Men’s Fitness UK – October 2019

fromthe

source

5 foodspacked

withvitalvits

OILYFISH:oneof

theonlyfoodsources

forvitaminD,butalso

veryhighinbone-

strengtheningcalcium.

REDMEAT:thebest

sourceofiron.Trytoeat

lean,organicsources

onceortwiceaweek.

EGGS:agreatsource

ofB12andalsoa

vegetariansource

ofiron.

BERRIES:provide

aconcentrateddose

ofimmune-boosting

vitaminC.

WHOLEGRAIN

CEREALSANDBREAD:

botharegoodsourcesof

magnesium.

Photography

Shutterstock | 1.

Exercise Immunology Review

2. Nielsen et al, 2006 3. West, 2011; Hao et al., 20

exercise results in an increased loss of magnesium through

sweat and urine, which ups requirements by as much as 20

per cent, and is often the reason magnesium is found in

electrolyte products.

Good food sources of magnesium include nuts,

wholegrains, legumes, tofu, avocados and dark chocolate

making it a di cult mineral to become de cient in

said, due to heavy loss of sweat some individuals m

 nd they have lower than recommended levels.

It has been demonstrated that magnesium

supplementation, or increased intake of dietary

magnesium, can improve exercise performance –

but only in those who are magnesium de cient.^2

Iron

Iron is responsible for transferring oxygen betweenthelungs

and muscle tissues, making it essential for optimal exercise

function. When levels are low, oxygen cannot be delivered

to the working muscles quickly enough, which impairs

performance. In general, low iron levels result in poor energy

levels, as well as increased shortness of breath, poor appetite

and an increased risk of infections.

New evidence also demonstrates that a low iron level

is associated with an increased risk of stress fractures in

physically active individuals, and could be one of the  rst

signs of relative energy de ciency in sport.

While there are huge bene ts to taking an iron

supplement when levels are low, there is no improvement

to performance if levels are already within the normal limits.

For those concerned, they should ask for blood levels,

stores and saturation rate to be checked for an accurate

view of their status.

Probiotics

Not strictly a vitamin or a mineral, but probiotics do have

a role to play when it comes to performance. A number of

studies have been associated with a reduced incidence of

upper respiratory tract infections in athletes during winter

months when probiotics are administered.^3 Further research

also implies that probiotics can improve GI distress in

runners.