Most people who exercise regularly are doing so to either stay fit, lose weight or both. Either way, the end goal is at least in some part related to improving health and quality of life.
The good news is that exercise is a great way to achieve those goals and the true benefits go far beyond burning a few extra calories.
The bad news though is that dieters and even people trying live healthily in general often focus too much on what not to eat and forget to consider what they do need to eat.
The Importance Of Micro-Nutrition
We all know about macro-nutrients don’t we? You need protein for muscle growth, carbs are good for fast burning energy and good quality fats are good for slower energy and all sorts of other good stuff.
But micro-nutrients and various minerals are also vital to make our bodies function correctly. If you are not eating healthily you won’t be able to exercise optimally and your progress might be hindered.
So let’s look at a few of the micro-nutrients that are most important for a healthy life-style shall we? This isn’t an exhaustive list of course, but if you get all of these you are getting a good start!
Iron
Deficiency in iron is very common and if you are doing any form of exercise you need even more of it than normal.
Iron helps your body to transport oxygen into blood cells, so if you don’t have enough of it you will not be getting as much oxygen to your brain and muscles as you might need.
The result is that you feel tired, your muscles run out of energy sooner and you don’t work-out to your fullest. These aren’t good things are they?
How to get it:
The good news is that iron is in lots of stuff, red meat of course, but also eggs and most cheese and energy dark green veggies you can find. Eat them all!
Calcium
Bodybuilders lift heavy stuff and build stronger muscles, but they need protein to do so. Likewise, anyone doing regular cardio, particularly running will build stronger bones, but only if they get enough calcium.
If you partake in any high impact sports and you don’t get enough calcium, you miss out on the benefits and could injure yourself.
How to get it:
Again, all your usual suspects like milk and cheese are great, but don’t forget those veggies! Kidney beans, watercress and nuts are all good.
Potassium
Potassium is normally found as an ion in your body and helps to transport electrolytes, keeping all of your body-chemistry nicely balanced. It also helps to manage water transport, which prevents dehydration and cramped muscles.
Unfortunately, when you do any exercise you sweat out a whole load of potassium, which is why you need to replenish it after or during a session. Failure to do so will slow down your recovery.
How to get it:
Bananas! Oh, and a few other items, such as; red meat, broccoli, peas, practically any citrus fruits and nuts (I like almonds personally)
Vitamin B
There are a few different B vitamins and you want them all. In particular, vitamin B12 is often neglected. Fortunately it is added to a lot of foods and if you eat mostly healthy stuff you should be getting plenty.
People who use refined carbs to up their calorie intake may not get as much B12 as is required, so if that sounds like you, either find a good supplement or cut out that sugar! (or both).
How to get it:
B12 supplements are popular, but there are plenty of foods that will help you along too; milk and dairy are reasonable sources and eating lots of leafy veg and fruit won’t hurt either.
Vitamin C
Vitamin C is wonderful stuff, you need it to power your immune system and promote body repair, which is vital for anyone who dislikes getting sick and wants to minimize recovery times.
How to get it:
Fruit of course! Oranges, lemons, limes, all the juicy ones are great. If you are avoiding sugar, kale, broccoli and most vegetables are also a good source.
This one basically supports a lot of the stuff that the other ones help with. For instance, vitamin D helps make your bones stronger, promotes good immune system and has various anti-inflammatory benefits too.
How to get it:
Go outside and enjoy the sunshine! Or if you don’t have that where you live, try to eat things fortified with the stuff (eggs and cheese for instance) supplements may also help during the most miserable months.
Water
Ok, I know it’s not technically a micronutrient, but water is so important that it’s getting an honorary place on my list. Any runner, athlete or healthy living fan knows that they need water, but are you drinking enough?
Water does so many different things, from keeping you cool to transporting micronutrients around your body, preventing cramps and feinting and it even helps to remove toxins from your body (especially important if you are burning fat)
How to get it:
Erm, just drink the stuff, it’s nice!
About The Author
Hi, my name is Josh. I’m a fitness fanatic and adventure sports enthusiast. I work for Seven Seas who sell various vitamin supplements for athletes and people who care about their health.