ABSTRACT
Macronutrients (fats, proteins, carbohydrates, and water) are ingested in large quantities in the diet, providing sources of energy required for cellular hydration, fueling, and synthesis of the functional structures used for physical work. Conversely,
9.1 Introduction to Micronutrients ..................................................................... 159 9.2 Vitamins ....................................................................................................... 160
9.2.1 Water-Soluble Vitamins .................................................................... 161 9.2.1.1 Vitamin C ........................................................................... 161 9.2.1.2 B-Complex Vitamins ......................................................... 163
9.2.2 Fat-Soluble Vitamins ........................................................................ 164 9.2.2.1 Vitamin D .......................................................................... 164 9.2.2.2 Vitamins A, E, and K ........................................................ 164
9.3 Minerals ........................................................................................................ 164 9.3.1 Macrominerals .................................................................................. 165
9.3.1.1 Magnesium ......................................................................... 165 9.3.1.2 Calcium .............................................................................. 166 9.3.1.3 Phosphorus and Potassium ................................................. 166 9.3.1.4 Sodium ............................................................................... 167
9.3.2 Microminerals .................................................................................. 168 9.3.2.1 Iron ..................................................................................... 168 9.3.2.2 Chromium and Zinc ........................................................... 169 9.3.2.3 Selenium and Copper ......................................................... 169
9.4 Antioxidants .................................................................................................. 170 9.4.1 Vitamins ........................................................................................... 171 9.4.2 Minerals ............................................................................................ 171 9.4.3 Phytonutrients ................................................................................... 171
9.4.3.1 Carotenoids ........................................................................ 172 9.4.3.2 Flavonoids .......................................................................... 172
9.5 Conclusion .................................................................................................... 172 9.5.1 Transitioning Text to the Training Table .......................................... 173
References .............................................................................................................. 173
micronutrients including vitamins and minerals are not direct providers of energy sources to the body and are consumed in relatively small quantities. Micronutrients act as catalysts in the myriad of biologic reactions that process the energy-producing macronutrients that are consumed in the daily diet. They play a vital role in facilitating most aspects of physiological and metabolic functions in the body and provide the foundation for the processes contributing to health and physical performance. Relative to sports performance, micronutrients play key roles in carbohydrate, fat, and protein synthesis and metabolism, oxygen transfer and transport, bone, tissue, and muscle repair and growth, as well as combating oxidative damage from the stress of training.
