Science has proven time and again the importance of minerals but we take these micros non-seriously at times and end up ruining our efforts in the gym. Minerals play a key role in muscle strength, flexibility, bone density and healthy functioning of heart and lungs. It has been observed that activities like cardio and strength training drain your stores of minerals because zinc and magnesium are lost through sweat during exercise.
According to a study in the Journal of International Society of Sports Nutrition, endurance training may deplete calcium. Now, there you are in trouble because if you are losing minerals during exercise on the top of the fact that you are already not filled in with enough minerals to begin with then you will end up having health problems and even no substantial results out of your workout routine!
People who are vegetarians tend to fall short on supply of zinc and magnesium. Animal protein is a good source of it. As a trend, it has been seen that healthy and active women depend more on fruits and vegetables and less on meat; this causes them to lack in these minerals.
Fortunately, you can up your intake and get exactly what your body needs without going paleo. Use the smart ways here to tackle this problem:
Iron
It is very important to power you up through your workouts because while exercising, your muscles take in oxygen from your bloodstream and iron helps you in this process. That is why if your iron stores are low, you will feel tired and lethargic. The longer and more intense your workout or exercise is, the more minerals you require.
The catch here is to find the right balance as too much iron can also create other problems. A typical diet supplies just about 6mg of iron for every 1000 calories. If you are not a meat eater, pair iron-packed legumes and dark leafy vegetables with vitamin-C rich foods, like broccoli and bell-pepper because they help in better absorption of this mineral.
Calcium
This powerful bone-building material also regulates muscle contractions, which directly influences how hard and long you are able to exercise. While exercising if you are not having calcium supplementation then your body will leech it out from your bones, leaving you susceptible to fractures and injuries.
To get you fill, eat dairy products like yogurt (6 gms of plain low-fat yogurt has got 311mg) or fortified dairy substitutes (1 cup of almond milk has 450mg), kale (1 cup, cooked, has 940mg). Before relying on just diet, if you are exercising regularly, calcium supplementation pill are a must. Don’t forget to get yourself checked for Vitamin-D deficiency and supplement yourself with it if required so that the calcium which goes into your body is synthesized well, and benefits you the most.
Magnesium
This minerals helps your muscles use oxygen and glucose so it is critical for strength and endurance. The harder you workout, the more magnesium you lose. To keep your magnesium levels from dipping down, you need at least 320mg a day. Women can get 274mg a day. Magnesium supplementation should be taken accordingly. In your diet, you must take green leafy vegetables (1 cup of cooked spinach has 157mg), nuts and seeds (1 ounce of almonds contain 77mg), and brown rice (1 cup has 84mg). Also, pay attention that too much of caffeine and alcohol deplete magnesium.
Zinc
You might be knowing that zinc boosts your immunity but you must also know that it also helps a great deal in muscle recovery. It helps to repair tissues after exercise and it also helps your body metabolize carbs, fats and proteins.
Fit women need 9 to 12gms of zinc a day, men need 15 to 18gms. Zinc is found in beef, shellfish and cheddar cheese (2 ounces have 2.6mg). It is also found in chickpeas (1 cup, cooked, has 1.7mg), quinoa (1 cup, cooked, has got 2mg) and pumpkin seeds (1/4 cup has 2.7gms). Apart from the diet, zinc supplements are also there in the market to fill your daily needs of the body.
Potassium
This is another power mineral which every cell in your body use glucose for energy. Without enough potassium, your muscles get tired soon, your reflexes are slower, and you may feel shaky or nauseated. While men need a little more, it is surprising to know that most of the women don’t even get half the recommended amount of 4700mg per day! Hence, it is important to fill your diet with potassium rich sources.
Despite of the popular notion, bananas are not the best source of potassium (1 medium size has got just 422mg). Better options include while beans (1 cup, cooked, has 1000mg), one medium baked russet potato (952mg), spinach (1 cup, cooked, has 839mg), and dried apricots (1/2 cup contains 755mg). Cashew and yogurt are other good sources of vitamins plus this minerals.
Pay attention to the fact that you don’t take too much fiber with good sources of minerals as filling yourself with fiber will result in speeding up of the minerals into your digestive system instead of good absorption for usage in your body. So now, when you know about the magical minerals. Load your body with the needed daily dose, alter your diet and take proper supplementation on your physician’s advice, especially, when you are training to have good results!
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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