3 Key Nutrients Your Body Needs

3 Key Nutrients Your Body Needs

You need these essential nutrients to give the best of yourself.

When you’re a powerlifter, a marathon runner, or just a regular athlete, you need to make sure you get the essential vitamins and minerals.

If you want to perform at your peak, these are the ones you will need.


Why You Need It: Better known for strengthening the strength and thickness of bones, calcium also plays a role in normal muscle contraction, nerve transmission and a regular heartbeat.

How much you need: 1,000 milligrams a day and no more than 2,500.

How to get it: Three servings of dairy products (22 cl of milk or yoghurt or 40g of hard cheese) provide the calcium you need for the day. Fortified fruit and vegetable juices contain as much calcium (and vitamin D) as milk, as do some soy beverages.


Why You Need It : Potassium is part of every cell, vital for fluid balance, healthy blood pressure, and keeping your brain, nerves, heart, and muscles in good working order.

How much you need: 4,700 milligrams (mg) a day.

How to obtain it: Fresh and lightly processed fruit, vegetables, dairy products and meat contain the most potassium, such as 6 oz (766 mg) cooked pork tenderloin; sweet potato (694 mg); 6 ounces cooked salmon (652 mg); white potato (610); ½ cup of white beans (595 mg); ½ cup plain yogurt (579 mg); 1 cup of OJ (496); 1 cup cooked broccoli (431 mg); and a medium banana (422 mg).


Why you need it: To protect yourself from constipation, heart disease and type 2 diabetes. Fibers dampen appetite because they allow you to be fuller.

How much you need: 14 grams per 1,000 calories consumed. For example, on 3,000 calories a day, aim for 42 grams of fiber.

How to obtain it: Include fresh, lightly processed fruits, vegetables, and grains, as well as beans at each meal and snack, such as ½ cup cooked Navy beans (10 grams); 1 cup of whole grain cereals (5-10 grams); medium apple, 1 cup strawberries, medium white potato or 2 slices whole wheat bread (4 grams each).

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