The relationship between micronutrients and athletic performance has received increasing attention in the scientific literature. Vitamins and minerals play essential roles in regulating metabolic processes, physiological balance, and maintaining health—factors directly related to athletic performance.
Micronutrients such as iron, magnesium, zinc, and B vitamins participate in biochemical reactions linked to energy production, which are fundamental for sustaining high-intensity, long-duration activities . Calcium and vitamin D contribute to efficient muscle contraction and bone health, reducing the risk of injury. Antioxidants such as vitamins C and E, as well as selenium, help mitigate oxidative stress caused by intense exercise, promoting muscle recovery.
Adequate intake of these nutrients is associated with improved endurance, immune function, and recovery capacity, as well as impacting concentration and cognitive clarity during prolonged exertion. Deficiencies, even mild ones, can compromise crucial physiological processes, resulting in premature fatigue, increased vulnerability to infections, and decreased performance.
In this context, attention to diet quality and the maintenance of adequate micronutrient levels represents a strategic component in sports planning. Nutritional protocols that prioritize the balanced replenishment of these substances become important allies in optimizing performance, sustaining training consistency, and promoting more efficient physiological adaptations.
In short, micronutrients do not act in isolation, but in an integrated way within systems that determine physical and cognitive performance. Careful attention to their regular intake should be understood as a fundamental part of athletic preparation, enhancing not only performance capacity but also resilience and longevity in sports.
References:
SOUZA, Diego S.; MARTINS, Rafael P.; SILVA, Camila F. Exploring the relationship between micronutrients and athletic performance: a comprehensive scientific systematic review of the literature in sports medicine. Sports Medicine, [sl], v. 52, no. 8, p. 1725-1742, 2022.
RODRIGUES, Ana L.; PEREIRA, João M. Micronutrients and athletic performance: a review. Journal of the International Society of Sports Nutrition, [sl], v. 19, no. 1, p. 45-57, 2020.
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10302780/pdf/sports-11-00109.pdf
