#Comrades2019 – How important are amino acids to athletic performance? – South Coast Herald

Athletes, particularly long distance runners, need food to not only fuel their next workout, but also for the essential vitamins and minerals needed to help turn food into energy, keep bones strong, boost immunity, repair strained muscle tissue and for general health.

With the 2019 Comrades Marathon taking place soon, we look at what vitamins and minerals are needed, as well as the role that amino acids play in athletic performance.

While it is still best to obtain vitamins and minerals from food, there are many factors that influence the body’s ability to fully utilise nutrients.

These include reduced soil quality, food processing and food preparation as well as irregular meals and snacking.

Our busy on-the-go lifestyles often mean that meals are fast and convenient, and may at times be low in vitamins, minerals and fibre yet high in calories, fat, sweeteners and sodium.

When athletes are deficient in certain vitamins and minerals, this can negatively affect their fitness goals. Not getting enough vitamin D or calcium, for instance, may increase their risk of stress fractures.

If someone is low in B12, they might feel overly tired and be unable to perform at their best. Important vitamins and minerals, particularly for athletes, include calcium, vitamin D, B Vitamins, Iron, Zinc and Magnesium.

Fifty percent of our bodies are made up of protein, and protein is composed of amino acids, making these compounds an important consideration to include in ones diet.

Some foods that provide amino acids include animal products such as milk and eggs and plant foods such as legumes and beans. Once again, the quality of the protein consumed as well as the food combinations that provide what is referred to as an optimal amino acid profile, are not always present in our daily diet, which is why you may want to consider adding a multivitamin and mineral supplement to your daily diet.

Furthermore, food processing, such as adding sugar or salt to food, can make amino acids resistant to digestion, and heating of food can reduce its amino acid content.

Your body needs 20 different amino acids to grow and function properly, although nine of the 20 are deemed essential. Of particular importance to athletes are the amino acids L-arginine, L-glutamine, L-glycine, L-lysine, and  L-ornithine.

L-arginine has been found to possibly enhance muscle strength and immunity. L-glutamine may increase energy to enhance performance and L-glycine has been linked to improving muscle performance, strength and may even prevent muscle degeneration.

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L-lysine, one of the essential amino acids, has the potential to improve energy, performance and muscle strength and L-ornithine may improve athletic performance and support muscle growth.

Whether we are endurance athletes, or not, we all require optimal nutrition which sees a balance between the nutrients we take in and the nutrient we require, in order to promote growth and development, maintain general health, support daily living and help protect against disease and illness. Amino acids, which are often referred to as the building blocks of protein, are an important part of our nutritional needs.

Long distance runners need to make an extra effort to ensure they are getting all the nutrients, and amino acids, that their bodies need.

Article from The PR SPACE – LEIGH CALLIPOLITIS

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