Micronutrients: Hidden Keys to Performance
Understanding the vital role of vitamins and minerals For endurance athletes and long-term health Year 12 Health and Physical Education
Starter: Why Am I So Tired?
A dedicated rower trains consistently Eats enough carbohydrates and protein Yet feels constantly fatigued Struggles to maintain race pace What could be the hidden cause?
What Are Micronutrients?
Vitamins and minerals needed in small amounts Do not provide energy like macronutrients Essential for normal body function and recovery Support long-term health and performance Often called 'hidden' nutrients
Why Athletes Need More
High training loads increase nutrient demands Increased sweat loss depletes minerals Greater red blood cell turnover Bone stress from repetitive training Higher metabolic rate
Focus Micronutrient: Iron
"Iron deficiency is the most common nutritional deficiency in female athletes, affecting up to 25% of endurance athletes."
Iron: The Oxygen Carrier
Essential component of haemoglobin Haemoglobin carries oxygen in red blood cells Oxygen required for aerobic energy production Rowing is 70-80% aerobic energy system Low iron = less oxygen = earlier fatigue
Iron Deficiency: Risk Factors vs Signs
{"left":"Female athletes (menstrual losses)\nAdolescents (growth demands)\nVegetarians and vegans\nEndurance athletes\nChronic fatigue during training","right":"Pale skin and nail beds\nShortness of breath\nReduced training capacity\nPoor recovery between sessions"}
Focus Micronutrient: Calcium
"Strong bones are an athlete's foundation - without them, even the best training programme can't prevent injury."
Calcium: Beyond Strong Bones
Bone strength and density Muscle contraction (every stroke!) Nerve signalling to muscles Blood clotting for injury recovery Critical during adolescent growth
Micronutrient Risk Analysis
Analyze YOUR rower's micronutrient risks Consider their age, gender, and diet Identify iron deficiency risk factors Assess calcium intake adequacy Choose one additional micronutrient concern Explain performance impact
Key Takeaways
Micronutrients don't provide energy but enable performance Iron deficiency reduces oxygen transport and endurance Calcium supports bones, muscles, and nerve function Athletes have higher micronutrient needs Deficiencies are often 'hidden' but impact performance Long-term health requires attention to all nutrients
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