Eat to Compete: Nutrients For Endurance Athletes
Of course, proper nutrition is also a major component of athletic performance, and endurance athletes need more nutrients than the average Yogi Berra. Following is a list of nutrients and their daily requirements for athletes in training. Nutrient Daily Requirements Rich Food Sources Calcium 1,200-1,500 mg almonds, fish, dairy products, tofu, turnip greens Glutamine 2 g raw spinach, 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, soy, peanut butter 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.