Feeling a little sluggish lately during your workouts?
If so, the right minerals may be what you need to take your workouts from a 5 to a 10.
Minerals usually take a backseat to vitamins, however, they deserve an equal share of the spotlight.
The right minerals can help improve your flexibility, bone density, and muscle strength, as well as a number of other things.
Seeing as cardiovascular and strength training exercises can actually deplete your store of minerals, it’s very important to make sure you are getting an adequate amount.
So, what minerals are the most important to supercharge your workouts? Read on to discover the top 5.
Iron is an essential mineral to help you power through your workouts.
When you’re exercising, your muscles are taking in oxygen from your bloodstream. Iron helps with this process, so if your iron stores are low, you’ll be feeling tired and lethargic.
However, finding the right balance for iron can be tricky, as too much can actually cause muscle and joint fatigue.
Therefore, it’s recommended you consume around 18 milligrams of iron per day. Foods that can help you boost your iron intake include fortified cereals, legumes, leafy greens, and red meat.
Both oxygen and glucose are critical for strength and endurance, and magnesium can help make sure your body is getting both of these.
Magnesium is also essential in:
- The contraction and relaxation of muscles
- Converting food into energy
- Creating new proteins from amino acids
Basically, it’s an essential mineral for maximum exercise performance.
In fact, one study found that volleyball players who took 250 mg of magnesium per day saw an improvement in both their arm movements and their jumping.
Another study found that athletes who took magnesium for four weeks had better, faster times during triathlon races.
You can read this article to find out more about the importance of magnesium supplements.
You’ve probably heard that zinc can boost your immunity, but did you know that it’s also essential for muscle recovery?
Zinc can work to repair muscle tissue after a tough workout, and it can also help your body metabolize fats, carbs, and proteins.
Chickpeas, lobster, quinoa, and pumpkin seeds are all good sources of zinc.
All those people chowing down bananas after workouts are on to something – potassium is an essential mineral when it comes to exercise performance.
This mineral helps all the cells in your body use glucose for energy. Without a sufficient amount of potassium, your muscles will become tired sooner, your reflexes will slow down, and you may even feel shaky and nauseous.
Most women don’t even get half the recommended amount of potassium per day, so it’s very important you’re aware of your intake in order to improve your workouts.
And while bananas are usually the go-to option, there are actually other foods out there with higher amounts of potassium. These include white beans, russet potatoes, spinach, dried apricots, cashews, and yogurt.
Calcium is best known for helping build strong bones, but it can also help with building strong muscles as well.
Calcium helps regulate muscle contractions, which can affect how long and hard you can workout.
If your body isn’t getting enough calcium, it will suck it from your bones, leaving them more susceptible to weakness and fractures.
Dairy products are a great way to get enough calcium, as is kale, sardines, and dairy substitutes, like almond milk.
These 5 minerals will have you well on your way to a killer workout!