important Vitamins And Minerals You Need When Working Out


Regular exercise is an important part of staying healthy; however, you will only receive the desired results with the right kind of diet. Food plays a big role in your health, and this is because of all the different vitamins and minerals that your body gains. Every food group has something different to offer, but some of these vitamins and minerals are more beneficial for you if you are planning on getting in shape. Let’s look at what you will need to eat when you are working out.


Potassium is an electrolyte that helps to balance the amount of fluid that exists within our body cells. This means that it is important for muscle contraction, a very useful function for regular exercise. However, there is more to potassium than you may think.

This super mineral is also responsible for regulating your heartbeat, which will aid you during your warm downs and recovery. What’s more, potassium is used to transport other nutrients around the body. Therefore, you will not get the proper benefits from everything else on this list without a healthy amount of potassium in your body. Potassium can be found in bananas, apricots, raisins, and spinach.


Magnesium is like potassium in the way it helps with muscle contraction. Both minerals will prevent cramping; however, magnesium has another bodily function. This mineral is responsible for energy production. Therefore, you will need to consume food that contains magnesium to avoid feeling sluggish after your workout

Leafy green vegetables, such as spinach or kale are rich in magnesium. Also, you will find it in nuts like cashews or almonds. While magnesium is important for exercise, you will find that it has other benefits, such as lowering blood pressure and reducing your risk of heart disease.


Almost everyone should be aware of the benefits of calcium. It is the mineral responsible for maintaining healthy bones and growth, something that would have been taught to you at an early age. Calcium is found in milk, cheese, butter, and most other dairy products. However, the biggest benefit that you will gain from calcium is that it is needed to maintain healthy teeth. Therefore, you will find that tooth aligners for children or adults will be more effective if you wish to straighten teeth. 

When working out, you want to avoid injury so that you don’t lose momentum. The best way to stay fit is by keeping your bones nice and strong with a regular dose of calcium.

Vitamin D

Fortunately, calcium isn’t the only way to strengthen your bones. Vitamin D is also able to provide your body with this benefit, regulating the amount of calcium in your body to deliver it where it is needed most. What’s more, vitamin D also helps to regulate the cellular processes in your body, ensuring that every muscle can work when needed.

The most prominent source of vitamin D comes from natural sunlight. While it is important to spend time outside, try not to get too much exposure as this can lead to skin damage or other illnesses. Luckily, you can also find vitamin D in foods such as red meats, fish, and eggs.

Vitamin C

Vitamin C is another nutrient that will benefit you greatly before working out. This vitamin is necessary for cell growth, the very phenomenon that is responsible for muscle toning and growth. As you get older, your body struggles to grow cells effectively. Therefore, you should keep taking Vitamin C as you age.

Vitamin C is found in a lot of citrus fruits, such as oranges, lemons, kiwis, etc. However, you will get the most out of this nutrient by taking a vitamin c supplement before your workout. Doing so will prime your muscles so that they are at their most pliable, increasing their chance for growth.

Omega 3

Omega 3 is the outlier on this list as it does not support the growth of muscles or bones; however, it still has an important role to play. Omega 3 is a mineral that aids with the lubrication of your joints, making it less likely that they will seize up during a workout. 

Your muscles will begin to loosen after a vigorous workout, and this can cause them to become sore. Keeping them lubricated with Omega 3 is a good way to avoid this problem and prepare them for your next workout. Omega 3 is found in most fish products, but you will also find it in seeds, such as flaxseed and walnuts.


Your daily workout will only be effective if you are eating the right foods. The right foods should contain the vitamins and minerals above, but balance is key. Try to cater your diet to include a regular dose of all of these nutrients to get the most out of your exercise regime.

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