Your intense gym sessions are doing a lot of good… However, you could be low on a few key essential nutrients due to those heavy workouts!

A special note to LE & anyone wearing a uniform that covers most of their body: You are especially at risk for low Vitamin D levels. LE is at increased risk for colon cancer which is highly correlated with low Vitamin D intake.

If you take a Vitamin D supplement, take it WITH FAT. Vitamin D is fat-soluble.
Aim for 400–800 IU per day.

Where to find it: dairy, fortified cereals, wild salmon, white fish, & mackerel.

Why is Magnesium important?

Magnesium is an essential nutrient involved in muscle contractions, nerve function, hormonal interactions, immune function, & even bone health. Without enough magnesium, you won’t be metabolizing carbohydrates, fats, & ATP which is the energy system used during hard training.
You can take a Magnesium sup. Get magnesium citrate which is more easily absorbed, about 400–800 milligrams daily.

Where can you find it? : dark chocolate, swiss chard, spinach, bran, black-eyed peas, pumpkin seeds, almonds, halibut & wild salmon.

What can happen when you’re low on magnesium? : reduced strength, muscle cramps, fatigue.

Supplementation can kill you, very easy to overdose so try to get it from FOOD & drink well 🙂

Why it’s important: It’s an electrolyte. You need it for proper cell, nerve, brain, heart, kidney, & muscle function.

Possible results of being low on Potassium: muscle cramps, fatigue, mood changes, irregular heartbeat, and gastrointestinal disturbances, such as bloating & constipation, decreased muscle strength.

Where can you find it? : almonds, avocados, bananas, sweet potatoes, white beans, soybeans, & prunes.

Zinc is another very important essential nutrient in growth, building, repair of muscle tissue, energy production & immune status. It’s essential for thyroid hormone & insulin function, as well.

What could happen if you’re low in Zinc? : Your metabolic rate could slow, thus making it hard to burn off unwanted body fat. 🙂

Where can you get Zinc? :You can take 30-50 mgs daily on an empty stomach &/or consume wheat germ, spinach, pumpkin & squash seeds, beef, lamb, oysters, pork, chicken, chickpeas, mushrooms, & chocolate.

Go ahead! Have some cocoa!! 🙂 It can help you to sleep!


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