An athlete on a good diet might not need supplements. However, some athletes are vegans, which means they only eat foods that are from plant sources.
While eating plant-based meals is considered healthy, it has its downsides. One of such downsides is that vegans may miss out on important food nutrients from animal protein sources. In such cases, they will need supplements to augment the nutrients missing in their diets.
Some of the supplements highly beneficial to athletes include:
Iron
Some athletes have iron deficiency, which affects their sports performance. This iron deficiency is also more prevalent in people of menstruating age.
Iron is essential in the body as it aids in electron transport in redox reactions, reversible storage and transport of O2, and redox catalytic functions. Therefore, iron deficiency causes reduced endurance and increases body energy consumption.
This further highlights the need for athletes, especially vegans, to supplement for iron. However, before going on an iron supplement, ensure that you check your iron level as this will help prevent a case of excess iron in the body.
Vitamin B
Vitamin B deficiency is usually associated with increased fatigue. The major source of Vitamin B is animal products. This is why vegans may be at high risk of developing Vitamin B deficiency.
Vitamin B is necessary for athletes, so supplements rich in Vitamin B will help improve sports performance.
However, before taking a Vitamin B supplement, consult with your doctor and run some tests to confirm you need a vitamin B supplement.
Calcium and Vitamin D
Calcium and Vitamin D are necessary for athletes as they help to build and maintain healthy bones and muscles. Being rich in calcium and Vitamin D helps protect you from bone fractures and injuries.
Low Vitamin D status can affect the health and performance of athletes.
In a case where an athlete is deficient in either calcium or vitamin, supplements will help.
Creatine
Creatine helps in increasing muscle mass and strength; therefore, when there is a lack of creatine in the body, it should be supplemented, especially for athletes who are vegans.
Creatine is produced naturally by the liver, kidney, and pancreas. However, the body’s production may not suffice; hence the need to also source from diets. Meat is one of the dietary sources of creatine.
If you are a vegetarian, you may want to take creatine supplements to augment the ones your body produces.
Protein powders
Proteins can be obtained from different food sources. However, not everyone gains sufficient protein from foods. For such persons, supplementing for protein will be beneficial, especially if they are athletes.
As an athlete, if you cannot get protein from your diet, you can supplement using protein powders. Protein powders also function to build muscles and bodies.
Wrap up
Athletes need adequate food and nutrition like other humans. However, athletes should be more intentional when choosing foods or drawing up their meal plans. This is because of their level of physical activity and the task it places on their body.
This article discussed some of the best foods for athletes. If you are an athlete, it may help to incorporate the foods listed into your meal plans.
Also, when necessary, you can augment your meals with some supplements that will help improve athletic performance, strength and endurance. You can consult a nutritionist to help you draw up a meal plan that is specific to your body’s needs.
