After a workout, our bodies need extra water, calories, and protein; but exercise impacts specific nutrients. Building off a recent post, here’s how you can give your body exactly what it needs in order to perform well.

While exercise makes us stronger and healthier, it also depletes us of certain necessary vitamins and nutrients. The three most affected are:

  • Vitamin B
  • Calcium
  • Magnesium

Those Bs are the Key to Energy

When you exercise, your body needs to produce more fuel. Exercise stresses the body’s energy-producing systems known as pathways. These pathways depend on thiamine (Vitamin B1), riboflavin (Vitamin B2), and Vitamins B6 and B12. If you exercise frequently, you may need more of these vitamins.

Sources of B Vitamins

It’s worth noting as Vitmain B12 is primarily found in animal products; so, if you adhere to a vegan or vegetarian lifestyle, it’s important to look towards supplementing this essential nutrient.

Vitamin Commonly Found In
Thiamine (Vitamin B1) Lean pork, yeast and legumes
Riboflavin (Vitamin B2) Eggs, lean meats, milk products and broccoli
Vitamin B6 Chicken, tuna, beans, cereals and brown rice
Vitamin B12 Fish, red meat, chicken, eggs and milk products

Calcium – You (Probably) Need More!

While most of us understand the link between calcium and strong bones, studies show we’re not getting the daily recommended amounts of calcium we need — between 700 and 1,200 milligrams per day depending on your age and life phase. And it’s not just your bones that are missing out. Calcium also aids in muscle function, metabolism and the release of hormones.

Sources of Calcium 

Calcium can be found in foods such as fortified cereal products, dairy, and soft-boned fish. There are also many calcium-fortified, plant-based dairy alternatives. Of course, calcium supplements are another source of this nutrient.

Just remember that excessive calcium intake can result in kidney stones or constipation. It can also interfere with the absorption of iron and zinc. When it comes to calcium, it’s important to know how much you need and how much you are getting. If you have questions please talk to your physician.

Magnesium – You (Almost Definitely) Need More!

Magnesium is important for protein synthesis and energy metabolism. It’s also necessary for healthy bones, muscles, and our nervous system.

Yet 30% of adults are deficient in magnesium and 50% don’t get enough of their daily requirement through diet. Fatigue, struggling to fall sleep, weakness, nausea, and loss of appetite are all symptoms of magnesium deficiency.

Sources of Magnesium

Leafy green vegetables, legumes, fish, nuts and whole grains are great sources of magnesium. However, there are several factors which impact our magnesium levels. Stress, excess alcohol, processed food, antibiotics, high blood pressure meds and diuretics can reduce the amount of magnesium in your body. If you are magnesium deficient and exercise regularly, taking a supplement may improve your performance.

Mixfit: a Comprehensive, Targeted Approach

Mixfit makes tracking and seeing these nutritional gaps as easy as possible. Through Mixfit’s mobile app, you simply snap a photo of your meal. The app then analyzes its nutrients and compares them to your daily nutrient targets. Once your nutrition gaps are analyzed, the Mixfit system can make a personalized drink to fill your gap while avoiding over-supplementation. Take a moment to learn more about the details that go into the Mixfit System.