strong bones are important for athletes to prevent injuries and maintain performance. Excellent sources of calcium include dairy products, green leafy vegetables, calcium fortified plant-based milk, and calcium fortified foods.

7.        Iron: Needed for transporting oxygen to our organs, muscles and cells, while supporting energy production, iron is a vital nutrient for the athlete. Sources include red meat, poultry, fish, legumes, spinach and fortified cereals. Handy tip – eat your iron rich foods with vitamin c rich foods, this will enhance iron absorption.

8.       Magnesium: The reasons are endless as to why magnesium made it to my top essential nutrients for athletes. Let me just highlight its role in supporting muscle and nerve function, energy production and protein synthesis. By following a nutritious diet consisting of nuts, seeds, wholegrains, leafy greens and treating yourself to some dark chocolate every now and then, you should be staying on top of your magnesium needs.

9.       Potassium: A vital mineral needed to support fluid balance, nerve function and muscle contraction, while also aiding in the prevention of cramps and maintaining a hydration status. A range of fruit and vegetables, along with yoghurt are excellent sources of potassium.

10.    Water: The debate is out on whether it is a nutrient. I believe that yes, it is a vital nutrient. Proper hydration is essential for athletes to reach peak performance, reduce the risk dehydration, cramps and support recovery. Drinking consistently throughout the day as well as during exercise is important, and your needs adjust depending on activities, environment and sweat rate.

A carefully developed sports nutrition plan is the basis for a successful athlete. By ensuring you reach your personal needs for each of these nutrients, gives you the best chance of enhancing performance, supporting recovery and remain elite. To get support with your sports nutrition and improve your performance, book a consultation today with Alicia, Sports Nutritionist.

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