Nutrients are classified into two groups, macro and micronutrients.  Macronutrients are nutrients that we need in relatively large amounts: calories, carbohydrates, fiber, fat, fatty acids, cholesterol, protein, amino acids, and water.  Micronutrients are vitamins and minerals that we need in smaller amounts, micro or milligrams. Some of the functions of these nutrients are:

1.   Play a role in energy production

2.     Hemoglobin synthesis

3.     Maintain bone health

4.     Adequate immune functions

5.     Protect body tissues from oxidative damage

6.     Help build and repair muscle tissue. (1)

Endurance athletes have an increase need for micronutrients due to the rate of muscle repair and maintenance, an increase turnover rate and a biochemical adaptation that increases the needs above that of the general population.  Most athletes that are meeting their caloric need and eat a varied diet from all the food groups will also meet their micronutrient need. 

Female athletes have been more susceptible to iron deficiency due to a diet low in calories, avoidance of meat, fish and poultry, and losses during menstruation.  Regular screening can help detect depleted iron before iron deficiency anemia develops.        

Supplementation of a single nutrient is not recommended as many nutrients use the same pathway and an overdose of one may block the absorption of another.  Exceptions are when iron deficient anemia has been diagnosed and the use of folic acid to prevent birth defects.  The chart below lists a few micronutrients important for the endurance athlete. If you are meeting your caloric need and are not eliminating one or more food groups from your diet you are most likely fulfilling your micronutrient need.  Having your diet evaluated by a registered dietitian specializing in sport nutrition can give you a more precise picture of your dietÕs nutrient quality.

(2)                               

 *Estimated Safe and Adequate Daily Dietary Intakes

1.     American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine.  Joint position statement: nutrition and athletic performance. Medicine and Science in Sports and Exercise. 32 mo 12 2130-45 D 2000.

2.     Volpe, S. PhD, RD, FACSM Vitamins and Minerals for Active People. In: Rosenbloom, C. PhD, RD. Sports Nutrition a Guide for the Professional Working with Active People. Chicago IL The American Dietetic Association, 2000.

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