Zinc
Many people swear that zinc can help them recover from a cold faster than any medicine. It’s definitely an immune booster, but it’s also important for muscle recovery. It helps repair tissue after your workout, plus it helps metabolize carbs, fats, and protein quicker. On average you need 9 to 12 milligrams a day and the best sources are beef, shellfish, and cheddar cheese, but you can also find it in chickpeas, quinoa, and even pumpkin seeds.
Calcium
Calcium is a well-known mineral that is used to keep your bones strong. In addition, it regulates muscle contractions, which determines how hard and how long you can exercise. You need about 1,000 to 1,300 milligrams a day, and unfortunately, 62% of people don’t have their calcium levels where they’re supposed to be. This leaves you at risk for weak bones and therefore are more vulnerable to fractures. Good sources of calcium are yogurt, fortified dairy substitutes, kale, and sardines–bet you didn’t think of finding calcium in these!
Potassium
People often eat bananas to help them eliminate cramps during their workouts, yet it’s not the best source of potassium. This mineral helps the cells in your body use glucose for energy, it helps keep your muscles going longer, keeps your reflexes on point, and helps eliminate the shakes and even feeling nauseous. Bananas are a sweet version of potassium, but other sources that have more potassium include white beans, russet potatoes, spinach, apricots, and even cashews and yogurt.
These minerals will definitely keep you strong during and after your workout!
