Vitamins and Minerals for Working Out and Recovery
By Maria England, ABS Team
We often hear about how we need to get plenty of protein when we work out for a better recovery but what about vitamins and minerals? When working out we of course run the risk of straining muscles, but there are ways to prevent this and better recover in between workouts. This can be accomplished through eating a well balanced diet that contains plenty of vitamins and minerals!
Vitamin C is what we always think about when it comes to our immune systems, but it can also benefit us when it comes to recovering from a workout. For men it is recommended to get 90 mg of Vitamin C in a day, where as for women it is 75mg per day. Vitamin C actually is used in the production of collagen, which is a matrix that helps to rebuild tendons and ligaments. Great sources of Vitamin C are of course citrus fruits, as well as other vegetables and fruits like strawberries, bell peppers, and broccoli.
Magnesium is another nutrient that is important in bone health, but it is also important in muscle health and body protein. It actually helps muscles contract and it is component in building protein in the body. Magnesium is found in cocoa, chocolate, dark green vegetables, nuts, and can be found in milk products. It is recommended that men receive 420 mg a day and women 320mg per day.
Vitamin D is best known for its role in bone growth. It is important to get enough vitamin D when working out because it will help reduce fractures. The recommended amount of Vitamin D is 600 IU a day for both men and women. Of course one of the best ways to get vitamin D is through sun exposure, but another great source is through dairy products or vegetable based dairy products that have vitamin D added to them.
Calcium is the best mineral to help increase bone strength. If we don’t get enough calcium, it is actually taken from our bones and circulated in our blood. This can lead to bone weakness and possibly even fractures. We actually need 1000 mg of calcium per day, but as we get older our needs increase and we need 1200 mg of calcium per day starting at the age of 51 for women and 70 for men. The best source of calcium is dairy products and vegetable based dairy products, where vitamin D is added. But you can also find calcium in green vegetables and legumes.
ABS pancakes is a great source of calcium and actually provides 40% of your needed calcium for the day. We also recommend using unsweetened almond milk, which can add additional calcium to your pancakes, and it also adds vitamin D and magnesium. A great way to add vitamin C to your pancakes is to top your pancakes with fresh fruit like strawberries or oranges!
Eating a well balanced diet full of vitamin C, D, calcium, and magnesium will help you recover faster in between workouts and may even prevent possible injuries from workouts. This is especially important when first starting to workout, because we are still learning the best form and our bodies are adjusting to our new routine!
ABS Protein Pancakes http://abspancakes.com
Academy of Nutrition and Dietetics http://www.eatright.org