Minerals and vitamins useful for fitness

Micronutrients are present in small amounts in the body, in some cases in the order of a few milligrams. But their small quantities should not suggest that they are of little importance. Indeed.

Trace elements, in fact, regulate essential activities such as enzymatics, participate in the processes of constitution of hormones and enzymes, maintain the hydro-saline balance, modulate neuromuscular functions, growth and tissue turnover. Just to name a few of their many vital functions.

And, if they are indispensable for the well-being of all, they are especially essential for those who practice sports, as the general increase in metabolism that this induces involves an increase in enzymatic processes and therefore in mineral needs.

From… C to Z

Here are the characteristics of the most “athletic” minerals that every self-respecting sportsman should never do without.

Calcium. It is the most abundantly present mineral in the body and presides over multiple functions including blood clotting processes, muscle contraction and message transmission in the nervous system.

But its notoriety is due to the fact that it is the main constituent of bones, indispensable above all in the growth phases.

But even in adulthood and especially in old age it must not be missing, to counteract the progressive loss of bone density that exposes to the risk of osteoporosis.

In the sports field, numerous studies have shown a protective activity against the so-called stress fractures, those due to the wear of a limb subjected to continuous stress and excessive mechanical loads (typical of some disciplines such as running, gymnastics, aerobics, but also basketball, volleyball and football).

Iron. It participates in the activity of important enzyme systems, is an essential component of many proteins and enzymes contributes to the normal function of the immune system.

And it is the fundamental constituent of two proteins essential for the transport and utilization of oxygen: hemoglobin and myoglobin. The latter, however, also acts as an oxygen storage ensuring greater resistance to muscle fatigue.

Athletes should always evaluate their iron levels (especially women, subject to substantial losses of the mineral during the menstrual period), whose reserves are thinned not only by sweating, but also by phenomena of rupture of red blood cells (stress hemolysis) and microtraumas suffered by the intestinal walls.

Its deficiency is manifested by feelings of tiredness, due to poor tissue oxygenation, and premature muscle fatigue.

Magnesium. As a catalyst or activator this element is involved in more than three hundred enzymatic activities. Its importance in sports practice derives above all from its role in the processes of transformation of carbohydrates and fats into energy.

Among other “athletic” functions, we can also mention the support for the proper functioning of the nervous system. And in regulating muscle contraction: it is known that magnesium is able to counteract cramps and muscle spasms.

Potassium. Essential for the regulation of pressure between intra and extracellular fluids, it is involved in important physiological processes such as the transmission of nerve impulses, muscle excitation and contraction (especially those of the heart), the regulation of blood pressure.

Potassium deficiencies result in a generalized state of muscle weakness, asthenia, cardiac arrhythmias and especially cramps.

Compensating for the loss of potassium that occurs as a result of sweating is therefore useful to ensure greater resistance to fatigue.

Zinc. Essential for the proper functioning of numerous enzymes is also a constituent of skeletal musculature and bone tissue and participates as a cofactor in numerous biochemical processes involved in the energy metabolism of carbohydrates, fats and proteins.

Sport, free radicals and antioxidants

During the energy production process, part of the oxygen molecules are transformed into free radicals, which tend to damage cell membranes and DNA itself.

Those who practice intense physical activity are more affected by an increase in aerobic metabolism which in turn increases the production of free radicals.

In these cases, the intake of antioxidant substances (for example vitamin C and E) may be useful, to balance the excessive production of free radicals and oxidative stress, thus avoiding consequent inflammation or damage to cellular tissues.