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MICRONUTRIENTS

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WHAT IS A MICRONUTRIENT?

  • Micronutrients = vitamins & minerals
  • Building blocks for good health
  • Our bodies cannot make enough on their own but we need them to be healthy

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MICRONUTRIENTS ARE ESSENTIAL

  • There are nearly 30 vitamins & minerals that are considered “essential micronutrients”
  • Only need small amounts (milligrams = mg)
  • BUT not getting them can lead to diseases
    • Birth defects (folate)
    • Type 2 Diabetes (magnesium)
    • Vision loss (vitamin A)
    • Poor immune and brain function (vitamin D)
    • Anemia (iron)
    • Osteoporosis (calcium)

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WHAT ARE ELECTROLYTES?

  • Electrolytes
    • Type of micronutrient
    • Minerals that provide nutrients for healthy functioning

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  • Electrolytes play an important role in maintaining:
    • Healthy water balance – need the right ratio of water to electrolytes
    • Muscle health – electrolytes help muscles work
    • Heart health – potassium & phosphorus help heart function normally

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IMPORTANT ELECTROLYTES FOR ATHLETES

  • Sodium and chloride
    • Most abundant electrolytes in sweat
    • Responsible for regulating & maintaining fluid balance (along with potassium)
    • Sodium (Na) + Chloride (Cl) = salt
  • Potassium
    • Needed for muscle contraction, proper nerve conduction, maintenance of fluid-electrolyte balance
    • Teens who eat healthy sources of potassium have lower blood pressure in adulthood. Recommended Daily Intake = 4700mg
  • Calcium - Needed for muscle contraction & bone formation
  • Magnesium - Regulates muscle contraction & nerve transmission, helps form teeth & bones, needed in over 300 metabolic reactions
  • Healthy sources of these essential electrolytes listed on your handout

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WHAT IS HYDRATION?

  • Hydration = body’s ability to absorb water through liquids (80%) and food (20%)
  • Hydration is necessary for our brains and bodies to function properly
  • Performance & hydration. Hydrated athletes are able to:
    • Avoid overheating
    • Reduce strain on heart and lungs
    • Allow nerves & muscles to function properly
    • Maintain brain function at ideal levels
  • To be hydrated, we need a balance of water and electrolytes

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ELECTROLYTES & �ATHLETIC PERFORMANCE

  • High intensity activity + heat 🡪 dehydration & electrolyte depletion

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  • Dehydration/depletion 🡪 cramping, headaches, fatigue, dizziness, increased heart rate, nausea & vomiting

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  • Electrolytes cannot be replaced by water alone. Drinks with sodium, potassium, calcium, chloride, and magnesium can help you perform at your best.
    • You probably get enough sodium and chloride in your diet from salt.

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ELECTROLYTE DRINKS

  • Coconut water - sodium, calcium, potassium, & magnesium
  • Milk - potassium, magnesium, protein, & carbohydrates (lactose)
    • Protein in milk helps more liquid to be absorbed so it is more (re)hydrating than sports drinks or water!
  • Sports drinks - many electrolytes but also extra calories, sodium, and sugar that you don’t need

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  • A diet comprised of nutrient-rich foods and liquids is the best way to get the vitamins and minerals you need to stay healthy & hydrated

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  • Smoothies can have all the micronutrients you need!