(Zinc picolinate supplements are generally well-tolerated and very absorbable). You might be surprised how many active adults overlook the importance of nutrition basics and then run short on key nutrients. If youre working out hard, dont follow a low sodium diet. Known as the sunshine vitamin because its produced in your skin when you absorb sunlight, vitamin D regulates the absorption of calcium and phosphorus two minerals crucial for healthy bones. Heres why. 7. Best meal kit: Green Chef. Join Outside+ to get exclusive content, meal plans, training plans, and more. What should I eat before exercise? Regardless of the food and no matter what the athlete is ingesting, it needs to hold nutritional value. But it's essential to a healthy diet. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. Most meals should also include a slow-digesting, high-fiber carb such as brown rice, quinoa, oats or lentils. Enhance your understanding of nutrition and athletic performance with a masters in exercise science online. Adv Nutr. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. The FDAs limit of 2.3 2002;7(3):364-9. During a workout, carbohydrates fuel your brain and muscles. Admissions standards and decisions, faculty and course instruction, tuition and fee rates, financial assistance, credit transferability, academic criteria for licensure, and the curriculum are the responsibility of the Institution and are subject to change. This metaphor can help athletes juggle their busy schedules of practices, games, lifting, school and a social life. Supplementing with potassium while training does not increase performance. Pre-exercise nutrition and the response to endurance exercise: Current prospective and future directions. All rights reserved. Excess amounts from supplements can have toxic effects, so check with a health care provider before taking. Create a personalized feed and bookmark your favorites. But thereissome misunderstanding about howmuchof this nutrient they actually need. Accessed Jan. 13, 2021. nutrition an athlete needs in order to grow and perform well. Just like with the other B vitamins, B6 is a water-soluble vitamin, meaning its excreted through urine and not stored in the body. Editorial team. Nutrients. Food sources of vitamin B12: fish, meat, poultry, eggs, milk. Cai X, et al. Iron. According to a national report, a whopping 48% of folks do not get near the optimal level. Vitamin K supplementation in postmenopausal women with osteopenia (ECKO trial): a randomized controlled trial. And athletes can easily lose calcium through sweat, making it all the more important that they replenish via food or supplements. Without getting too complicated with macros, athletes should think about each meal and what it should contain. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. Of the three nutrients, we're least concerned about protein. Vitamin and Mineral Needs of Athletes. 24. But, if you started with the big ones and let the small ones fit around them, you could make it work. Webfat. This content does not have an Arabic version. For gaining muscle: Paleo diet. Five to 10 ounces (150 to 300 milliliters) of a sports drink every 15 to 20 minutes, One-half to two-thirds cup (40 to 55 grams) of low-fat granola, People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Water is an important nutrient for the athlete. 1 serving 25% fortified breakfast cereals 0.6 mcg or 25% of your daily value. With over 2,800 cancer clinical trials underway at Mayo Clinic, your generous gift could help us find answers and change lives for people with cancer. Generally this stuff is a cornucopia of processed and often poor quality food, leading to subpar choices. 5 Trendy Workouts Youve Probably Never Tried (but Should! 2. 16. (19) For athletes, its link to testosterone is naturally important, but it also seems to help with nutrient absorption, a job that can be particularly tough when youre slamming thousands of calories per day to help fuel athletic performance. Iron carries oxygen Foods that contain iron: red meat, lentils, beans, tofu, spinach, pumpkin seeds. Miller M, et al. Gundberg CM, et al. 20. If you are a Mayo Clinic patient, this could For a 150-pound person, that's 408 to 680 grams a day. An incredibly popular supplement for strength athletes, creatine is typically used for increasing power output and anaerobic capacity. The first thing athletes need to ask themselves is if theyre ready to commit to fine-tuning their nutrition plan. Effect of sodium bicarbonate on prolonged running performance: A randomized, double-blind, cross-over study. 2008 May-Jun;14(5-6):353-7. J Res Med Sci. The FDA recommends Cholesterol: Top foods to improve your numbers. the unsubscribe link in the e-mail. Get in touch: Firstly, athletes may be subject to large amounts of oxidative stress and even cellular damage during the course of strenuous exercise. This metaphor will also help nail down any sports nutrition plan. Again, its the same classic good-for-you foods youll get zinc from: legumes, nuts, eggs, whole grains, and meat if you eat it., If youre going with nuts and legumes, try to eat them with some Vitamin C, which helps the zinc to absorb. Mid-season may require more recovery and anti-inflammatory foods, while the offseason will call for higher protein intake due to a larger volume of strength training. Webthe most important macronutrients to consume after exertion on a worksheet. T To avoid dehydration, an athlete should drink 5 to 7 mL per kilogram of body mass approximately four hours before an event. Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression. Athletes push their bodies to the limits, and proper nutrition plays a crucial role in supporting their training, performance, and recovery. Carbohydrates are crucial for athletes because of the fact that they give the body energy. Your body can lose several liters of sweat in an hour of vigorous exercise. Calcium a must for protecting against stress fractures is found in dairy foods, such as low-fat milk, yogurt, and cheese. Its a good idea to work with your doc to address any deficiency., For athletes, theres also a pretty strong link between adequate Vitamin D and adequate testosterone which is pretty important for building muscle. Christensen R, et al. Sodium is an electrolyte, a name for minerals that help to maintain fluid balance in your cells. Arginine is an amino acid thats essential for wound healing, and has been shown to help speed up injuries by encouraging the body to deposit collagen in wounds ( 5 ). 17. Its the building block for muscles. Good sources of protein are poultry (25 grams in 3 ounces) and fish (20 grams in 3 ounces). You are more likely to be tired and perform poorly during sports when you do not get enough: The ideal diet for an athlete is not very different from the diet recommended for any healthy person. Clin Endocrinol (Oxf). BarBend is the Official Media Partner of USA Weightlifting. munity of female athletes. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Basic sports nutrition advice When it comes to sports nutrition, recommendations are highly individualized based on a number of factors, including your Vitamin B6 is responsible for protein and glucose metabolism, and the manufacture of hemoglobin in the body. Again, if youre hitting your calories and macronutrients with mostly whole foods, its pretty hard to miss out on the recommended intakes of most nutrients but as our understanding of nutrition advances were learning that athletes can fall short in some critical areas. 2010 Aug;73(2):243-8. Rehabilitation nutrition is used in International Classification of Functioning, Disability, and Health guidelines combining both rehabilitation and nutrition, in order to improve mental and physical function facilitating the daily activities [].During rehabilitation, the primary goal is to achieve the Foods that contain B vitamins must be consumed daily. But research over the past 50 years has shown that carbs help your body during long and high-intensity exercise. Note that were not going to spend much time on vitamins and minerals that most people are getting enough of: if youre eating a regular athletes diet that hits the right calories and macros, its unlikely youll be low in B-vitamins or Vitamin C. But unless youre diligently eating a broad spectrum of foods, and especially if youre exercising a lot, theres a chance youre falling short here. Some of the key vitamins include vitamin D, B vitamins, and vitamin C. Obtain these vitamins by consuming a diet full of nutrient dense, colorful foods, lean proteins, healthy fats, and Thomas DT, et al. true. At any point, they should be reaching for a drink high in electrolytes, sodium and fast-acting carbs to refuel their muscles and give them the endurance they need. Iron is lost through sweat, skin, urine, the GI tract, and menstruation. information is beneficial, we may combine your email and website usage information with The RDA for selenium is only 55 mcg for people 14 years and over, an amount easily gotten with a couple of Brazil nuts. On the first occasion, both the volleyball players and the control group showed a similar measure of zinc in their sweat and urine after the intense testing. https://www.eatright.org/fitness/exercise/exercise-nutrition/how-to-fuel-your-workout. Some ideas for keeping enough fluids in the body include: Offer children water often during sports activities. Del Coso J, et al. The effects of water on daily performance and short and long-term health are quite clear. Because you lose so much sodium, and because these quantities of the other electrolytes arent super hard to get from a well balanced diet, sodium should take a priority in your recovery and rehydration. In areas like the Northeast, nowadays your doctor may assume that youre deficient and recommend a supplement without testing, especially during winter. Potassium. In: Miller MD, Thompson SR. eds. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Potassium is one of those goldilocks nutrients for athletes you definitely dont Another way athletes can know theyre ready to carry out a healthy meal plan is by committing to a schedule that prioritizes meal prep. A healthy diet will give you that. Its also been found to significantly reduces some markers associated with inflammation, meaning it may be useful for recovery from workouts. Still not that interested? But in December, after the volleyball players had spent two months training and competing, there was a significant increase in the loss of zinc through sweat and urine from the players after the bicycle tests compared to that lost by the control group. When it comes to bulking, calories and macros are fundamental in the truest sense of the word, but there are a lot of other nutrients that also need to come into play. 3. 4 of 8. But it turns out that Vitamin K may play an important role in bone health: it may help proteins bind with calcium and make sure more calcium gets deposited in bones and less of it winds up in soft tissues. 19. Ironically, thats why most people are deficient. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. But many of us dont manage to achieve that ideal amount. No matter where you are, you can get food with nutritional value. 4. Pre-game nutrition directly affects your performance on the field. Can whole-grain foods lower blood pressure? The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. In general, you need to replace the Hydration is one of the most important nutritional concerns for an athlete. A.D.A.M. According to my friend and naturopathic physician, Alan Christianson, NMD, author ofThe Thyroid Reset Diet, athletes should supplement with just that amount post-workout (i.e. For additional information visit Linking to and Using Content from MedlinePlus. Aim for .8 grams per kilogram of body weight each day. For women: DASH diet. Make sure you drink plenty of fluids with every meal, whether or not you will be exercising. Obes Rev. Supplements can be useful but whenever possible, try to eat whole foods. Godek SF, et al. Subbotina Anna. 6. Switching to an energy drink after the first hour will help you get enough. 3. [1] Balancing energy intake with energy expenditure is crucial to prevent an energy deficit or excess. six / 6. on average, one should try to get 100% of the DRI for every nutrient to ensure an adequate intake over time. Iron carries oxygen to muscles. Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising. Association of vitamin D status with serum androgen levels in men. Clear urine is a good sign that you have fully rehydrated. (23) For athletes, the main benefits are the potential impact on recovery by way of lower cell damage and the possibility that selenium, especially when paired with adequate zinc intake, may help to maintain healthy testosterone levels.(24). This may also increase the energy your body puts into storage to draw from in the future. Here are nine supplements that can be helpful for athletes: Next: 1. Your blood thickens when its dehydrated, so not only does your blood carry less oxygen, you have a harder time filtering blood through your kidneys, Stan Efferding, the nutrition coach for Worlds Strongest Man winners Brian Shaw and Hafthor Bjornsson, told us in our very good article on the benefits of sodium. For example, soccer players playing a 90-minute match burn tons of calories and deplete a high percentage of their muscle glucose throughout a game. WebAbstract Nutrition is an important part of sport performance for young athletes, in addition to allowing for optimal growth and development. 13. health information, we will treat all of that information as protected health If an athlete can nail down these big rocks of nutrition, only then can they move on to a more complex, individualized plan. For you to gain and maintain strength and size, protein in the most important macronutrient. For gaining muscle: Paleo diet. Hirano J, et al. Scand J Med Sci Sports. ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES. 1) Sodium In order to cause muscle contraction, maintain fluid balance and blood volume, an ample amount of sodium must be consumed daily. Nutrition rules that will fuel your workout. And when? A lesson in elementary school that really resonated with me was when we were given a large jar and 10 or so rocks of various sizes to fit inside it. Check out our guide to the best meal replacements!]. Increase in selenium requirements with physical activity loads in well-trained athletes is not linear. Magnesium. Changing your body weight to improve performance must be done safely, or it may do more harm than good. Theres also evidence that calcium, Vitamin K, and Vitamin D all enhance one anothers bone strengthening effects, which is why a lot of experts recommend monitoring your intake of all three. 1. Theres no real data showing that athletes needmorecalcium than the recommended daily allowance (about 1000mg). ], Selenium, along with Vitamin E, can help to prevent cell damage, says Shamayeva. Education does not guarantee outcomes including but not limited to employment or future earnings potential. Heading out the door? What's the difference between juicing and blending? The nutrients fall into _____ classes. Pilz S, et al. 8. Protein is important for muscle growth and to repair body tissues. Here are seven nutrients for athletes to be especially aware of. Mol Med. Unless you drink a lot of milk or eat a lot of cruciferous vegetables, its surprisingly easy to run low on calcium. The latest information on nutrition, dietary concerns, supplements, herbs, aromatherapy, and more. Options include milk, water, 100 percent fruit juice and sport drinks. The last thing a competing or recreational athlete needs is porous, weak bones. Post-game nutrition could be the most important in terms of recovery and long-term success. Don't ignore fats. In any event, speak with your physician or nutritionist before making drastic changes to your diet. The slow-digesting carb should be eaten either in the morning or around gameto ensures that the carbs will replace any lost muscle glycogen. Compared to sedentary folks, athletes can have lower blood levels of this key nutrient. A lot of people dont even know this vitamin exists it was only discovered in the 1920s and research on it has been relatively scarce until recently. WebBest Food Sources of Gelatin: Grass-fed beef bone broth. It repairs and strengthens muscle tissue lost during the rigorous Sports nutrition. ), Put the Fun Back Into Fitness with These 5 Old-School Exercises. Calcium and vitamin D. Calcium and vitamin D help the body build and maintain healthy bones, teeth, and muscles. Magnesium is a component of more than 300 enzymes involved in energy metabolism, plus it plays a role in bone formation, says Pritchett. Advertising revenue supports our not-for-profit mission. Call 911 for all medical emergencies. What matters most is the total amount of carbohydrates you eat each day. Relationship between serum levels of testosterone, zinc and selenium in infertile males attending fertility clinic in Nnewi, south east Nigeria. For women: DASH diet. Rehabilitation Nutrition for Injury Recovery of Athletes. Beetroot juice. Accessed Jan. 13, 2021. Sci Rep. 2016 Jan 20;6:19213. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Break out rooms Brainstorm for 2 minutes 1. Athletes should consume 2 cups of fluid for every pound that is lost during exercise. 2011 Apr;140(1):18-23. Well-rounded programs also include Sports Psychology training. Nutrition can help enhance athletic performance. (4)(5)(6), Youll often hear it called something like the relaxation nutrient or the chill out nutrient and the name is well earned, but dont forget that better recovery translates to better workouts. Learn best practices from athletes who have achieved success and the experts who have helped them. (10)(11) In this way it strengthens bones but it also reduces arterial stiffness, so it could improve heart health, too. Fat provides energy and helps your body absorb vitamins. In: Madden CC, Putukian M, McCarty EC, Young CC, eds. 7 Reasons Why Youre Feeling Tired During the Day. One strategy is to drink a post-workout smoothie. After checking out the baseball workouts on STACK.com, browse through the articles and videos below for drills, advice, and motivation from some of the nations top coaches, college baseball programs, and elite athletes. 100% grass-fed gelatin powder. This means that selenium is important to help mitigate the cellular and oxidative damage of exercise. This means if you weigh 150 pounds, you should aim for between 83 and 113 grams of protein daily. Magnesium is found throughout the plant kingdom in fruits, vegetables and nuts. Successful Online Learning Strategies: The Importance of Time Management for Students, How to Be Successful as an Online Student, The Obesity Solution: How Exercise Science Approaches Wellness, The Science of Exercise: Benefits of Physical Activity, 5 Tips to Get Exercise Science Jobs After Graduation. Association Football, more commonly known as football or soccer, is the worlds most popular sport [].The physical demands of elite match-play have been increasing within the past few decades [2,3].The modern match also includes more passes, runs with the ball, dribbles and crosses, which collectively suggest a significant Web1 large egg 0.6 mcg or 25% of your daily value. 2. are encouraged to follow a consistent diet of relatively high carbohydrate intake (6070% of total kcals). For weight loss: Noom. Drink adequate fluids throughout the day, and consume approximately 2 cups. Carbohydrates get a bad rap with some people. Those who prefer to avoid meat can try soybeans (20 grams per cup) and legumes like beans, peanuts and chickpeas (about 15 grams per cup). Foodsare a great source of calcium, particularly dairy, but supplements are also fine. Even gas stations carry health bars that are high in smart carbs and proteingreat options for the athlete on the go. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. If you train less than four hours a week, you likely have no more risk for iron deficiency than someone who doesnt train at all. The most important nutrients for endurance athletes. But what foods should you eat to benefit your workout? Good sources are avocado, olive and canola oils, flaxseed and nuts. But its often woefully lacking in our diet. I would recommend that athletes consider taking 30 to 60 mgof zinc a day. Theres some evidence that physical activity increases your selenium requirements, but in any case, active individuals may want to be particularly mindful of their intake, especially because theres research that suggests it helps repair cells.(22), This essential mineral helps to reduce cell damage because its an especially powerful antioxidant, so it helps to mitigate oxidative stress. J Acad Nutr Diet. (17) One randomized controlled trial published in Hormone and Metabolic Research found that a year of supplementing with about 3,333 IU (about three times the recommended intake) saw an average increase of 20 percent in testosterone levels.(18). Water is the most important, yet overlooked, nutrient for athletes. Every meal should have 1-2 serving of lean protein, 1 serving of colorful vegetables or fruit, and 1-2 servings of a healthy fat. Iron carries oxygen through your body to your muscles to keep your energy levels in check. Heres a rundown of important nutrients that men need and the foods that provide them. Today were discussing. (Best food source:Brazil nuts!) Youll find the basketball workouts and drills youre looking for to take your game to the next level. Athletes need to understand that the big rocks need to go in the jar first, and let the pebbles settle around them. Protein. Skimping on nutrition can reduce muscle mass, lower bone density and cause fatigue. By avoiding deficiencies and fueling the body, an appropriate diet can provide the necessary minerals and vitamins for athletic performance. Carbs for longer workouts If you exercise more than an hour a day, you may need 6 to 10 grams of carbs per kilogram of body weight. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. You'll want to replenish your carbs and fluids after your workout, too. 1. 2009 Jul;10(4):475-86. (T) 266 (90.2) 29 (9.8) An athlete should drink 207 295 ml of water or a sports drink 10-20 min before competition. Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. If youre supplementing, shoot for magnesium citrate or glycinate instead of oxide, which doesnt appear to absorb super well. The literature is also filled with examples of studies where magnesium was effective with daily supplemental doses ranging from 125mg a day to 2500 mg a day for specific conditions. 2012 Dec;17(12):1161-9. If youre convinced by the science, K2 makes the most sense for supplementing. Such a system allows the athlete to plan ahead, stay accountable with meal prep rituals and achieve success long term. hours. Your body uses its stored energy sources during a workout. A new sports beverage contains 18 grams of Arginine. Only strength training and exercise will change muscle. Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial. 1 For an athlete, determining how much energy to consume is the first step in designing his Athletes shouldnt have to do this alone either. It is important to set realistic body weight goals. Athlete or non-athlete, many people do not get enoughmagnesium. DeLee, Drez, & Miller's Orthopaedic Sports Medicine. Currently, there is disconnect between sports nutrition guidelines and the progressive multicomponent exercise training regimen (PRISE) that many athletes follow. 3) Creatine. Share what your favorite meal is to eat on the day of your sport/event. [Looking for a micronutrient-packed shake? A.D.A.M., Inc. is accredited by URAC, for Health Content Provider (www.urac.org). Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. 18. 2018 Apr 1;76(4):243-59. This combination of nutrients provides the necessary components for energy production, muscle contraction/recovery, and bone strength. Heres why selenium is especially important to athletes. (1)(2) In addition to helping with fluid balance it helps muscle contraction as well, and since sweaty workouts can result in up to 7 grams of lost sodium an hour, its wise to balance your workout with extra sodium when it makes sense. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. An athlete should drink 503 591 ml of water or a sports drink a couple of hours before competition. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). In some situations, athletes gain an edge with prescribed use of safe supplements. Be sure to incorporate good sources of protein, beef, chicken, fish, eggs and dairy. A deficiency can result in weakness, fatigue, and even numbness in the extremities. Adv Nutr. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Mayo Clinic on Incontinence - Mayo Clinic Press, Mayo Clinic on Hearing and Balance - Mayo Clinic Press, FREE Mayo Clinic Diet Assessment - Mayo Clinic Press, Mayo Clinic Health Letter - FREE book - Mayo Clinic Press, Available Health Products from Mayo Clinic Store, Book: Mayo Clinic Family Health Book, 5th Edition, Newsletter: Mayo Clinic Health Letter Digital Edition, Artificial sweeteners and other sugar substitutes, Autism spectrum disorder and digestive symptoms, Bad food habits at work? Latest sports news, for all pro sports, college sports, high school sports, and more. However, those with higher volume training needs can increase this to 50%. PROTEIN. Too much protein in the diet: Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise. information submitted for this request. Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. (3), That means sleeping well and taking appropriate breaks from training, but a crucial nutrient for recovery is magnesium. In fact, the more active you are, the more carbs you need. Every cell in the body depends on vitamin B12, as it plays a part in the synthesis of fatty acids and energy production, making it a crucial vitamin for athletic performance. Dr. Christianson suggests thatimmune systemcompromise due to zinc depletion may be one of the reasons endurance athletes (like marathoners) often get sick shortly after completing their event. Avocados, nuts, legumes, and especially leafy greens like spinach are great sources. is among the first to achieve this important distinction for online health information and services. Most Americans are deficient, but research has shown that a healthy intake has strong links with lower amounts of stress and anxiety, better blood pressure, and increased sleep quality. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. During practices, games or an offseason workout, an athlete can burn anywhere from 800 to 1,500 calories, and if they are not replaced, the athletes body will suffer. Unless youre trying to make weight or need to drop pounds for a sport-specific reason, failing to refuel your body properly will eventually lead to a decrease in athletic performance. The Recommended Daily Allowance is a paltry 310 to 420 mg for adults over 18 years, depending on age and gender. Don't get tricked by these 3 heart-health myths. Timing your pre- and post-workout nutrition. This nutrient is so essential that weve evolved to make it on our own from the sun itself, the thing that shines on most of the planet every day. 1990 Jan;78(1):63-6. A liter of sweat has about 900 milligrams of sodium, 200 milligrams of potassium, 15 milligrams of calcium and 13 milligrams of magnesium. 3. The recommendation for protein intake is 10 to 35 percent of your diet per day. Adequate nutrition is critically important for the achievement of the adolescent athlete's optimal performance. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Prasad AS, et al. 9. Additionally, low energy and/or low carbohydrate intake will increase amino acid oxidation and total protein requirements. WebBased on the available literature, sports nutritionists estimate protein requirements for an endurance athlete to be 1.5 to 1.7 g/kg (6). Copyright 1997-2023, A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited without authorization. 5. If you decide to supplement, D3 appears to be the best form of the stuff. This may seem like an impossible task for busy athletes always on the go. This significantly increases the risk of bone stress fractures (not to mention osteoporosis later on).

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