YOU Docs Daily The online edition of their daily newspaper column
What to Eat for Workout Energy
If you have less energy at the end of your usual workout than a solar panel in the rainforest, you could be in need of an important mineral. Zinc helps your body rid itself of the excess carbon dioxide that can build up during a bout of physical activity. If you're low on the nutrient, you may tire more quickly. It's not just a theory: There's evidence that men who get enough zinc do much better on exercise tests (not involving the bedroom, but some reported that, too) than men who are low on the mineral.
Zinc also helps your muscles process oxygen into energy while you're sweating it out or walking at a pace that helps you maintain your stamina. This mineral isn't just good for your workout: Zinc also helps you maintain a healthy immune system, helps wounds heal faster, and helps enzymes do their jobs well to keep your body running smoothly.
Aim for at least 15 milligrams (mg) of zinc per day from food and supplements -- that's the amount in most multivitamins, so if you faithfully take one, you're set. However, like everything from single-malt scotch to dark chocolate, too much isn't good. In zinc's case, it can actually make you sick. So while you want to be sure you get your 15 mg or so, don't exceed 30 mg per day. But since zinc-rich foods only average about 2 mg, you can safely get some extra from your diet. Good sources: crab; turkey; chicken; beans; yogurt; and, in smaller amounts, sunflower seeds and almonds.
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