10 Important Nutrients for Active Living and Optimal Performance in Rock Hill SC

Active individuals in Rock Hill SC need more nutrients than less-active people. They demand more from their bodies, and must compensate with the right nutrients from foods or supplements to keep performance and recovery at its peak. The more intense the exercise or sport, the greater the body's nutrient needs. Active individuals tend to lose more electrolytes, such as magnesium, potassium and sodium, through sweat and must replace them. The wear and tear of intense activity often requires increased intake of antioxidants such as vitamin E, and muscletissue breakdown is common during intense exercise, requiring increased protein intake to repair tissues.

Active Living and Optimal Performance in Rock Hill SC

In order to keep bodies performing optimally, active individuals should be familiar with 10 important nutrients:

1. PROTEIN
   The RDA for protein is a recommendation that is based on the needs of sedentary individuals. Studies indicate that protein needs increase during strenuous activity, which applies to both strength and endurance athletes. When intake is inadequate, the body takes the needed proteins from lean tissue. A protein deficit can impair an athlete's recovery and wound-healing ability. Protein-Rich Foods: lean meats, fish, beans, nuts/seeds, organic whole soy
2. GLUTAMINE
   This amino acid increases the numbers of lymphocytes and macrophages. Prolonged exercise consistently lowers glutamine levels. When glutamine levels are low, immune cell activity is depressed. Glutamine supplementation reduces vulnerability to infections after prolonged exercise. Supplementation of glutamine daily is recommended for athletes in training. Glutamine-Rich Foods: raw spinach and parsley
3. CALCIUM:
   This may be the most important nutrient for an athlete. All active individuals should make sure they get 1,200 to 1,500 mg of calcium daily from food or supplements. For female athletes, calcium intake is of particular concern. Excessive training, may cause hormonal declines in young females that can stop menstruation. This hormonal decline also compromises bone formation, possibly leading to premature, irreversible osteoporosis. Male endurance athletes of all ages may experience testosterone deficits that also can lead to osteoporosis. Calcium-Rich Foods: Tofu, collard greens, mustard greens, turnip green, spinach, Swiss chard, kale, bok choy, organic plain yogurt, sesame seeds, sardines, organic cow's milk, cabbage, broccoli.
4. IRON:
   Iron plays a key role in transporting oxygen to tissues. If the dietary iron intake falls below daily needs and storage amounts decrease, the ability to tolerate bursts of exercise will deteriorate. Iron is necessary to support proper metabolism for muscles and other active organs. Cells in our body use calories to create energy through a process that requires iron. When iron stores get low, this process is compromised, and generalized muscle fatigue, along with changes in concentration, can occur. Athletes use iron stores more quickly than non-athletes and those training for six or more hours per week have an increased risk for iron-deficiency anemia and should be checked yearly for the condition. The recommended dietary allowance (RDA) for iron ranges from 10 to 15 mg/day, an amount easily acquired from food.Iron-Rich Foods: The body absorbs two to three times more iron from animal sources than from plants. Some of the best dietary sources of iron are: lean grass-fed beef, turkey, chicken, pork and fish/shellfish. Although you absorb less of the iron in plants, adding vitamin C to vegetarian sources of iron will enhance absorption. Some of the best plant sources of iron are: beans (pinto, kidney, soybeans), lentils, dark green leafy vegetables (spinach and Swiss chard), fortified breakfast cereals, and whole-grains.
5. MAGNESIUM:
   This mineral is involved in energy production, muscular relaxation, and bone remineralization. Many of the chemical reactions necessary for energy production cannot take place unless magnesium is present. Low magnesium levels can acutely contribute to early fatigue, nausea and muscle cramps. Chronic magnesium deficiencies can lead to a significant amount of bone loss. Athletes lose magnesium through sweat and urine and diets are usually low in magnesium, which generally leads to the need for increased intake of magnesium-rich foods. Magnesium-Rich Foods: Green leafy vegetables: spinach, Swiss chard, beet greens, turnip greens, and collard greens, pumpkin seeds, sesame seeds, sunflower seeds, cashews, almonds, soybeans, black beans, navy beans, kidney beans, lima beans, quinoa, millet, barley.
6. POTASSIUM:
   Along with sodium, chloride, calcium, and magnesium, potassium is an electrolyte, that helps conduct electrical charges in the body. Our bodies have an elaborate system to control blood levels in a narrow range, since normal levels of potassium are critical to life-if potassium levels get too high or too low, the heart and nervous system completely shut down. Potassium is responsible for regulating total body water and stabilizing muscle contractions. It is also lost through sweat and urine. Potassium ingestion after short events (less than two hours), and during and after long events, is recommended. Potassium-Rich Foods: Beet greens, Swiss chard, spinach, bok choy, beets, Brussels sprouts, broccoli, cantaloupe, tomatoes, asparagus, squash, kale, sweet potatoes, cauliflower, avocado, strawberries.
7. SELENIUM:
   Selenium is required for the proper activity of a group of enzymes that play a key role in the body's detoxification system and provide protection against oxidative stress. Selenium-containing enzymes are also involved in recycling vitamin C from its used form back into its active one, allowing for greater antioxidant protection. Research shows selenium benefits athletes' immune function and helps repair cellular damage. Free radical-induced muscle damage is common during long bouts of exercise and can contribute to muscle fatigue. Selenium-Rich Foods: Fish (tuna, shrimp, sardines, salmon), grass-fed and pasture-raised meats, whole grains, and nuts (Brazil nuts) and seeds (sunflower, sesame).
8. SODIUM:
   This element helps cells retain water and prevents dehydration. Sodium also enables ATP generation for energy. Hyponatremia (dangerously low sodium) is a concern for exercise lasting longer than five hours, especially in hot weather. This especially applies to slower-running marathoners. Most organized events have aid stations with salty snacks. Anyone out for more than a few hours, especially on a warm day, should make sure to get some salt from snacks and fluid-replacement drinks. Sodium-Rich Foods: fermented/pickled vegetables, miso, olives, capers, smoked salmon, sports drinks
9. ZINC:
   This mineral aids in post-exercise tissue repair and in the conversion of food to fuel. Both male and female athletes tend to have lower serum zinc levels compared with sedentary individuals. Endurance exercise is often correlated with periods of compromised immunity-zinc depletion may be one reason; as diets low in zinc can induce measurable reductions in the activity of the immune system. Those who train without days off lose zinc even more quickly. Altered zinc metabolism coupled with increased zinc excretion and stress levels may lead to fatigue and decreased endurance. Zinc-Rich Foods: Grass-fed beef, spinach, asparagus, shiitake mushrooms, crimini mushrooms, lamb, sesame and pumpkin seeds, garbanzo beans, lentils, quinoa, cashews, turkey, tofu, scallops, yogurt, oats.
10. VITAMIN E:
    For athletes, one of the most important antioxidants is vitamin E. Aerobic athletes may have an increased need for this vitamin because their cells undergo more oxidative damage. Research shows athletes have less cellular damage when they ingest more vitamin E. Supplementation can significantly decrease markers of oxidative damage to muscle tissue, but does not benefit performance.Vitamin-E-Rich Foods: almonds, hazelnuts, sunflower seeds, wheat germ Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.