You've nailed your macros and you're crushing your workouts… But there's something crucial you might be missing: micronutrients.
Ever felt tired despite getting enough sleep? Or noticed your recovery isn't as quick as it used to be? These could be signs that your micronutrient game needs work.
These essential nutritional components are often overlooked in the fitness world. They're the vitamins and minerals that keep your body running smoothly, from building muscle to helping you recover.
Micronutrients 101
Micronutrients are the essential vitamins and minerals you need to get from your food. Your body can't produce them, so you must obtain them through diet.
Micronutrients are crucial for:
- Healthy development and growth (think strong bones and muscles)
- Fighting off diseases (so you don't miss gym days due to illness)
- Maintaining metabolism (keeping energy high)
- Ensuring proper tissue function (faster recovery)
No BS tip: Eat a variety of colorful foods. Think of your plate as a rainbow – the more colors, the better. A diverse diet means more types of micronutrients, which leads to better health and a stronger immune system.
Vitamins
Fat-soluble vitamins include A, D, E, and K:
A: Supports eye health and immune function
D: Builds strong bones and aids immune, muscle, and nerve functions (also helps with calcium absorption)
E: Benefits vision, immune system, and wound healing
K: Aids blood clotting, bone and heart health, and insulin sensitivity
Water-soluble vitamins include B vitamins and C:
B vitamins: Support energy production, brain function, and immune system
C: Boosts immune system, aids wound healing, and helps with iron absorption
Sources of Micronutrients
Fat-soluble vitamin sources:
A: Orange and yellow vegetables (carrots, pumpkin, sweet potatoes), leafy greens (spinach, kale, broccoli), and animal liver
D: Oily fish, egg yolks, red meats, and liver
E: Olive oil, nuts, seeds, avocado, and leafy greens
K: Leafy green vegetables (spinach, kale, broccoli, Brussels sprouts)
Water-soluble vitamin sources:
B vitamins: Eggs, milk, animal products, and whole grains
C: Fruits and vegetables (especially citrus fruits and peppers), and leafy greens
Don't underestimate the importance of micronutrients! Micronutrients might not be as exciting as counting macros or hitting new PRs, but they're crucial. These vitamins and minerals are working behind the scenes, supporting everything from muscle growth to recovery. Next time you're planning meals, think about adding some extra color to your plate. Mix in different fruits and veggies alongside your usual protein sources. It doesn't have to be complicated - even small changes can make a big difference.
A lean physique is impressive, but a body that performs and feels great from the inside out is the real goal. Your body needs these nutrients to perform at its best, both in and out of the gym. Give it what it needs, and you'll likely see improvements in your energy, recovery, and overall health. It's our No Bullsh*t, Just Science way to level up!