Pay Attention to the Following Details and Small Things

Pay Attention to the Following Details and Small Things

Of course, everyone involved in fitness would like to achieve, at least approximately, the appearance of the guys we see in specialized magazines. But, in order to achieve results somewhat similar to theirs, we must look at the difference between “them” and “us”. Because, basically, we also train hard and take care of our diet. However, if we take a closer look at this problem, we will see that there is something else, which we are probably overlooking.


Therefore, pay attention to the following details and trifles.
In order for you to understand what we are talking about, we will ask you the following question: When was the last time you focused on your mineral intake? You don’t remember. You forget, or don’t know, that minerals play a vital role in muscle growth and recovery.

List of the most important minerals for an athlete

1. Potassium – is an important electrolyte that regulates the level of water in the body. It plays a key role in conducting electrical impulses through nerves and cells. Low levels of this mineral can lead to fluid loss, dehydration, cramps and general weakness

2. Vanadium – recent research proves that it has a significant effect in replenishing glycogen reserves in the body. The action of vanadium can be compared to the effects of the presence of iron in human blood.

3. Iron – this is a mineral that is directly responsible for oxygen transport. How quickly the body recovers from strenuous training depends on it. In addition, it is extremely important for women who play sports, because iron is lost during the menstrual cycle. Therefore, special attention should be paid to the intake of red meat, which is extremely rich in this mineral.

4. Phosphorus – is present in the body in larger quantities and participates in the production of creatine phosphate. The introduction of this mineral into the body is particularly important because it reduces the level of lactic acid in the blood during training.

5. Sodium – regulates the amount of water in the body. Excessive use of this electrolyte can cause swelling, associated with excess water. However, you should not limit its intake too much, because your body will take care of keeping the required amount.

6. Zinc – participates in most aspects of muscle growth. But intense exercise reduces its concentration in the body. On the other hand, it is very difficult to get sufficient amounts of zinc through a regular diet. Therefore, special attention should be paid to its supplementation.

7. Calcium – is a very important mineral for athletes and contributes to normal muscle contraction. However, many people avoid dairy products that are rich in calcium. At the same time, they consume larger amounts of protein food, which promotes calcium excretion. Therefore, in order for this mineral to be properly absorbed, it needs vitamin D.


8. Magnesium – supports energy production and protein synthesis. Participates in muscle contraction and conducts impulses through nerves. Of course, all this is aimed at helping you achieve the best possible results.


We know that minerals are essential for both professional and recreational sports.
However, an overdose with one or more minerals can create an imbalance in your body and disrupt the positive effects of other elements. In other words, you may end up wasting all your efforts and not achieving the desired results. For this reason, carefully analyze the diet and consult an expert. And, finally, pay attention to the mentioned details and little things.