Microelements are chemical elements that the body needs in tiny, small doses, but without which the normal functioning of the body is impossible.
Often, people who are engaged in their own health and, therefore, sports, pay more attention to the content of trace elements in the diet.
We will tell you about the most important trace elements in the life of an athlete.
Iron and its role
The microelement is essential for the formation of hemoglobin, which is responsible for ensuring that oxygen reaches all organs. It also takes part in the process of hematogenesis, helps to produce energy and increases endurance.
Iron deficiency is a shortcut to anemia, which will make you feel dizzy, pale and weak. What kind of sporting achievements can we talk about if a person suffocates just by climbing the stairs?
Signs of iron deficiency anemia:
- peeling in the corners of the mouth;
- Hair growth failure;
- Nail growth disorder;
- general weakness;
- Constant pale skin;
- Reduced efficiency.
If you realize that these symptoms are familiar to you, it is better to see a doctor and get checked out.
For the prevention of iron deficiency is enough to eat a variety of foods. Iron can be taken from:
- Meat products;
- All-grain cereals;
- Legumes;
- soybeans.
Meat contains more iron than plant sources. Therefore, if you switch to a vegetarian diet, the attention to iron should increase by several times. Most likely, you will have to take special medicines for life.
What zinc does
The microelement helps to form proteins and build muscle mass. It participates in the process of carbohydrate metabolism, forms testosterone and insulin. It also helps to strengthen the immune system, regenerates, increases efficiency and restores.
Without it, the performance of athletes is reduced, as well as the body's defensive reactions.
Indicates a lack of zinc:
- Vulnerability to infections;
- Changes in sense of smell and taste buds;
- Deterioration of attention concentration;
- loss of appetite;
- weight loss;
- Skin changes.
Men need to consume 10 mg of zinc per day, and women need to consume 7 mg.
Large quantities of zinc are found in wheat germ, meat, sesame, cheese, and seafood.
Magnesium for muscles
No magnesium, no muscle. This trace element is involved in a large number of biochemical reactions, it contributes to the blood supply and muscle elasticity. It also fights stress and prevents headaches from developing.
It is eliminated through sweat, which means that athletes need to take care of maintaining magnesium in the body. Most likely, magnesium will have to be taken in tablets.
Which indicates a disadvantage:
- Seizures;
- dizziness;
- nervous condition.
It is nice that magnesium can accumulate. To stock up on this trace element, you need to consume 200-300 mg of magnesium every day for 2 months.
Include products rich in magnesium in your diet. These are soybean, oatmeal, dairy products, nuts, wholemeal bread.
Take magnesium paired with potassium to get maximum efficiency. Spend time in the sun, so you get vitamin D. Reduce your coffee consumption and eliminate alcoholic beverages because magnesium is not a friend.
Chromium - for great shape
The microelement is designed to burn calories correctly, controls the level of glycogen in the blood during intensive training, and also fights hunger.
Rich in chrome:
- cereal crops;
- Plums;
- Broccoli;
- Nuts;
- Liver;
- cheese.
Norm per day - from 150 to 250 micrograms.
Calcium for bone fortress
Actually, calcium is a macronutrient. But we include it in this article to draw your attention to its importance. We have known since childhood that calcium is necessary for strong bones. It is also designed to prevent osteoporosis and contributes to the proper functioning of nerve impulses that come from the brain to all muscles. Without this micronutrient, the muscles will become weak and will contract incorrectly. Lack of calcium even impairs coordination and mobility.
As we all know, there is a lot of calcium in dairy products and greenery and legumes.
The minimum daily requirement for calcium is 1 gram, and for athletes, nursing mothers and pregnant women, as well as for those who are preparing for competition, the dosage can be significantly increased.
Calcium is well absorbed from virtually all products, but it is better to eliminate alcohol, caffeine and sweets that remove it.
Supplies are replenished fairly easily with a simple, balanced diet.
Potassium
Another macronutrient, without which there's nowhere to go. It accumulates glycogen and is responsible for the water in the body. It also helps the muscles to contract better and the pressure to normalize. It can be said that potassium teaches the body to relax. It is deduced from later, so you should replenish the potassium after training.
Without it, muscle strength is lost, and for professional athletes it is fraught with seizures and exhaustion. Look for potassium in fruits and vegetables. To support it in the body will be enough to eat your favorite ones every day. His daily rate is 2 grams.