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!) |
| 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)