Page 38 - Retail Pharmacy Assistants - October 2020

36 SPORTS NUTRITION FROM PAGE 35 The role of vitamin and mineral supplements As with protein powder and other supplements, the message around vitamin and mineral supplements is that if you’re in general good health and have a well-balanced diet, it’s likely that you’ll be meeting your nutrient needs and may not need a supplement. But, as Ms Johnson points out, there are instances where supplements may be helpful. “For some people who have struggled with low iron in the past or who have medical conditions that influence nutrient deficiencies, \\\[or if you’re\\\] a master athlete, eat a plant-based diet, or \\\[if you\\\] do a lot of endurance activity, then supplements, such as iron, may be helpful.” Ms Johnson adds that research is still inconclusive about magnesium’s role in supporting sports performance, for example in preventing cramps. “Focusing on fuelling and hydrating enough, plus training for an event, usually helps prevent cramps for most people,” she said. Ms Johnson points out that one way to assess whether you may need a supplement, such as an iron supplement, is to consider how you’re feeling and then to see a healthcare professional to assess your need. “If you’re upping your activity and exercise quite a bit and are starting to feel tired and lethargic continually, feel the cold more than normal, can’t concentrate or don’t eat a lot of meats, black beans, kidney beans, eggs, nuts and seeds, then you should get a routine blood test to assess iron levels,” she said. “When levels are low and indicate iron deficiency or iron deficiency anaemia, then it’s helpful to take an iron supplement to try and increase levels or support low levels – plus, of course, eat plenty of iron-rich foods, like the options mentioned.” Exercise and inflammation While plenty of information is available in terms of advice on how to reduce chronic inflammation, Ms Johnson says that “to make adaptations in sport (like building lean muscle and improving energy capacity), you actually want a little bit of inflammation after exercise ... so you don’t need to take supplements in recovery to reduce it”. She adds that eating “plenty of fruit, veggies and healthy fats (like nuts, seeds and oily fish)” will mean you’re eating “enough nutrients to lower inflammation across the day”. “Anti-inflammatory supplements can be helpful if you have ongoing, chronic inflammation though, like illness or disease,” she said. “Fish oil supplements are a good option because they provide two of the three omega-3 fatty acids needed, which you can only get from food. And they can help lower the risk of disease and support brain function.” Stay hydrated Staying well hydrated has many functions and has a positive effect on exercise performance, according to Ms Johnson. She says adequate hydration helps to regulate sweating and body temperature during activity and exercise, supports blood flow to muscles and aids concentration. “If you drink water regularly throughout the day and around your activity (before, during and afterwards) and eat hydrating foods like salad veggies, berries, watermelon, milk and yoghurt, then you most likely are staying well hydrated,” she said. “If you struggle to drink water throughout the day or sweat a lot during exercise ... then electrolytes can be helpful. These are particularly helpful when adjusting to increased sweating as the temperature warms up. “Sipping on electrolytes during exercise over 60 to 90 minutes and having some after exercise in your recovery, can help. Just be mindful if \\\[the electrolyte drinks\\\] contain carbohydrates, as that will add to your energy intake for the day.” “If you’re upping your activity and exercise quite a bit and are starting to feel tired and lethargic continually, feel the cold more than normal, can’t concentrate or don’t eat a lot of meats, black beans, kidney beans, eggs, nuts and seeds, then you should get a routine blood test to assess iron levels.” RETAIL PHARMACY ASSISTANTS • OCT 2020