Vitamines et minéraux : les carences fréquentes chez les sportifs

Vitamins and minerals: common deficiencies among athletes

Athletes often place a high priority on proteins, carbohydrates, and fats. However, vitamins and minerals play an equally essential role in performance and recovery. A deficiency can limit results and increase the risk of injury. Let's take a look at the most common vitamins and minerals among athletes.

1. Iron: the oxygen of the muscle

  • Role : transports oxygen to the muscles via hemoglobin.

  • Common deficiency : fatigue, shortness of breath, decreased performance.

  • At-risk population : female athletes, endurance runners.

  • Sources : red meats, legumes, green vegetables.

2. Magnesium: anti-fatigue mineral

  • Role : participates in more than 300 enzymatic reactions, regulates muscle contraction and the nervous system.

  • Common deficiency : cramps, nervousness, sleep disturbances.

  • Sources : nuts, seeds, dark chocolate, green vegetables, supplementation

3. Vitamin D: the sunshine vitamin

  • Role : Essential for bone health, immunity and muscle strength.

  • Common deficiency : muscle pain, low energy, bone fragility.

  • At-risk population : indoor athletes, winter in Canada.

  • Sources : sun, oily fish, supplementation (D3).

4. Zinc: immune support

  • Role : Supports immunity, healing and hormone production.

  • Common deficiency : low testosterone, slow recovery, frequent infections.

  • Sources : seafood, pumpkin seeds, nuts, supplementation

5. Calcium: muscle strength and contraction

  • Role : essential for muscle contraction and bone strength.

  • Common deficiency : stress fractures, bone fragility.

  • Sources : dairy products, almonds, green vegetables.

Conclusion

Vitamin and mineral deficiencies can slow progress, increase fatigue, and even cause injuries. Athletes should pay close attention to their diet and, if necessary, supplement with quality supplements.

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