Beginners Diet

Micronutrients and Vitamins are Key Factors in How well Athletes Can Physically and Mentally Perform

Caeleb Dressel's 100 freestyle In 39.9

We talk a lot about the body using carbohydrate, protein, and fat but the requirement from swimmer to swimmer is not same it varies. A swimmer’s energy requirements depend on some factors like age, gender, weight and most important is the level of training.Vitamins and minerals play a vital role in a swimmer’s health and performance. You can get everything you need from eating food!. Carbs, fats, and proteins that help athletes unlock their potential. Macronutrients, vitamins, and minerals, also play a crucial a role in performance, and should not be forgotten.

 Iron rich foods:

  • Meat(red)
  • Chicken
  • cereal and grains
  • Beans
  • Salmon
  • Seeds

B-vitamin rich foods:

  • Seeds
  • Nuts
  • Tuna Fish
  • Bananas
  • Avocado
  • Enriched cereals and grains

Zinc-rich foods:

  • Seeds
  • Lentils
  • Cashews
  • Beef
  • Quinoa

Calcium rich foods:

  • Fortified non-dairy milk products- soy, almond, coconut milk
  • Low-fat dairy products-skim milk, yogurt, cheese
  • Fortified cereals
  • Dark leafy greens-spinach, kale, Swiss chard

Vitamin D-rich foods:

  • Mushrooms contain small amounts of vitamin D
  • As you can see, it is a very short list of foods. Sunlight is the other source of vitamin D. This can be challenging to get if you are in the northern hemisphere in the winter months.
  • Fortified milk and yogurt both dairy and non-dairy

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Iron is one of the most important minerals that is required for our bodies to function properly because most of the iron in our body is found in the blood as hemoglobin and hemoglobin is a protein used to carry oxygen to another part of the body. It has a role in the energy metabolism of carbohydrates, fats, and protein. If a swimmer does not consume the proper amount of iron, then maybe they can develop iron deficiency sometimes called anemia. A compromised immune system and cognitive dysfunction.

Calcium and vitamin D:

Calcium is needed for strong bones, to aid in vitamin D absorption and to help muscles and nerves contract. As you can see, calcium is very important for younger athletes. Calcium is a mineral that people need to build and maintain strong bones and teeth. Vitamin D is important for immune and muscle function and increases the body’s ability to absorb calcium. The health and strength of our bones rely on a balanced diet and a steady stream of nutrients, most importantly, calcium and Vitamin D.


B-vitamins, specifically B6, play an important role in energy metabolism. Without having enough B-vitamins, your body isn’t able to produce as much energy, which can lead to fatigue and muscle soreness.

You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many bowls of cereal and some bread have added B vitamins.


Zinc is very important in immune function and wound and tissue healing. When an athlete works hard, they are a greater risk for a compromised immune system. Making sure you consume enough zinc is very important.


Key points to Remember:-

  • Quinoa salad makes a great side dish for post swim meals.
  • Post-workout trail mixes are a great way to include vitamin B enriched foods.
  • Make a smoothie for a pre-swim snack, including some dairy or non-dairy milk.
  • Have yogurt as a snack, and include low fat/skim milk at your meals.
  • Pre-workout granola makes a great yogurt topping that will help you top off your glycogen stores.


Micronutrients and Macronutrients are key factors in how well athletes can physically and mentally perform
image source:-
Micronutrients and Macronutrients are key factors in how well athletes can physically and mentally perform
image source:-

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About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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