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Optimising macronutrient intake is the name of the game when it comes to achieving your bodybuilding and fitness goals, right? While this is true to a certain degree, if you are not paying attention to your micronutrient intake, you may be short-changing yourself in terms of results.
One of the biggest problems with the typical bodybuilding and fitness diet is that you limit, or negate, the intake of certain foods which in turn limits the intake of certain micronutrients, otherwise known as vitamins and minerals. The problem is that all vitamins and minerals play a vital role in bodily function from hormone optimisation, to metabolism, to physical performance.
Three of the most important vitamins and minerals, which intake is often compromised by strict dieting, include; magnesium, vitamin D, and calcium.
Did you know that this essential mineral is involved in over 300 chemical reactions within the body? A magnesium deficiency can result in increased blood pressure, muscle cramps, lack of sleep and headaches.
While foods like green, leafy veg, nuts and seeds can provide a sufficient dose of magnesium for the average person, they may not be adequate for bodybuilders and athletes who push their bodies to the physical limit each and every day.
Because magnesium plays such a vital role in a number of bodily processes as well as physical performance, it is suggested to supplement with between 300-400mg per day which is split into two doses, one of which should be taken in the morning and the other in the evening.
Vitamin D plays a large role in a plethora of hormonal processes and although it can be synthesized through sun exposure, during winter when we remain predominantly indoors, it is important to supplement with this powerful testosterone optimising vitamin.
By ensuring that you supplement with a sufficient dose of vitamin D, you will be placing yourself in the best possible position to ensure high testosterone levels. High testosterone levels can lead to increased strength, muscle gain and fat loss, and I mean, who wouldn’t want to maximise these physique-altering triad of benefits.
When purchasing a vitamin D supplement, opt for one which also contains vitamin K as recent research suggests that vitamin K is highly involved in the uptake of vitamin D.
It is commonly known that calcium strengthens the bones but did you know that it also essential for muscle contraction?
The typical bodybuilding diet often eliminates dairy as a food source which is the supreme source of this vital micronutrient. But if we limit calcium intake, aren’t we perhaps limiting our performance in the gym as muscle contraction may be compromised?
While dairy products are one of the best sources of calcium and should not be left out of your diet, but instead should be timed correctly to help with recovery. One of my favourite recovery drinks is chocolate milk, not just because of the delicious taste, but also because it has been scientifically-proven to yield excellent results when consumed post-workout.
Alternatively, if you are really trying to keep your diet clean, then calcium supplementation is an absolute must. Like vitamin D, it is crucial to take vitamin K with your calcium as it cannot be synthesized without it. So, make sure that you either buy a stand-alone vitamin K supplement to add to your calcium or purchase one which contains vitamin K.
Calcium is the most abundant mineral in your body and forms the basic structure of your bones and teeth, including cell membrane protection.Just one serving of SNP CalMag provides 40% of the recommended daily amount of calcium in a bio-available form, as well as the key minerals zinc and magnesium, with added Vitamin D to maximise absorption.
While these micronutrients do not play any direct role in helping you to achieve an awe-inspiring muscular and chiselled physique, they are a necessary component in facilitating a number of processes to help you boost performance in and out of the gym which in turn will lead to better results should the rest of your diet and training be on point.