Micronutrients
Vitamins and minerals are vital for your health and athletic performance. Learn why these nutrients are essential for high school athletes.
Iron: Fueling your performance
Iron is critical for carrying oxygen throughout your body, helping you feel energized and supporting your immune system to fight off illness. For high school athletes, maintaining healthy iron levels is especially important for sustained energy during practice and games.
You can find iron in foods like red meat, chicken, and seafood. It's also present in plant-based options such as beans, lentils, spinach, eggs, nuts, and dried fruit.
Important note: Female athletes are often more susceptible to low iron levels. Ensuring adequate iron intake is crucial for maintaining energy and overall well-being.
Calcium: Building strong bones
Calcium is essential for building strong bones, which is especially important during your teenage years. The bone mass you build will support you for the rest of your life! Calcium also plays a vital role in supporting proper muscle function and nerve communication.
Excellent sources of calcium include milk, cheese, and yogurt.
Vitamin D: Calcium's best friend
Vitamin D can help your body absorb calcium, which, as you've learned, is vital for strong bones and muscles.
While sunlight is a great source, you can also get vitamin D from certain foods like eggs, fatty fish (such as salmon and mackerel), and products like milk and cereals. Many teenagers don't get enough vitamin D, so being mindful of your intake is important for overall bone health and athletic performance.
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