Minerals and vitamins in sports nutrition

Peer-reviewed / reviewed during preparation

Position of the working group sports nutrition of the German Nutrition Society (DGE)

Introduction

An intake of minerals and vitamins that covers individual requirements is essential for health and performance in athletes. For athletes, it is of interest to determine whether they have increased micronutrient requirements as a result of increased energy consumption or micronutrient loss due to sporting activities, and whether increased intake may influence performance. Because anthropometric, physiological, training and sex-specific parameters vary within and between individuals, it is very difficult to quantify any potential additional micronutrient requirements in athletes. Nevertheless, in order to identify types of sport, training periods or situations that may represent a risk of deficient micronutrient supply, this position paper will consider sport-associated micronutrient losses (e.g. losses through perspiration), increased requirements associated with sport (e.g. in the context of training adaptation) and critical supply periods (e.g. due to restricted nutrition during weight reduction).

Sport-associated micronutrient losses

Micronutrients can be lost through perspiration, urine or feces. The composition of sweat and the amount of minerals that athletes lose through perspiration both depend on factors such as the duration and intensity of physical exercise, environmental factors and factors specific to the individual (e.g. sex, training status, body mass) [1]. In the literature, the reported perspiration rates for endurance athletes are between 0.4 and 1.8 l per hour [1]. The concentration of minerals in sweat varies greatly between individuals.

Abstract

An adequate intake of minerals and vitamins is essential for health and performance of athletes. Depending on the type of sport and the intensity and scope of physical performance, as well as individual factors (such as dietary behavior, perspiration rate and composition of perspiration), athletes may be at an increased risk of suboptimal micronutrient supply. This position paper will provide an overview of the potential causes of deficient micronutrient supply in athletes, such as increased requirements as a result of enhanced energy metabolism, higher losses associated with physical activity, and special diets associated with sport in general or particular types of sport. This position statement will also present the proven effects of insufficient micronutrient supply on the health and performance of athletes, and the effects on their supply situation. In summary, it can be concluded that with a balanced diet that covers energy requirements, the D-A-CH reference values for micronutrients can usually be attained without any problems. However, in certain situations (such as strenuous endurance exercise or weight reduction, or in the case of lopsided eating habits or hypocaloric diets), iron, calcium, sodium and vitamin D may be critical nutrients for athletes. A diet that is adapted to the individual and covers all requirements is achievable even in the case of high metabolic demands, and such a diet can reduce the risk of nutrient deficiencies.

Keywords: sports nutrition, minerals, vitamins, exercise-associated requirements, supply situation, exercise performance

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