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Other Nutrients
Food doesn't just contain energy. It also contains a multitude of
important nutrients, such as vitamins, minerals and antioxidants.
By eating a wide variety of foods from all sources, most athletes
will obtain all the nutrients their bodies need. However, some athletes
may still be at risk of some nutrient deficiencies:
Iron: Iron is the component in blood and
muscles that carries oxygen, a vital component in driving exercise.
The Iron needs of an athlete are greater than the general population
due to various reasons: Athletes, who avoid meat, and particularly
females, may be at risk of an iron deficiency. If feeling tired without
a good cause, it is always worthwhile having a blood test to check
your iron stores and levels in your blood. To increase iron intake,
focus on trying to include meat daily in your diet, have a citrus
fruit or juice with your iron-fortified breakfast cereal, and always
include legumes in your vegetarian meals.
Calcium: Calcium is required for strong,
healthy bones. Calcium is obtained primarily from dairy products,
such as milk, yoghurt and cheese. Tofu and calcium-fortified soymilks
are also useful sources, particularly for those who can't consume
dairy products.
High5: Protein powder shake (mix with skimmed
milk) is a rich source of calcium and can be included in the 3 servings
each athlete should consume daily.
Zinc: Meat-eating athletes generally consume enough zinc, a
nutrient important for repairing damaged tissues and protecting your
overall health. However, vegetarians and those eating restrictive
diets can be at risk of not achieving their zinc needs, which can
lead to delayed healing among other things. Including animal products
on a daily basis is important for achieving zinc requirements. |
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