Eat to Compete

Eat to Compete


Nutrient	Athletes' Daily Requirements	Rich Food Sources
Calcium	1,200-1,500 mg	almonds, dairy products, fish, tofu, turnip greens
Glutamine	2 g	raw spinach and parsley
Iron*	10-15 mg	clams, lentils, oysters, pumpkin seeds, seaweed, spinach
Magnesium	600-900 mg	fish, leafy green vegetables, pumpkin and sunflower seeds, quinoa
Potassium	435 mg/hour**	avocados, bananas, beet greens, dried apricots and peaches, quinoa
Protein	1.2-1.4 g/kg body weight	animal protein, beans, peanut butter, soy
Selenium	200 mcg	Brazil nuts, beans, bran, garlic, mushrooms, seafood
Sodium	100-300 mg/hour**	miso, olives, pickles, sports beverages, table salt
Vitamin E	400-800 IU	almonds, hazelnuts, sunflower seeds, wheat germ oil
Zinc	30-60 mg	bran, 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.