Metabolic Tuning: Ausgewählte Mikronährstoffe im Leistungssport

Zusammenfassung

Die Einnahme von Nahrungsergänzungsmitteln ist bei Leistungs-, aber auch Breitensportlern weit verbreitet. Eine Optimierung der sportlichen und mentalen Leistungsfähigkeit ist jedoch nur bei zuvor bestehender Unterversorgung zu erwarten. Lücken in der Mikronährstoffzufuhr sollten sinnvollerweise über eine Optimierung der Ernährung geschlossen werden.

Ein Mangel wichtiger Mikronährstoffe wie Vitamin D, Magnesium, Eisen, Omega-3-Fettsäuren sowie Proteinen kann zu Leistungseinbußen, schneller Ermüdbarkeit, einer langsameren Regenerationszeit oder auch Infektanfälligkeit führen. Der Beitrag fasst die Bedeutung ausgewählter für Sportler relevanter Mikronährstoffe zusammen und gibt Empfehlungen für die Supplementierung.

Abstract

Taking food supplements is very popular among competitive athletes as well as amateurs. However, an optimization of the athletic and mental performance can only be expected, if an undersupply is already present. Gaps in micronutrient supply should be closed via an optimization of the diet.

A lack of important micronutrients like vitamin D, magnesium, iron, omega-3 fatty acids as well as protein can lead to a loss of performance, faster exhaustion, slower regeneration or perhaps susceptibility to infections. The article summarizes the importance of selected micronutrients which are relevant for athletes and makes recommendations for supplementation.

Schlüsselwörter

Sport - Leistungsfähigkeit - Mikronährstoff - Eisen - Magnesium - Elektrolyte - Vitamin D - Proteine

Key words

Sport - performance - micronutrient - iron - magnesium - electrolytes - vitamin D - proteins

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