Vitamins and minerals, these micronutrients are a group of substances present in small amounts in food and are essential for the metabolic processes involved in nutrition.

It is important to emphasize that they do NOT provide energy and, therefore, do not produce calories since they are not used as fuel.

An increase in biological needs requires a higher intake of these substances, as is the case with athletes or those who engage in intense physical activity. They will need a greater supply of micronutrients due to the increased physical effort.

If athletes maintain a balanced and varied diet that provides sufficient nutrients to maintain a stable weight, they will not need vitamin and/or mineral supplements.

However, athletes who restrict their energy intake, follow an unbalanced diet, or consume high-carbohydrate diets with few micronutrients are at risk of significant deficiencies and will need supplementation.

It is difficult to prioritize one mineral over another, as all are important. However, those involved in the following processes are essential:

• Body fluid balance: Sodium and Potassium
• Oxygen transport: Iron
• Skeletal and cardiac muscle contraction: Sodium and Calcium
• Muscle mass synthesis: Zinc
• Energy production processes: Magnesium and Chromium

Regarding vitamins, those that should not be missing in an athlete’s diet include:

• Vitamin D: Acts as a hormone for skeletal growth and development
• B-complex vitamins: Important for metabolic processes such as carbohydrate and amino acid metabolism
• Vitamin E: A powerful antioxidant
• Vitamin C: Helps regenerate vitamin E, making it an antioxidant

“More than 50% of athletes use some type of vitamin, mineral, or both supplements.”

These are chemical species produced as a result of metabolic processes.

They are generated due to incomplete oxidation reactions. Therefore, the same oxygen we need to live is responsible for the formation of these harmful substances.

Excessive exercise and overtraining increase oxidative stress, which in turn increases the production of oxygen free radicals, causing damage at the cellular level.

Essentially, an antioxidant is a molecule that protects others from oxidation, which is why we must ensure their intake.

“An increase in free radicals leads to slow muscle recovery, meaning people with little training will be more affected by this damage.”

The immune system is the first to be affected, as it loses efficiency in cellular protection, and the athlete begins to get sick frequently.

“Repeated episodes of colds or flu may be due to increased free radical production.”

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