FSHP Academy
Sports Nutrition — all lessons

Module 1: Foundations of Sports Nutrition

Energy systems and metabolism for nutritionMacronutrients and athletic performanceMicronutrients and hydration essentials

Module 2: Nutrition for Training & Competition

Pre-, intra- and post-workout nutrition strategiesFuelling for endurance vs strength/power sportsCompetition-day meal planning

Module 3: Body Composition & Weight Management

Balancing muscle gain and fat lossSafe weight-cutting practices for athletesNutrition for injury prevention and recoveryEnergy availability and RED-S

Module 4: Supplements & Ergogenic Aids

Evidence-based supplements (creatine, caffeine and others)Avoiding banned substances and doping risks

Module 5: Practical Applications

Creating individualised nutrition plansSports nutrition case studies

Micronutrients and hydration essentials

Key vitamins and minerals for athletes — iron, calcium, vitamin D, B12 — and evidence-based hydration strategies before, during and after exercise.

Intermediate Evidence: Established consensus 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Identify micronutrients at risk in athletes and why
  • Recognise when testing and supplementation are appropriate
  • Plan hydration before, during and after exercise
  • Estimate sweat rate and replacement needs

Before this lesson

Why this matters

Micronutrient deficiencies and dehydration quietly reduce performance and health. Most problems are preventable with good eating patterns and simple monitoring.

Micronutrients at risk

NutrientWhy it mattersRisk groupsSources
IronHaemoglobin, oxygen transportMenstruating women, vegetarians, endurance runnersMeat, pulses, leafy greens + vitamin C
Vitamin DBone, muscle, immunityIndoor athletes, darker skin, limited sunSunlight, fortified foods, fish
CalciumBone healthLow dairy intake, low energy availabilityDairy, fortified foods, ragi, sesame
Vitamin B12Red blood cells, nervesVegans/vegetariansAnimal foods, fortified foods

Athletes who meet energy needs with a varied diet generally meet micronutrient needs; supplementation is recommended for diagnosed deficiencies [thomas2016]. National references (e.g., ICMR-NIN for India) give recommended dietary allowances [icmr2020].

Hydration

ACSM recommends [sawka2007]:

  • Before: ~5–7 mL/kg about 4 h before exercise; more if urine remains dark.
  • During: drink to limit body-mass loss to about 2%; avoid gaining weight (overdrinking).
  • After: ~1.25–1.5 L per kg lost, with sodium from food or drinks.
Sweat rate (L/h) = (pre-mass − post-mass + fluid drunk − urine) ÷ hoursWeigh before and after in minimal clothing; 1 kg ≈ 1 L.

Common mistakes and misconceptions

Case study

A cricketer playing in Chennai loses 2.4 kg in a 3-hour session. His plan: 500 mL with electrolytes before play, regular drinks breaks targeting ~600–700 mL/h, and recovery fluids with salty food afterwards. Post-session mass loss falls to 1.2 kg.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Practical demo needs verification — opens a YouTube search

Sweat testing for athletes

sports dietitians (search)

You will understand: measuring sweat rate

Why: Practical method.
Technical needs verification — opens a YouTube search

Iron and the female athlete

sports medicine educators (search)

You will understand: iron deficiency risks and testing

Why: Clinical perspective.

Knowledge check

Knowledge check · 0/5

1. ACSM’s position on fluid replacement suggests preventing excessive dehydration, defined as body-mass loss greater than about…

Answer B. Losses above ~2% can impair aerobic performance and cognition.

2. Which athletes are at higher risk of iron deficiency?

Answer B. Losses and low intake increase risk.

3. Sweat rate can be estimated from…

Answer B. 1 kg mass loss ≈ 1 L sweat.

4. After exercise with 1.5 kg mass loss, a reasonable fluid target is…

Answer B. 1.25–1.5 L per kg lost.

5. Drinking far beyond sweat losses in long events risks…

Answer B. Overdrinking dilutes blood sodium.

Short-answer & application questions

  1. Run a sweat-rate test and interpret it for a training session in hot weather.
  2. List food sources of iron and vitamin D suitable for a vegetarian athlete in India.
  3. Why should iron supplements only be used after testing?

Key takeaways

  • A varied diet meeting energy needs usually supplies enough micronutrients; risk groups need attention.
  • Iron, vitamin D, calcium and B12 are commonly at risk, depending on sex, diet and climate.
  • Aim to limit body-mass loss from sweating to about 2% during exercise.
  • Replace ~1.25–1.5 L of fluid per kg lost after exercise, with sodium.

Connected topics

physiology

Blood components and oxygen transport

sports nutrition

Competition-day meal planning

lifestyle nutrition

Macronutrients and their roles in health

anatomy

Bone structure, remodelling and adaptation to loading

This is the canonical lesson for: Lifestyle Nutrition → Nutrition Fundamentals

References

  1. Thomas DT, Erdman KA, Burke LM (2016). American College of Sports Medicine joint position statement: nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3):543–568. doi:10.1249/MSS.0000000000000852 Position stand check pending
  2. Sawka MN, Burke LM, Eichner ER, et al.; American College of Sports Medicine (2007). Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2):377–390. doi:10.1249/mss.0b013e31802ca597 Position stand check pending
  3. ICMR–National Institute of Nutrition (2020). Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. ICMR-NIN, Hyderabad. Guideline check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.