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Home » Diet » What are the most important nutrients endurance athletes need in their diet? – 220 Triathlon

Firstly, its very important that athletes consume a balanced diet which includes all of the macronutrients, namely protein, fat and carbohydrate. Foods high in protein, such as meats, fish, eggs, dairy or vegan-friendly sources such as tofu, chickpeas or soy products, are essential for a long list of metabolic processes and recovery following exercise.

Fats are essential for processes such as hormone health and transporting nutrients around the body, while carbohydrates are important for fuelling high-intensity exercise and immune health.

However, these foods dont only contain protein, fat or carbohydrate, they contain a wide range of vitamins and minerals which contribute to optimal bodily function.

Iron is one nutrient of particular importance to athletes as it supports blood health and transports oxygen around the body. Athletes are also at a higher risk of iron deficiency than the general population due to the mechanisms in which iron is lost from the body, e.g. sweating, blood loss in the gut from the mechanical jarring during running, the breakdown of blood cells in the feet from foot-striking, and, for female athletes, menstruation.

So athletes should aim for 2-3 servings of iron-rich foods per day, examples include: liver, beef, sardines or salmon, lentils, nuts, seeds, wholegrain cereals, such as oats or muesli, and green leafy vegetables, such as kale.

MORE NUTRITION ADVICE

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The vitamin B complex: Why are the B vitamins important to athletes, and should you supplement?

Vitamin E: What is it and why is it important to athletes?

Vitamin C: What it is and why its important to athletes

Vitamin D: why its important for athletes and when you should take it

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Whats the difference between fruit and vegetables, and which are best for athletes?

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What are the most important nutrients endurance athletes need in their diet? - 220 Triathlon

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Home » Diet » What are the most important nutrients endurance athletes need in their diet? – 220 Triathlon