And, we’re not talking about pills. We’re talking about vitamins that you get naturally from a proper diet. Here’s some diet tips for what vitamins you need for your workouts.
Most people start with putting together the proper mix of macronutrients – i.e. carbohydrates, protein, and fat. Vitamins are the micronutrients in each of those macro groups. It’s easy to overlook when making food choices, which foods provide the best micronutrients for your workouts. These micronutrients are what your body needs for energy, your metabolism, oxygen transfer, and for rebuilding muscle tissue after your workouts.
To get the most out of your workouts, choose foods that have these vitamins / micronutrients :
Iron – You need iron to move red blood cells into your muscles. If you do a lot of cardio, you may actually be a bit deficient when it comes to iron. You can find iron in oysters, red meat, tofu, raisins, and cooked spinach.
B Vitamins – B vitamins, including folate, thiamin, riboflavin, niacin, B6, B12, pantothenic acid, and biotin, all have a role in energy production for your body. They also break down carbohydrates into glucose, which your muscles use for fuel. Choose chicken, beef, leafy greens, eggs, and whole grains.
Calcium and Vitamin D – These work together to strengthen bones. And, your bones don’t normally absorb calcium easily – but do when combined with vitamin D. Dairy products are a great source for this.
Vitamin C – This is a great immunity booster, which you need as heavy exercise can actually decrease immunity. Broccoli, oranges, and yellow bell peppers are a great source of vitamin C.
Magnesium – You need this mineral for your heart, as well as for nerve and muscle functions. If you find yourself cramping during exercise, you may need more magnesium in your diet. Deep green leafy vegetables, nuts, or whole grains.
Sodium and Potassium – These are electrolytes that your body looses when you sweat. You need them for proper muscle contraction, heart function, and communication between nerves. They also work together to maintain fluid balance in the body. Bananans are a great source of potassium, as are oranges or salmon.
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