top of page

Understanding Nutrition – Part 2

By Frederick Neal, ACE Certified Wellness Professional

Energy Comes from Food Nutrients – Not Sports Drinks

Strength training and cardio fitness require several important micronutrients that can support your overall performance, energy levels, muscle recovery, and cardiovascular health.

Here are the top 10 micronutrients you should consider:

1. Iron: Iron plays a crucial role in delivering oxygen to your muscles and improving endurance. It is necessary for the production of hemoglobin, which carries oxygen in the blood.

2. B vitamins: B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are involved in energy production, metabolism, and nerve function. They help convert carbohydrates into usable energy and support overall athletic performance.

3. Magnesium: Magnesium is crucial for muscle function and relaxation. It is involved in energy production, muscle contraction, and protein synthesis. Adequate magnesium levels can also help reduce muscle cramps and enhance recovery.

4. Calcium: Calcium is important for muscle contraction, nerve function, and bone health. It plays a role in maintaining strong bones and teeth and supports proper muscle function during workouts.

5. Vitamin D: Vitamin D is necessary for calcium absorption and utilization. It also plays a role in muscle function and strength. Adequate vitamin D levels are important for overall athletic performance and can support bone health.

6. Zinc: Zinc is involved in protein synthesis, immune function, and wound healing. It plays a role in muscle recovery and helps maintain a healthy immune system, which is important for overall fitness.

7. Omega-3 fatty acids: Omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have anti-inflammatory properties and can support cardiovascular health. They may also aid in muscle recovery and reduce exercise-induced inflammation.

8. Vitamin C: Vitamin C is an antioxidant that helps protect against oxidative stress caused by intense exercise. It also plays a role in collagen synthesis, which is important for maintaining healthy tendons, ligaments, and joints.

9. Sodium: Sodium is an electrolyte that helps maintain fluid balance and supports nerve and muscle function. During intense workouts, especially in hot and humid environments, adequate sodium intake is crucial for hydration and performance.

NOTE: While these micronutrients are important, it's essential to maintain a well-rounded and balanced diet to ensure you're meeting all your nutritional needs. If you have specific dietary requirements or concerns, it's always best to consult with a healthcare professional or registered dietitian.

Coming Next: How to Make Nutrition Work for You

Frederick Neal, ACE Certified Wellness Professional

ACE Certified Health Coach | ACE Certified Personal Trainer

ACE Sports & Fitness Nutrition Specialist | ACE Weight Management Specialist ACE Orthopedic & Functional Movement Specialist



474 Prospect Ave West Orange New Jersey 07052

Insured by: Philadelphia Insurance Companies

4 views0 comments


bottom of page