We talked about electrolytes yesterday and broke those down a bit. Today let's talk about Trace Minerals
Rest is important. It is just as important as the training itself. Any hard workout breaks down tissue. Rest days allow the body, your muscles/nerves/bones and connective tissue an opportunity to heal and rebuild.
What Are Trace Minerals
Trace minerals are minerals that you need, but just not in large amounts. They are, or have been in the past, easy to consume in adequate amounts in the diet. But, due in part, to current farming habits, the soil has become relatively deplete, and the amount of these minerals in our food is based on the amount in the soil that the plants are grown in.
Although we don't, typically, need much of these, they are nonetheless important, and more and more deficiencies are being seen due to soil depletion and poor dietary choices.
One of the most important trace minerals for athletic performance, Iron is essential for proper oxygenation. 70% of Iron is found in red blood cells and muscle cells. Iron makes up hemoglobin (in red blood cells) and myoglobin (in muscle cells), protein-mineral compounds that bind to and transports oxygen to cells. Iron is also required for energy production.
Iron levels influence endurance. If you have adequate iron to transport oxygen, then the muscles and tissues get a constant stream of oxygen, and energy to keep them going. If you are deplete, than the muscles fatigue quickly.
Women are more likely to have iron inadequacy or deficiency than men. You can have low Iron and feel the effects of low oxygenation without being fully anemic.
One study showed that endurance athletes needed 70% more iron than non endurance athletes. This is typically a significant issue for vegetarians.
There is a condition calls "sports anemia" that occurs at the onset of a intense workout regimen. This is due to the increase in blood plasma (fluid) that dilutes the blood and causes a false anema.
Iron needs Magnesium, Copper, Zinc and B Vitamins to properly work in oxygenation.
An easy way to increase Iron levels is to cook with Cast Iron (non coated) cookware. It can take 3-6 months to increase Iron levels in anemia cases.
Iron Rich Foods: Red Meat, Liver, Bone Broth, Beets, Cooked Greens (Spinach, Kale, Collards, Beet Greens, Brussels), Legumes (Garbanzo Beans, Lentils, Lima Beans, Black Beans, Kidney Beans, Navy Beans, Peas), Nuts and Seeds (Sesame Seeds, Pumpkin Seeds, Quinoa)
Zinc is one of my favorite trace minerals, and another one that is commonly low in women, and those with high carbohydrate and low protein diets. Zinc is important for the repairing of muscle fibers and damaged tissue. Zinc helps to regulate how protein in used in the body, and thus signals the use in the growth of muscle after a strenuous workout. Zinc is also the catalyst for millions of enzymatic reactions in the body that help with absorbing other vitamins (if you are low in zinc, you will have limited absorption of most all other nutrients), as well as signals the formation of red blood cells.
Zinc is commonly low in those with thyroid conditions, or reproductive hormone imbalances.
Zinc Rich Foods: Red Meat (Beef, Lamb, Elk, Venison), Turkey, Seafood (Shrimp, Oysters, Scallops), Legumes (Garbanzo Beans, Lentils), Nuts and Seeds (Pumpkin Seeds, Cashews, Sesame Seeds, Quinoa), Mushrooms
Copper is little known, but extremely important in the body. It regulates the metabolism of Iron and red blood cell formation, it is used in the Kreb's cellular energy production system, and is responsible for the healthy connection of collagen and elastin to maintain a strong connection tissue of the joint and blood vessels. Copper is also responsible for transporting iron to the bone marrow, where red blood cells are formed.
In the body Copper and Zinc are balanced 1:1. A copper deficiency is very rare. More often than not, there is an excess in copper and a deficiency in zinc.
Copper excess is more common in women due to Birth Control use, which causes a deficiency in zinc due to high levels of copper.
Copper Rich Foods: Trace Mineral Salts, seafood (Oysters, Shrimp), Nuts and Seeds (Sesame Seeds, Cashews, Tempeh, Walnuts, Sunflower Seeds, Quinoa), Mushrooms, Legumes (Lentils, Garbanzo Beans, Lima Beans)
Chromium is a trace mineral, that due to soil depletion, is found in lower amounts in our diet. Most chromium is used in the insulin processes that transport glucose to cells, and glucose is the instant energy source for cells. It also, to a lesser extent, aids in the metabolism of fats and proteins for cellular energy.
Although Chromium deficiency is rare, it is much more common in athletes. Due to the glucose needs and metabolism for athletes, and the high need for hydration, athletes tend to use and excrete more chromium in their urine.
Consuming foods rich in vitamins C in combo with foods rich in Chromium will increase absorption of chromium.
Chromium Rich Foods: Trace Mineral Salts, Broccoli, Green Beans, Romaine Lettuce, Brewers Yeast, Grains (Oats, Barley)
Breakfast: SPROUTED Sourdough Toast with Spinach fried egg, Ham, Cheese, Tomato & AVOCADO; Coffee
Did you know sprouting grains opens up access to more of the grains nutrition, and makes it easier to digest? Grains contain a chemical called Phytic Acid. This is a lovely chemical that helps to hold minerals in the grain until it is ready to be released and grow a new plant. The sprouting processes unlocks this bond and gives you access to the nutrition in the grain. Many people who believe they are gluten intolerant, but test negative are actually Phytic acid sensitive and have a hard time digesting grains that are unsprouted.
LunCh: Almond FRied Chicken, Quinoa Black Bean Salad
Quinoa is not a grain, but a seed. This is why it is higher in protein and fat. It actually contains all the essential amino acids, as well as Magnesium, Zinc, Copper, Phosphorus, Iron, and Folate.
Snack: GElato (chocolate/Coconut)
Sooo, this happened today...and it was worth every bite! So good!
Dinner: Blue Cheese Salad, Pork Shoulder W/Mustard Sauce, Mashed Potatoes, Collard GreeNs; Red wine
Dinner out! There will actually be quite a few meals out in the next couple of days. My sister is visiting and the kid's are with our parents...so girl's weekend!
Hyaluronic Acid 120mg
Total Water Today: 8 Cups