Population
Athletes
People training regularly, with elevated energy, protein, iron, and electrolyte needs tied to training load.
Priority nutrients
-
Iron
Mineral required for oxygen transport in the blood; a common shortfall in menstruating people, athletes, and the elderly.
RDA: 18mg/day (menstruating adults), 8mg/day (adult men and postmenopausal women)
-
Omega-3 fatty acids
Polyunsaturated fats (ALA, EPA, DHA) with anti-inflammatory effects relevant to heart, brain, and recovery.
RDA: 1.1-1.6g/day ALA (adults); no formal RDA for EPA/DHA
Recipes built for this
Overview
Training load drives up calorie and macronutrient needs, but the two nutrients most often overlooked are iron (lost through sweat and, in endurance athletes, through foot-strike red blood cell breakdown) and anti-inflammatory fats that support recovery.
Priority nutrients
- Iron — endurance athletes, and especially menstruating female athletes, run a meaningfully higher risk of iron deficiency than sedentary people.
- Omega-3 fatty acids — supports recovery from training-induced inflammation.
- Adequate Vitamin D and Calcium matter for bone stress injury prevention in high-impact sports.
Watch for
- Iron-deficiency anemia can present as unexplained fatigue or declining performance before it shows up as a diagnosed condition.
Citations
[1] International Society of Sports Nutrition — position stand on nutrient timing and micronutrients.