Most people focus on the weight they are trying to lose when working out, but even working out can make you weak if you don’t fuel your body with the right foods. Did you know that you lose zinc and magnesium as you sweat? There are five minerals that can help keep you strong while you work out.
Magnesium
If you’re someone that wants to bulk up and really puts in the hours at the gym, then more than likely you’re losing magnesium, a key mineral needed to help your muscles use oxygen and glucose efficiently. The harder you work out the easier you sweat it out. You need about 320 milligrams a day. So stock up on leafy greens like spinach, nuts and seeds, and brown rice. Drinking too much coffee limits your magnesium levels, so stick to only morning coffee.
Iron
People that lift weights often eat a high-protein diet that includes steak because steak is packed with iron. When you are anemic and have low iron, you might feel tired and lethargic, so you’re encouraged to eat a high-protein diet. When you exercise iron helps your muscles take oxygen from your bloodstream. Yet, eating too much meat is not good for your cholesterol, and it can even cause your joints to hurt and make you feel sleepy all the time.
Instead of eating too much steak, which by the way, you just need about 3 ounces; eat iron-rich foods like fortified cereal with no more than 9 milligrams per serving, or shellfish. There are also iron-packed legumes and leafy greens, such as broccoli and bell peppers that can help your body absorb the mineral.
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!
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!