Vitamins and Minerals

Vitamins and Minerals

Vitamins and minerals perform their functions for athletes and non-athletes alike, but sport raises the stakes. Athletes have high energy needs and produce a high level of free radicals, so they require greater amounts of the B-vitamins and of the vitamins with antioxidant properties. These extra amounts can be obtained simply by eating a variety of foods, especially fruits and vegetables.

Crucially, taking more vitamins and minerals than the body needs does not improve performance if there is no deficiency in the first place. Loading up on micronutrient supplements when none are lacking brings no benefit.

The key to getting adequate vitamins and minerals is to eat a wide variety of nutrient-dense foods in amounts that maintain energy balance. Fruits and vegetables are particularly rich in both vitamins and antioxidants. Above all, supplements are not replacements for food - a point the CBSE Class 12 Physical Education syllabus makes clearly, and one that recurs in CBSE 12 questions and answers on sports nutrition.

Why B-vitamins matter specifically for athletes. Thiamine, riboflavin and niacin act as coenzymes in the energy-producing reactions that convert carbohydrate, fat and protein into usable energy. The higher an athlete's training volume, the greater the turnover of these reactions, and so the greater the B-vitamin requirement. Antioxidant vitamins — vitamin C and vitamin E — help neutralise the free radicals generated in larger quantities by intense exercise, protecting cells from oxidative damage and supporting recovery between sessions.

Minerals of particular concern in sport. Iron status deserves special attention, especially in female athletes and endurance runners, since low iron can cause fatigue and reduced aerobic capacity well before clinical anaemia appears — the "sports anaemia" also mentioned in Section 5.3.2. Calcium and vitamin D together support bone density, which matters for athletes at risk of stress fractures, particularly in weight-category and endurance sports. Sodium, potassium and chloride, lost through heavy sweating, must be replaced to avoid cramping and fatigue, as covered further in the sections on during- and post-exercise nutrition. …