High performance athlete basics

Diet is the basis of good sports performance, so it is not only necessary to eat a food  rich in carbohydrates, lipids, proteins and vitamins, but also in minerals, which play a fundamental role.

They  are structural components of body tissues and organs and they act as components of body fluids in the form of electrolytes.

It is important to mention that the lack of minerals can cause muscular discomfort, cramps, greater fatigue and even dizziness, and it could also have negative effects on recovery, hence its importance.

Today we are going to learn about  the minerals that our body needs and what their functions are.

Calcium: This is the most abundant mineral in our body and is very important for bodybuilding as it participates in the transmission of the nerve impulse and influences muscle contraction. The main food sources are dairy, and some cereals, nuts and small fish such as sardines.

Sodium: It is an electrolyte that participates in muscle contraction and in the regulation of body fluids, so it is very important to maintain proper hydration. It can be found in foods naturally in fruits and vegetables.

Potassium: This electrolyte regulates the body’s water levels, in addition it plays a fundamental role in nerve cells, in muscle contraction and in the increase of muscle mass. Potassium is also related to the storage of glycogen in the muscle). We can find it in meats, fruits, vegetables, legumes and nuts.

Phosphorus: This mineral participates in the production of energy and makes up the most representative energy unit in muscle, which is why it is directly linked to the metabolism of exercise. It works directly with calcium. We can find it in foods such as meats, milk, cheeses, whole grains, legumes, nuts and eggs.

Iron: Iron forms hemoglobin and is responsible for transporting oxygen to the cells of the body, essential in anyone, but more so in athletes. We can find it in red meat, fish and seafood, legumes, whole grains and green leafy vegetables.

Magnesium: Participates in the transmission of the nervous impulse and the development of the bones, focusing around the production of energy and the protein synthesis. We can find it in nuts, wheat germ, legumes and whole grains.

Copper: Participates in the strengthening of bones, the maturation of white and red blood cells and in the transport of iron; likewise it intervenes in the metabolism of glucose and cholesterol. We can find it in seafood, whole grains, legumes, dark leafy vegetables, dried fruits, black pepper, and yeast.

As you can see, minerals are the great allies of our body, so remember

YOUR BODY, IS YOUR RESPONSIBILITY!