Eat to Compete
Eat to Compete

Nutrient
Athletes' Daily Requirements
Rich Food Sources
Calcium1,200-1,500 mgalmonds, dairy products, fish, tofu, turnip greens
Glutamine2 graw spinach and parsley
Iron*10-15 mgclams, lentils, oysters, pumpkin seeds, seaweed, spinach
Magnesium600-900 mgfish, leafy green vegetables, pumpkin and sunflower seeds, quinoa
Potassium435 mg/hour**avocados, bananas, beet greens, dried apricots and peaches, quinoa
Protein1.2-1.4 g/kg body weightanimal protein, beans, peanut butter, soy
Selenium200 mcgBrazil nuts, beans, bran, garlic, mushrooms, seafood
Sodium100-300 mg/hour**miso, olives, pickles, sports beverages, table salt
Vitamin E400-800 IUalmonds, hazelnuts, sunflower seeds, wheat germ oil
Zinc30-60 mgbran, oysters, lean beef, egg yolk, fish, wheat germ, yeast
 *Do not supplement unless a deficiency is verified by a health care professional.
**Dosage during intense activity only.


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