Count Your Macros...Micros

When it comes to fitness nutrition, perhaps the most commonly used benchmark is the amount of the three main macronutrients confirmed. There are different diet schemes that include high-protein, low-carb, high-fat, plant-based, and carnivore focuses that many people swear by. One thing that does not get a lot of attention, however, is the presence of micronutrients in the diet. Today I'm going to highlight a few key micronutrients in relation to athletic performance.

Vitamin D:

Vitamin D is a molecule that is most known for being related to sun exposure and controlling calcium levels. Many people do not know the importance that Vitamin D plays in athletic performance. A 2009 study looked at the impact of Vitamin D on athletic performance and found that athletes tend to perform better during the summer months at outdoor sporting events due to increased outdoor training and sun exposure. Other studies have found that Vitamin D deficiency reduces protein anabolism in rats, resulting in lower weight and overall muscle mass. Now you may think this is no big issue because you get a good amount of sunlight and drink a glass of milk in the morning, however, it is estimated that 50% of the world’s population has a Vitamin D deficiency. It is because of this that I recommend Vitamin D supplementation and the incorporation of Vitamin D rich foods like milk, tuna, salmon, and mushrooms in your diet.

Magnesium:

Magnesium is another important micronutrient that is most closely involved in the utilization of glucose for energy during exercise. A 2010 study shows that magnesium sulfate increases the use of glucose as an energy source during exercise (in this case swimming) and limits the buildup of lactate. This allows you to to perform at a higher level for a longer duration as the accumulation of lactate leads to that burning sensation in your muscles that often causes you to need more rest. The supplementation of magnesium is recommended for exercise performance benefits, and some foods that contain high levels of magnesium include whole grains, nuts, and leafy greens.

Selenium:

Selenium is a relatively unknown micronutrient that plays a huge role in the hormonal processes of the body. Selenium is perhaps most notably known for its role concerning thyroid hormone. If there is an inadequate amount of selenium in the boy, the thyroid’s ability to produce hormones is greatly impacted. Thyroid hormones are used to control the metabolism of the body, notably protein anabolism for those focused on muscle growth. Maintaining an adequate level of selenium is important for hormone balance and protein synthesis in your body. Supplementation is highly recommended, and some foods that contain high levels of selenium are lean meats and grains.

Recap:

These are just three micronutrients that are important to your health. I advise you to research more and check and see if your current supplementation and diet is supplying you with what you need to maximize your results

Sources:

Birge, S. J., & Haddad, J. G. (1975). 25-hydroxycholecalciferol stimulation of muscle metabolism. The Journal of clinical investigation, 56(5), 1100–1107. https://doi.org/10.1172/JCI108184

Cannell, J. J., Hollis, B. W., Sorenson, M. B., Taft, T. N., & Anderson, J. J. (2009). Athletic performance and vitamin D. Medicine & Science in Sports & Exercise, 41(5), 1102-1110.

Cheng, S. M., Yang, L. L., Chen, S. H., Hsu, M. H., Chen, I. J., & Cheng, F. C. (2010). Magnesium sulfate enhances exercise performance and manipulates dynamic changes in peripheral glucose utilization. European journal of applied physiology, 108(2), 363–369. https://doi.org/10.1007/s00421-009-1235-y