9 important vitamins and minerals can make or break your bodybuilding and strength endeavours.
Micronutrients are essential for optimal health and performance. These nutrients, including vitamins and minerals, play crucial roles in various bodily functions such as energy metabolism, immune system function, and tissue repair. Here, we will discuss 9 important vitamins and minerals that are essential for optimal performance. We also list which foods will provide you with the highest daily intake.
9 important vitamins and minerals
Maintaining optimal health and performance requires a nutrient-rich diet containing essential vitamins and minerals. By incorporating diverse food sources into your regimen, you can be sure to get the needed amounts of these key elements for wellbeing. Here is our list of 9 important vitamins and minerals:
Iron
Iron is an essential nutrient for athletes, providing oxygen and energy to active muscles. To ensure maximum absorption, pair your meals like legumes or grains that contain Iron with vitamin C rich fruits and veggies – this can help increase uptake up 4-6 times more than usual! Avoid caffeine beverages alongside; even something seemingly harmless such as coffee could impede iron absorption if consumed together .
Vegans may struggle with their iron levels as non-heme plants sources are not as easily absorbed by the body compared to heme from meat products.
How much do you need? men: 8 mg/day, women: 18 mg/day
Get it from:
- 1 serving 50% fortified breakfast cereals – 9 mg or 50% of your daily value
- 3 oz oysters – 8 mg or 44% of your daily value
- 3 oz dark chocolate – 7 mg or 39% of your daily value
- ½ cup lentils – 3 mg or 17% of your daily value
- ½ cup tofu – 3 mg or 17% of your daily value
- 1/2 cup kidney beans – 2 mg or 11% of your daily value
Vitamin B12
Vitamin B12 helps fuel your body for optimal performance! It’s essential for the production of red blood cells that carry oxygen to muscles, as well protein synthesis – key processes in building and maintaining muscle. Not meeting adequate intake can mean anemia and seriously decreased energy levels, especially among vegan athletes or those who limit their caloric intake. Ensure you stay on top of Vitamin B12 needs to be at peak athletic conditioning!
How much do you need? 2.4 mcg/day
Get it from:
- 3 oz salmon – 4.8 mcg or 200% of your daily value
- 3 oz tuna – 2.5 mcg or 104% of your daily value
- 3 oz beef – 1.4 mcg or 58% of your daily value
- 1 cup milk- 1.2 mcg or 50% of your daily value
- 1 large egg – 0.6 mcg or 25% of your daily value
Vitamin D
Vitamin D is essential for athletes to maintain healthy muscle function, strength and performance. Even though it can be stored in the body after absorbing sunlight, foods such as eggs or seafood are great sources of natural vitamin D. At the same time, vegans may also want to consider fortified plant milks and cereals along with direct exposure to sun rays as a way of obtaining their recommended daily intake of this nutrient.
How much do you need? 600 IUs/day
Get it from:
- 3 oz. salmon – 715 IUs or 119% of your daily value
- 1 cup fortified orange juice – 137 IUs or 23% of your daily value
- 1 cup fortified milk – 115 IUs or 19% of your daily value
- 1 large egg – 41 IUs or 7% of your daily value
Calcium
Staying physically active is a sure-fire way to maintain your health, but there’s one mineral that can help keep you strong and energised: calcium. For regular gymrats, this crucial nutrient gives your muscles the power they need for each contraction while also helping promote healthy bones in the long term. Additionally, studies have indicated dairy products high in calcium may be able to aid with weight loss by increasing fat burning – something we could all use more of!
How much do you need? 1,000 mg/day
Get it from:
- 1 cup plain yogurt – 415 mg or 42% of your daily value
- 1.5 ounces mozzarella cheese – 333 mg or 33% of your daily value
- 3 oz canned sardines – 325 mg or 33% of your daily value
- 1 cup fortified orange juice – 345 mg or 35% of your daily value
- 1 cup fortified soy milk – 299 mg or 30% of your daily value
- 1 cup milk – 275 mg or 28% of your daily value
- ½ cup tofu – 138 mg or 14% of your daily value
- ½ cup turnip greens – 99 mg or 10% of your daily value
Magnesium
Magnesium plays a vital role in our bodies, helping to promote optimal muscle function and bone formation while aiding energy metabolism. Athletes need even more magnesium due to the amount lost through sweat. Unlike some other nutrients whose daily needs can be satisfied from 2 to 3 servings of rich sources, most foods containing magnesium only provide 10-20% of your daily value, so including a variety of sources in your diet is key.
How much do you need? men: 420 mg/day, women: 320 mg/day
Get it from:
- 3 oz almonds – 80 mg or 20% of your daily value
- ½ cup cooked spinach – 78 mg or 20% of your daily value
- 3 oz cashews – 74 mg or 19% of your daily value
- ½ cup black beans – 60 mg or 15% of your daily value
- 2 tbsp peanut butter – 49 mg or 12% of your daily value
- ½ cup brown rice – 42 mg or 11% of your daily value
Zinc
With zinc being an essential mineral for numerous bodily processes, it’s important to ensure you’re getting enough in your diet. Athletes may be particularly at risk of deficiency due its role in muscle recovery – fatigue and a decrease in performance can indicate that more zinc is needed! Fortunately, there are plenty of ways to get the necessary daily intake; shellfish and meat provide some great sources while plant-based eaters should look towards fortified foods or nuts/beans as alternatives.
How much do you need? men: 11 mg/day, women: 8 mg/day
Get it from:
- 3 oz oysters – 74 mg or 493% of your daily value
- 3 oz king crab – 6.5 mg or 43% of your daily value
- 3 oz beef patty – 5.3 mg or 35% of your daily value
- 1 serving 25% fortified breakfast cereals – 3.8 mg or 25% of your daily value
- 3 oz dark meat chicken – 2.4 mg or 16% of your daily value
- ½ cup baked beans – 2.9 mg or 19% of your daily value
- 1 ounce cashews – 1.6 mg or 11% of your daily value
Iodine
Iodine is necessary for the production of thyroid hormones, which play a role in metabolism. A deficiency can lead to decreased metabolism and fatigue. Good food sources include seafood and fortified foods.
How much do you need? men and women: 150mcg/day, pregnant women: 220mcg/day, and lactating women 290mcg/day
Get it from:
-
- 3 oz (85 grams) cod – 63–99 mcg, or 42–66% of your daily value
- 1 cup (8 ounces) milk – 88-168 mcg, or 59–112% of your daily value
- 1 cup cottage cheese – 65 mcg, or 43% of your daily value
- 3 oz shrimp – 35 mcg, or 23% of your daily value
- 1 large egg – 24 mcg, or 16% of your daily value
- 3 oz tuna – 17 mcg, or about 11% of your daily value
Potassium
Keeping your body in balance is important for overall health, and potassium plays an essential role. An electrolyte powerhouse, this mineral aids with hydration, recovery and even helps to stave off muscle cramps – especially when you perspire more than usual. Fortunately it’s not hard to get enough of the nutrient; many plant-based foods provide a great source of potassium beyond bananas!
How much do you need? 4,700 mg/day
Get it from:
- ½ cup dried apricots – 1,101 mg or 31% of your daily value
- 1 cup lentils – 731 mg or 21% of your daily value
- ½ cup raisins – 618 mg or 18% of your daily value
- 1 medium baked potato – 610 mg or 17% of your daily value
- 1 cup kidney beans – 607 mg or 17% of your daily value
- 1 cup orange juice – 496 mg or 14% of your daily value
- 1 medium banana – 422 mg or 12% of your daily value
Vitamin E
Athletes who often participate in endurance and high intensity training may be at an increased risk of developing upper respiratory infections due to the “open window” theory. This suggests that their immune system could become suppressed for multiple hours after exercising, leaving them more vulnerable to infection.
Eating a nutritious diet full of vitamins C & E may help prevent this from occurring; vitamin E acts as a powerful antioxidant helping lessen physical strain while also improving aerobic fitness levels.
How much do you need? 15 mg/day
Get it from:
- 1 Tbsp wheat germ oil – 20 mg or 133% of your daily value
- 1 oz sunflower seeds – 7.4 mg or 50% of your daily value
- 1 oz almonds – 7 mg or 47% of your daily value
- 2 tbsp peanut butter – 3 mg or 20% of your daily value
- ½ cup cooked spinach – 2 mg or 13% of your daily value
Conclusion
In conclusion, these 9 important vitamins and minerals are essential for optimal health and performance. Incorporating a variety of nutrient-dense foods in your diet can help ensure that you get an adequate intake of these essential nutrients. Consult a healthcare professional or registered dietitian if you have any concerns about your nutrient intake or if you are considering taking supplements.