Top Vitamins & Minerals for Performance

Calcium – Calcium helps your muscles contract and assists in rebuilding the muscles post-exercise. We all know that dairy products are high in calcium, but there are many non-dairy sources also high in this mineral. Fruits high in calcium include prickly pears, oranges, kiwifruit, blackberries, guavas, papaya and passion fruit. Calcium rich vegetables often used in smoothies include spinach, kale, beet greens, and swiss chard. Seeds and whey protein can also deliver calcium to your diet and can be added into smoothies for extra nutrients! The recommended daily intake for calcium is 1000-1300 mg.Iron – Iron is an essential mineral used to transport oxygen and red blood cells to all part of the body…this includes muscles. Without it, your muscles become tired and become fatigued quickly. Contrary to popular belief, fruits and vegetables are a good source of iron. Those high in iron include dried fruits (such as apricots), dark leafy greens, dried coconut and raspberries. The recommended daily intake for calcium is 18 mg.

Vitamin C – Vitamin C is a vitamin that is found in many foods, but particularly in fruits and vegetables. Vitamin C is a powerful antioxidant that protects your cells from being damaged by free radicals produced by air pollution, excessive sunlight and normal metabolism. In addition to an anti-cold vitamin, it also helps with absorbing iron, as well as warding off nausea that can come from taking iron supplements. Besides oranges, the best food sources of vitamin C are kiwi, lemon, guava, grapefruit, and vegetables such as broccoli and cauliflower. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries. The recommended daily intake for calcium is 65-90 mg.

B6 and B12 – The nutrients from the essential B vitamin family are necessary for reducing stress as well as maintaining overall good health. Commonly referred to as “energy vitamins,” B6 and B12 working together produce the highest level of energy. B6 can be found in carrots, spinach, bananas, oats and avocado. Yogurt, which is frequently used in smoothies, is one of the top vitamin B-12-rich foods. It is recommended that adults get 2 mg of B6 and 6 mg of B12 daily.

Potassium – Getting enough potassium in your diet is essential for bone and heart health. It also aids the conversion of blood sugar into glycogen to get used for energy. Good sources of potassium include bananas, oranges, avocados, yogurt, spinach, swiss chard, almonds and beets. Healthy adults should aim to consume 3,500-4,700 mg of potassium per day.

Understanding the importance of these key vitamins and minerals for optimum performance is another tool to help you Work Smart, Not Hard & Avoid Overtraining!