The best micronutrients in sports

The human body is a miracle and creates things that we don’t think are possible. Some people seem to have infinite strength and endurance. However, these top performances require a lot of nutrients and consume a lot of energy.

However, we are not always able to ingest or store all nutrients in sufficient quantities. Stress, alcohol and intense sport result in an increased need, which can deplete our micronutrient stores.

Sport and exercise promote health

Those who regularly exercise and eat healthily not only keep themselves fit, they also promote their health. Getting enough exercise is very important at any age. Our body primarily needs energy for physical activity. For this reason, you should pay attention to a balanced supply of nutrients and fluids. A sufficient supply of vitamins, nutrients and minerals is very important.

Anyone who does a lot of sport also sweats. At the same time, this means that our body needs more minerals and other vitamins. Micronutrients in particular play a very important role. Athletes, both professionals and beginners, should therefore always pay attention to a balanced and wholesome diet. As a supplement, food supplements and so-called micronutrients can also be of great help. In this way, the supply of all necessary nutrients can be ensured.

You can now find out which micronutrients are particularly important if you want to do sport:

Protein and zinc for strong muscles

Sufficiently strong and powerful muscles are required for locomotion and, of course, for sports. They protect our joints and serve as fall prophylaxis – so injuries can also be prevented. Protein nutrients are increasingly required for muscle building and regeneration processes. We must therefore ensure that we consume sufficient and high-quality protein. It has been shown that the consumption of zinc can also support the muscle processes positively. The versatile trace element zinc supports the function of cell division and contributes to normal testosterone levels in the blood.

Magnesium and potassium

Magnesium is an essential mineral. Magnesium is involved in many different processes in our body. On the one hand, the mineral supports muscle and bone function and, on the other hand, it also supports our metabolism.

If we sweat while exercising, we lose about one liter of sweat every hour of exercise. This fluid must then of course be balanced again. However, through sweat we also lose electrolytes in addition to the fluid. So we’re also losing micronutrients. Magnesium and potassium should be emphasized here.

Vitamin B1

Anyone who does sport must provide the body with sufficient energy and, in particular, with carbohydrates. In order for the carbohydrate metabolism to function perfectly, different vitamins of the B group are required. On the one hand, vitamin B1 plays an important role in the supply of energy and, on the other hand, it also supports the function of the heart muscle. The more the body is stressed, the more vitamin B1 you should consume.

Athletes should also make sure that they take enough vitamin B2, vitamin B6 and folic acid.

Vitamin D

People who exercise should also make sure that they are supplying the body with sufficient vitamin D. Vitamin D plays an important role in muscle function. But vitamin D is also of great importance for healthy bones. However, usually only a small amount of vitamin D is consumed daily. Vitamin D food supplements, for example, can be of great help here. The body produces vitamin D itself, provided we are sufficiently exposed to sunlight. In the autumn, spring and winter months, vitamin D deficiency symptoms occur more often because the sun shines too seldom or too little intensely.

Vitamin B6

Anyone who does sport should also support the function of muscles and nerves. Vitamin B6 is ideal for this. Vitamin B6 ensures a smooth process when it comes to protein and fat metabolism. This vitamin should be taken primarily by strength athletes. Vitamin B6 also helps build muscle.

Calcium

Calcium ensures strong bones and muscles. When it comes to muscle contraction, calcium plays a very important role here. If you already have muscle cramps, this may also indicate that you are calcium deficient. A supplement with high-quality magnesium is always recommended for cramps. Especially if you are a vegan, you should attach great importance to an adequate intake of calcium.

Acid-base balance

The so-called acid-base balance is responsible for the balance between acids and bases and thus ensures that all metabolic processes can take place under ideal pH-value conditions. According to the latest studies, however, intensive sport, and in particular intensive endurance sport, disturbs this balance and produces metabolic stress. Base-based food and / or base powder can support this and produce positive effects.

Strong and sturdy bones and joints

On the one hand, joints, cartilage and bones are particularly challenged by sport, on the other hand, they are also strengthened and their structures are improved by the strain. Certain micronutrients are necessary for these processes to run smoothly. Suitable combination preparations for joints, bones and cartilage have already combined the most important nutrients here.