Daily needs of minerals for endurance athletes

by 905 · February 17, 2013 8:47 PM

I've been trying to find a table or single numbers for the amount of minerals endurance athletes (I'm particularly interested in runners) should have on a daily basis. I'm thinking of iodine, sodium, potassium, calcium, iron and magnesium.

Does anybody have a good reference which focuses on endurance athletes and not just the standard recommendations?

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3 Replies

26354 · February 17, 2013 8:47 PM

Noakes wrote this when he was on the carbohydrate bandwagon. He has since moved to a largely low carb high fat diet. But I think this is still the best documnet on electrolytes and minerals for endurance athletes:


334 · November 04, 2012 8:29 PM

Although I have no reference(s) to back my assumptions, I would believe that the iodine, calcium and iron requirements are not too different between athletes and more sedentary individuals; I guess the difference for those is rather an intra-individual thing rather than sport vs no sport (i.e. some individuals have a genetically determined high iron load and don't need much at all, and even benefit from frequent blood donations). With regards to sodium, magnesium and potassium, I think that athletes need to monitor those intakes more carefully. I train every day as a triathlete and run every single day. I take oral magnesium (high quality amino acid chelated Mg) as well as topical magnesium after hard workouts. I supplements with potassium as well. Depending on whether you're on the low or high carb paleo side, it would be very important to take enough sodium on board (i.e. if you're rather low carb).

1579 · November 04, 2012 5:25 PM

Really tough to figure out your micro needs. Possible to use a sweat rate chart & customize your needs off of that.

+1 for other posters to chime in.

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