Sports Nutrition

Optimal nutrition is essential for peak performance in sports. Physical activity, athletic performance, and recovery from intense exercise are enhanced by proper nutrition. Healthy fats such as the omega-3 fatty acids in fatty fish and fish oil (mainly EPA and DHA) support muscle strength and recovery, a healthy immune system, and the body's natural anti-inflammatory response. Adequate carbohydrate and protein intake are critical for maintaining lean body mass, replenishing energy stores, and building and repairing muscle tissue. Drinking enough water before, during, and after exercise is also important for health and optimal performance. Dehydration decreases exercise performance and recovery, and can increase the risk for heat injury.

Vitamins and minerals play an important role in immune function, bone health, energy production, recovery from exercise, and protection from oxidative stress. Athletes may need a higher amount of certain vitamins and minerals than people who are sedentary. A high-quality multivitamin rich in vitamin D, the B vitamins, magnesium, and antioxidants may be beneficial to ensure that daily nutrient needs are met. For active females prior to menopause, a multivitamin with iron is recommended.