Athletes and Good Nutrition

Current Info for Eating Healthy as Part of an Active Lifestyle

By Kara Ten Kley, Registered Dietitian

Should athletes take higher doses of vitamins?

In general, no. Athletes don't necessarily need higher doses of vitamins. While vitamins and minerals are the spark plugs of activity, they do not directly supply energy. Vitamins and minerals can help our bodies use the energy from fats, proteins, and carbohydrates. Other vitamins help our muscles perform correctly while we move.

If you lead a very active lifestyle then you do need more of some vitamins and minerals, but if you're eating right then you are probably taking in the necessary amounts. Studies show that athletes with a healthy appetite are more likely to get enough of the vitamins and minerals they need from what they eat; this is in contrast to people who are less active and therefore eat less. Athletes who are at greater risk of nutrient deficiencies are those who try to lose weight or maintain a low weight by eating too few calories or eliminating entire food groups.

Do athletes benefit from extra chromium?

No, but specific and misleading claims about chromium have raised the question. To date, scientific evidence has not proven that taking a chromium supplement improves physical performance, builds muscle, or aids in weight loss. The role of chromium in overall health isn't that well understood.

Whole grain foods, apples, and peanuts are food sources that naturally contain chromium. Supplements aren't advised because taking too much of any one nutrient may interfere with the working of another. In fact, large doses of chromium may be toxic or poisonous.

Good "training" meals are high in good carbs, protein-rich and lower in fat, such as:

  • Chili made with kidney beans and lean beef (or ground turkey).
  • Soft corn tortilla, filled with vegetarian refried beans and topped with tomato sauce, salsa and cheese.
  • Lentils (alone or mixed with lean ground beef) in spaghetti sauce on whole wheat pasta.
  • Green peppers stuffed with lean ground meat and brown rice. Add a mixed green salad and a wedge of angel food cake with strawberries for a complete meal.
  • Strips of lean roast served with a baked potato, steamed carrots and whole wheat rolls.