Hello,
Specifically, which micronutrients do athletes (endurance and more demanding disciplines, like football) have significantly increased requirements for? Are there any approximate figures, by what percentage compared to the Recommended Intake (RI)?
During any increased physical exertion (regardless of its nature), the need for micronutrients increases. Specific values cannot be generalized, as this is a highly individual factor. Fundamentally, it is necessary to distinguish the need for intake:
1. Lipophilic vitamins - their requirement increases the least compared to other micronutrients, approximately 10-20%,
2. Minerals - the requirement is higher, around 20-50% (but for top-level endurance performances, such as ultramarathons, Ironman, etc., it is significantly more).
3. Hydrophilic vitamins - this may involve even lower multiples of the RI.
For endurance performances, sodium, iron, and magnesium play the most significant roles, and it is important to pay attention to antioxidants as well.
Themes: Weight loss
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.