Getting enough and the right forms of macronutrients in the diet is essential. Likewise, micronutrients, such as vitamins and minerals, are a necessity for maintaining good health as well as for normal growth and development. However, for young athletes, it can be especially important to make sure to consume proper amounts of calcium, iron, vitamin D and zinc. Having said that, however, nutritional needs can vary from person to person, so amounts for one person may not be the same for another. You need to consume what is right for you and your individual requirements. But don’t forget about fluids. They can play a significant role in maintaining health and supporting athletic performance, too.
Calcium
Calcium is an abundant mineral in the body that is essential for normal muscle contraction, bone health and for normal enzyme activity—and can be found in a variety of foods, including milk, cheese, yogurt, spinach and broccoli.
When you hear about calcium, most people think about its impact on strong bones, healthy bones or, for adolescents, growing bones—and that’s true. In fact, more than 99% of the calcium found in the body is in bones and teeth. The rest is found in muscles and tissues as well as circulating in the blood. (With over 600 muscles in the body, calcium has a big job serving all of them!) While the role in promoting strong bones and teeth is a primary one for calcium, this crucial mineral also offers other benefits, including helping with normal contraction of the muscles, normal blood clotting, promoting healthy nerve function and even helping to regulate blood pressure.
Did you know that if the body doesn’t get the required amounts of calcium it needs to function optimally, then the body will take calcium from the bones? It’s true, but that’s not always a positive thing. The body is mindful of regulating itself when it comes to calcium stores and more. It has no problem taking the necessary calcium from the bones for the good of the entire body. However, that can leave bones vulnerable, so you want to make sure your calcium intake is up where it should be.
Athletes, including young athletes, may come up short on calcium anyway, but they are also at greater risk for calcium loss through sweating. When that happens (or if you’re not getting enough calcium to begin with), it’s important to replenish those calcium stores, either through diet or supplementation.
Iron
The mineral iron functions to deliver oxygen to bodily tissues. More iron is needed during adolescence to meet the demands of supporting growth, increasing blood volume and promoting lean muscle mass.
Many athletes can come up short on iron due to their diets not including enough meat, fish and poultry or through iron loss in sweat, urine, bowel movements or during their menstrual cycles (for girls). That’s why young athletes, especially females, vegans, vegetarians or distance runners, should pay particular attention to their iron levels to ensure they remain where they should be. Foods containing iron include eggs, lean meat and green leafy vegetables.
This study gives an overview of the role of iron in the production of energy, its importance of being a part of optimal nutrient intake as well as how balanced iron levels are critical to optimal athletic performance, including oxygenation. Some of its findings are that approximately 20% of the athletes studied came up short on iron, that an iron shortfall occurred more often in females and young athletes, and that reduced iron amounts in the body is correlated with reduced athletic performance.
Caution: Be intentional about not overdoing iron intake, however, since it can cause negative effects. You want to aim for the optimal daily amount only, not more and not less.
Vitamin D
Vitamin D, too, is needed for bone health and plays a role in the proper absorption and regulation of calcium. This “sunshine vitamin” is actually a potent hormone that circulates in the body to support overall health. Vitamin D is often underrated, however. Why? Among other things, it plays a supporting role in up to 2,000 genes and in every bodily tissue and cell. With all that goodness provided by this radiant micronutrient, it’s difficult to imagine why up to 75 percent of American teens and adults don’t get enough vitamin D in their diets.
Athletes who may come up short on vitamin D include those living in, practicing in or participating in sports in northern latitudes or who train inside—such as gymnasts, figure skaters or dancers. Vitamin D isn’t found in a lot of foods, although milk is one of them. (You should always check the amounts, though, because it can vary and may not be enough to meet nutrient needs.) Adequate but prudent sun exposure can also help to promote adequate vitamin D levels, although the sun’s potency to provide that benefit is not at optimal levels for certain areas or times of the year for many people. (Again, think northern latitudes and fall, winter or early spring.) Likewise, some people try to avoid sun exposure altogether or are inside most of the time. That’s why many people opt for a vitamin D supplement to ensure their levels are where they need to be.
This study points out the benefits of getting enough vitamin D and its benefits for keeping muscles functioning optimally. When vitamin D levels are adequate for athletes, including young athletes, muscle protein synthesis can be increased, as can strength, jump height, jump velocity, jump power, exercise capacity, physical performance—and more.
Zinc
Zinc is a trace mineral our bodies need to function optimally. It’s required for approximately 100 enzymes in the body in order to carry out necessary processes. Likewise, it supports healthy immune system function, supports the creation of DNA and more. For children and adolescents, it helps to support normal growth and development.
Here’s an interesting fact: One in every ten human proteins is a zinc protein. That is what this study states as well as laying out zinc’s important function in athletes for promoting healthy tissues that are often in high demand in sports—skeletal muscle. In skeletal muscle, zinc functions to impact myogenesis (or the creation and development of muscle) and muscle regeneration because of how it directly affects the activation of muscle cells, their growth and more. In fact, the normal oxidative stress, or free radical impact, that the body naturally goes through with exercise and training regimens can cause young athletes to come up short on zinc. That loss of zinc can lead to unwanted results for health and sport performance. That’s why it’s wise to keep your zinc levels where they ought to be. Among other benefits, it helps to promote protein stability in the body as well as muscle health.
Fluids
In addition to macronutrients and micronutrients, athletes need adequate amounts of fluids, especially water. In fact, water has many functions in the body, including carrying nutrients and oxygen to cells, lubricating joints, flushing body waste and more. Fluids also help to regulate body temperature and help replace what is lost from sweating during exercise. In short, a person’s athletic performance can be directly impacted by what kinds of fluids are consumed, how much is consumed and when he or she drinks fluids.
Drinking enough fluid for proper hydration includes consuming fluids before, during and after exercise, workouts or other activities. That amount is determined by several factors, including age and body size, but a guideline to follow is for athletes to consume 400mL (approximately 13.5 ounces) to 600mL (approximately 20 ounces) of water 2 to 3 hours prior to their athletic event. Then, during sport activities, athletes should consume 150mL (approximately 5.0 ounces) to 300mL (approximately 10 ounces) of fluid every 15 to 20 minutes. For sporting events lasting under an hour or so, water will suffice. For events lasting longer than about an hour and/or which occur in hot, humid weather, athletes can consume fluids with electrolytes (including sodium) to help replace fluid and electrolyte losses as well as for boosting energy stores. (Choose electrolyte drinks carefully, though, since some may have undesirable ingredients.) After activity, athletes should drink enough fluids to replenish what is lost through sweat, and that can vary from person to person. Likewise, consuming sodium-containing fluids and snacks after exercise can help with rehydration by prompting thirst and fluid retention.
Note that environmental temperature and humidity can directly impact how much an athlete sweats as well as how much fluid intake is needed. Obviously, hotter temperatures and higher humidity can cause a person to sweat more, so more fluid is required to help maintain proper hydration. If an athlete isn’t fully hydrated, not only can performance take a hit, but he or she can also be more at risk for heat exhaustion or heat stroke.
So, drink up and stay hydrated!