When it comes to fuelling performance, most people focus on protein, carbs, and fat.
But it’s the smaller nutrients - like vitamins, minerals, and omega-3s - that often separate thriving athletes from tired ones.
WHY MICRONUTRIENTS MATTER
IRON
Carries oxygen in the blood; low levels lead to fatigue and poor stamina
VITAMIN D
Supports bone strength, immunity, and recovery
MAGNESIUM
Helps with muscle contraction, sleep quality, and stress regulation
OMEGA-3
Reduces inflammation, aids joint health, and improves recovery
THE INSIGHT
Stuart Broad, the England legend and 4CAST founder, used nutrition as a way to stay sharp, especially later in his career.
"I found that by making small changes, and upping things like vitamin D and focusing on recovery foods, I could keep my energy levels consistent even towards the end of long tours," he said.
Sports nutritionist Anita Bean agrees.
"Micronutrient deficiencies are incredibly common among athletes, especially vitamin D and iron," she said.
"Regular blood checks and food-first approaches are crucial."
Meanwhile, Dr Brendon Stubbs makes the link between nutrients and mental health.
"Magnesium and omega-3 intake are linked not just to recovery, but also mental wellbeing," he said.
"The crossover between physical and mental health is huge."
THE BOTTOM LINE
Macros may steal the headlines, but micros build the foundation. Cover your bases with food variety, smart supplementation when needed, and regular checks. The smallest nutrients can make the biggest difference.
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