Systematic Review Summary - Micronutrients and Sports Performance

Exploring the Relationship between Micronutrients and Athletic Performance: A Comprehensive Scientific Systematic Review of the Literature in Sports Medicine

This systematic review, led by Hadeel Ali Ghazzawi et al., aims to examine the impact of micronutrient intake on athletic performance and identify the specific micronutrients that significantly enhance performance. Here's a concise summary of the key findings and insights from the review:

Introduction

Objective: Investigate the effects of micronutrient intake on athletic performance.

Importance: Micronutrients are essential for metabolic functions like energy production, muscle growth, and recovery, which are critical for athletic performance.

Keywords: Micronutrients, vitamins, minerals, antioxidants, athletic performance, exercise.

Inclusion Criteria: Studies published between 1950 and 2023, focusing on micronutrients and athletic performance, involving human subjects, and published in English.

Process: Titles and abstracts reviewed by two independent reviewers, followed by full-text examination and data extraction.

General Findings

Balanced Diet: A balanced diet including lean proteins, whole grains, fruits, and vegetables generally meets daily micronutrient needs for athletes.

Supplementation: Athletes with specific deficiencies or malabsorption issues may benefit from multivitamin supplements but should only do so under professional guidance.

Micronutrient Roles: Vitamins and minerals are vital for health and performance, with no single micronutrient being more important than others.

Micronutrient Specifics

Vitamin A:

Sources: Beef liver, sweet potatoes, carrots.

Benefits: Protects against free radical damage, supports muscle recovery, and enhances healing.

Vitamin E:

Sources: Sunflower seeds, almonds.

Benefits: Reduces oxidative stress, improves immunity, and enhances blood flow.

Vitamin D:

Sources: Brown mushrooms, oily fish.

Benefits: Reduces inflammation, boosts muscle protein synthesis, and improves strength and endurance.

Vitamin K:

Sources: Kale, spinach.

Benefits: Supports bone health and reduces fracture risk.

B Vitamins (B1, B2, B3, B5, B6, B12):

Sources: Fortified cereals, dairy products, meats.

Benefits: Essential for energy metabolism and red blood cell production.

Vitamin C:

Sources: Citrus fruits, tomatoes.

Benefits: Antioxidant properties, aids in collagen production, and enhances immune function.

Iron:

Sources: Lean meats, seafood.

Benefits: Crucial for oxygen transport and energy production in muscles.

Calcium:

Sources: Dairy products, leafy greens.

Benefits: Vital for muscle contraction, nerve function, and bone health.

Potassium:

Sources: Dried fruits, beans.

Benefits: Helps reduce muscle fatigue and maintain energy levels.

Magnesium:

Sources: Whole grains, leafy greens.

Benefits: Supports muscle function and energy metabolism.

Zinc:

Sources: Meat, fish.

Benefits: Enhances muscle energy production and protein synthesis.

Selenium:

Sources: Brazil nuts, seafood.

Benefits: Reduces oxidative stress and supports muscle health.

Manganese:

Sources: Whole grains, nuts.

Benefits: Necessary for energy metabolism and antioxidant protection.

Recommendations

Dietary Assessment: Athletes should regularly assess their dietary intake to ensure they meet micronutrient requirements.

Professional Consultation: Any supplementation should be done under the guidance of a healthcare professional to avoid unnecessary intake and potential negative effects.

Personalization: Nutrition plans should be tailored to individual athlete needs to optimize performance and recovery.

Conclusion

This review underscores the critical role of micronutrients in athletic performance. While a balanced diet typically meets the nutritional needs of athletes, those with specific deficiencies should seek professional advice for supplementation. The findings advocate for personalized nutritional strategies to support optimal athletic performance and recovery.

For further details, you can access the full review [here](https://doi.org/10.3390/sports11060109).