With the super cold mornings this time of year, we need every little bit of support getting us up out of our warm beds and into our workout gear for an early morning session. Let me guess…you’re stuck on Struggle Street? Even though your Trainer repeatedly tries to motivate and inspire you to get to training nothing seems to help that tired feeling. But the answer may be quite simple…Eat your Energy Food! Try these five key nutrients that can help beat fatigue, improve your workout, and fight disease.
Vitamin E
Unless you’ve been living in a cave for 20 years, you know you need calcium, folate, and vitamin C. But there are a few nutrients you’re not so savvy about, according to recent stats, especially if you’re dieting. Here, which ones you’re most likely lacking, and what to do about it.
Fact: Twenty-eight percent of you don’t get enough vitamin E.
Why You Need 15 milligrams a Day: It protects against heart disease and boosts immunity.
Why You’re Missing Out: Your diet is too low in fat. Vitamin E is usually found in naturally fat-rich plant foods like oils, nuts, and seeds.
Iron
Fact: Twelve % of you are iron-deficient.
Why You Need 18mg a Day: It helps deliver oxygen throughout your body.
Why You’re Missing Out: You started eating more meatless meals. Only heme iron found in animal foods like beef, lamb, or poultry is directly absorbed into the body. Vegetable iron isn’t absorbed as efficiently.
How to Get It: Try to include a few servings of lean animal protein per day. The redder a meat, the more heme iron it probably contains; beef is a better source than chicken or pork. Also, 10 steamed clams supply an incredible 26.6mg of iron for only 141 calories
Potassium
Fact: Most of you consume less than half the RDA of potassium.
Why You Need 4,700mg a Day: It aids in muscle contraction and regulates fluid and mineral balance when you sweat.
Why You’re Missing Out: You’re still not eating enough fruits and vegetables.
How to Get It: Top potassium picks include a baked potato (926mg), white beans (502mg per half cup), and tomato sauce (453mg per half cup).
Zinc
Fact: Less than half of you are getting enough zinc.
Why You Need 8mg a Day: It helps regulate metabolism.
Why You’re Missing Out: You haven’t bought wheat germ since the ’70s (a half cup provides all you need).
How to Get It: Use your bean! A 239-calorie cup of vegetarian baked beans supplies nearly half a day’s supply (4.2mg).
Magnesium
Fact: Most of you get only 72 % of the magnesium you need each day.
Why You Need 320mg a Day: It’s essential for energy production and muscle function.
Why You’re Missing Out: You don’t eat enough seafood.
How to Get It: Go fishing! Just 85 grams of halibut supplies 91mg. No seafood lover in you? Choose a half cup of All-Bran cereal (110mg), cooked spinach (78mg), or black beans (60mg).
Now if all else fails, maybe its time to invest in some one on one PT Sessions? This is a 100% NO FAIL plan with Bondi Vixen. Accountability is a main focus and not only will you walk away with a Strong, Fit body, who will be armed with Focus and Commitment to your training and your Health and Fitness goals.. its our promise to YOU!
Want to trial our Winter Warmer Offer? You get 1 x 45min PT session PLUS 7 days access to our Indoor Fitness Studio FREE! Its a WIN WIN for you this Winter! Click HERE for more info.
Image Courtesy of NIKE 🙂
