What are we eating and how can it help our fitness?

Monday, 18th January 2016

We've all heard the classic saying 'you are what you eat', but how much of that is actually true? Our gym team at Pendle Leisure Trust have helped people from all walks of life and ambitions to reach their targets – so how can we help you?

Exercising is important, but your diet is imperative. We’ve compiled a list of the key nutrients and food types which can assist you on your fitness journey.

Iron Red blood cells health (Important for cardiovascular fitness)
Calcium Bone and teeth health (Useful for strength)
Potassium Balances water and acid, helps with protein and carbohydrate usage
(Assists endurance)
Selenium Disease fighting organisms health (Helpful in preventing illness)
Sodium Blood pressure health (Supports general health)
Zinc Immune system health (Good at preventing colds)
Sugar Energy (Too much can lead to excess body weight!)
Biotin Formation of glucose and fatty acids (Important for fueling our muscles)
Vitamin A Assists eyesight (Enhanced night vision when exercising in dimmed light!)
Vitamin B1 Converts blood sugar to energy (Useful for additional energy)
Vitamin B2 Process energy from carbohydrates, proteins and fats, helps the skin and
eyes (Get that energy fast, whilst keeping the skin and eyes intact!)
Vitamin B3 Process energy from carbohydrates, proteins and fats, helps the Digestive
System (Get that energy fast!)
Vitamin B5 Process energy from carbohydrates, proteins and fats (Get that energy fast!)
Vitamin B6 Helps the brain function (Intelligence can be the key to enhanced fitness!)
Vitamin B9 Important for the production of cells (There is no fitness without these!)
Vitamin B12 Red blood cells health (Assists cardiovascular fitness)
Vitamin C Helps heal wounds, keeps gums and teeth strong, also the immune system
(It’s hard to exercise when you have tooth ache or a cold!)
Vitamin D Helps the body use calcium and improve muscle health (Speaks for itself!)
Vitamin E Helps the circulatory system (Helpful for all aspects of fitness)
Vitamin K Helps blood clotting (Recovery from injuries – don’t get injured!)

Foods which contain those nutrients

Iron Lean red meat, nuts, egg yolks, animal liver/kidney/heart
Calcium Milk, yoghurt, cheese, green leafy vegetables
Potassium Fish, meat, tomatoes, potatoes, bananas, nuts, chocolate
Selenium Fish, red meat, grains, eggs, garlic
Zinc Beef, pork, lamb, dark meat, fish, dairy products, peanuts
Sodium Salt (Too much can give you a high blood pressure)
Biotin Carrots, bananas, liver, cereals, yeast, cauliflower
Vitamin A Egg yolk, cheddar cheese, beef liver
Vitamin B1 Pork, whole grain cereals, navy/kidney beans
Vitamin B2 Red meats, dairy products, green vegetables
Vitamin B3 Meat, fish, peanuts, yeasts, milk, eggs
Vitamin B5 Peas, beans, fish, lean meat, whole grain cereals
Vitamin B6 Pork, fish, eggs, soybeans, oats, whole grains, bananas, nuts
Vitamin B9 Leafy greens, broccoli, mushrooms, liver, dry beans & peas
Vitamin B12 Meat, milk, eggs, cheese, chicken, fish
Vitamin C Citrus juices/fruits, tomatoes, berries, potatoes with skin, Broccoli
Vitamin D Eggs, tuna, fish liver oils, sun exposure
Vitamin E Margarine, vegetable oil, egg yolk, nuts, liver, peanut butter
Vitamin K Dark leafy green vegetables, beef liver, green tea, cheese

Written By: Daniel Owens (Fitness Instructor - Pendle Wavelengths)