athlete, vitamin, deficiency

ZincAs athletes lose zinc through the process of sweating, it’s very important that they get enough in their diet. Doing so allows for faster recovery (it's important for muscle repair) and higher performance during sports and workouts, says Hulslander. Zinc is also important for overall immune function. “Deficiency of zinc is one of the reasons endurance athletes are thought to have periods of reduced immunity to diseases,” says Hurt.Signs that you are deficient: Poor recovery post-workout, tiredness, weaknessRecommended daily allowance:40mg per dayHow to get more in your diet:Eat a variety of whole grains, dairy, meat, oysters, poultry, beans, and nuts. Unless you are severely deficient, a zinc supplement is often unnecessary.MagnesiumMagnesium is a mineral that is also lost via sweat. But, it is an important mineral for numerous biochemical reactions in the body involved with energy production. “High-performance athletes have a faster turnover of energy, use their muscles more, put greater stress on their bones and sweat more,” says O’Shaughnessy. “So they definitely require more magnesium. It also can help with recovery from strenuous exercise.”Signs that you are deficient: Muscle cramps and spasms, weakness, heart palpitations and irregularitiesRecommended daily allowance:400mg per dayHow to get more in your diet:Eat dark green leafy vegetables (spinach, chard), yogurt, nuts, beans, and avocados. You can also try a supplement. Epson salt baths or a magnesium sprays often work, as the mineral is easily absorbed through your skin.Source: Recommended daily levels of nutrients via the <a href=http://www.consumerlab.com/RDAs/>Institute of Medicine of the National Academy of Sciences</a> <style>
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Athletes’ deficits

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