TOP TEN NUTRIENTS ACTIVE BODIES NEED: 1. Calcium Why it’s essential: Calcium—99 percent of which is stored in your bones and teeth—strengthens your frame and protects against fractures and osteoporosis. The mineral is also is vital to nerve transmission, healthy blood vessels, and muscle contraction—all key functions for optimal fitness. Daily needs: 1,000 mg Foods that hit the sweet spot*: 8 ounces of low-fat yogurt, 1 cup of calcium-fortified whole grain cereal, or 1.5 ounces of low-fat mozzarella *Each of the foods listed individually meets the daily requirement. 2. Fiber Why it’s essential: Fiber—most commonly found in fruits, vegetables, and grains—is your ticket to blood sugar control. When you exercise hard, fiber will energize your workout, says Virgin. Low blood sugar can cause you to crash and burn. Consume it steadily throughout the day to prevent diarrhea, gas, and bloating. Daily needs: 21-25 g Hit the sweet spot: ½ cup of black beans, 1 cup of spinach, ½ cup of raspberries, or 1 cup of whole grain cereal 3. Magnesium Why it’s essential: Magnesium is the fourth most abundant mineral in the body, and about half of it is found in the bones. The rest is stored in tissues and organs, which the body draws from to maintain muscle function and keep the heart’s rhythm steady—optimizing both cardio and strength-training workouts. “It also eases muscle soreness and promotes calmness,” says Virgin. Daily needs: Women ages 19 to 30 should shoot for 310 mg; those older than 30 should get 320. Hit the sweet spot: ¼ cup of wheat bran, 1 ounce of dry roasted almonds, 1 cup of cooked spinach 4. Vitamin E Why it’s essential: This vitamin is a key source of antioxidants—molecules that protect your cells against damage from free radicals, which can alter the structure of your DNA and increase your risk for serious disease. “When you exercise, you breathe heavier, so you take in more oxygen and create more free radicals, and your body needs more antioxidants to combat them,” says Virgin. Daily needs: 15 mg Hit the sweet spot: 1 ounce of dry roasted almonds, 1 cup of spinach, 1 cup of vitamin D-fortified cereal 5. Vitamin C Why it’s essential: Like its cousin, vitamin E, vitamin C is also a substantial source of cell-protecting antioxidants. “It also aids collagen production, which supports the joints,” says Virgin. “When you exercise, you tear down tissue and the body repairs it to get stronger, and part of that building block is collagen.” Daily needs: 75 mg Hit the sweet spot: ½ cup of sweet, raw red pepper, 1 large orange, or 1 cup of broccoli 6. Vitamin A Why it’s essential: This antioxidant vitamin aids in cell growth and promotes healthy tissue and skin. It also bolsters vision so you can keep your eye on the ball in a tennis match or on the finish line in your next 5K. Daily needs: 700 ICU, although Virgin suggests as much as 3,000 for athletes Hit the sweet spot: 1 medium baked sweet potato will give you more than four times the recommended daily amount. 7. Potassium Why it’s essential: There’s a reason so many sports drinks are loaded with this mineral: It helps the body build muscle, break down and use activity-fueling carbohydrates, and control the electrical activity of the heart. Daily needs: 4.7 g Hit the sweet spot: It may be difficult to hit the mark with diet alone. A large baked potato with skin contains 1.6 g, a banana has 0.8, and Swiss chard has 1.3. You may want to consider supplementing with a multivitamin, suggests Virgin. 8. Protein Why it’s essential: Protein is the body’s primo source of amino acids, which are essential to building and repairing muscles after any type of exercise. Research shows that an adequate intake of protein is beneficial in both endurance and strength-training regimens. Daily needs: 46 g Hit the sweet spot: 3 ounces of lean meat, 1 cup of beans, or 8 ounces of yogurt 9. Iron Why it’s essential: Iron is necessary for adequate oxygen transport throughout the body, and a deficiency can result in fatigue, poor physical performance, and even decreased immunity—sidelining you from your regular workout routine. “It carries oxygen to the blood, so if you can’t do that, you have no oxygen to exercise with,” says Virgin. Daily needs: 18 g Hit the sweet spot: 1 packet of oatmeal, 1 cup of black beans, or 1 cup of spinach 10. Vitamin D Why it’s essential: Vitamin D increases calcium absorption, building strong bones and an athletic frame. “It also improves insulin sensitivity, which means your body responds to sugar better, enabling you to get more out of your workout,” says Virgin. Daily needs: 600 IU Hit the sweet spot: Very few foods contain vitamin D—fatty fish like salmon, tuna, and mackerel are among the best sources. You’ll probably need to take supplements to hit the mark.
Posted on: Sun, 27 Jul 2014 18:12:36 +0000
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