Part 2
You are training hard everyday with your workout programme to reach that ultimate fitness and fat-loss goal, sweating up, in some days feeling sore muscles, tiredness before or after workouts.
While doing this is critical to your ultimate success, it is not enough without a specific diet to support your training.
What you  eat before, during and after training is critical and it affects how well you perform. The right diet will support  your training programme and keep you in good health.
This article provides some of the basic nutrition needs that will supplement your body and keep you in good shape.
Here is a list of the most important nutrients you need:
- Potassium
Potassium is an essential nutrient that maintains fluids and electrolytes in our bodies, it is also necessary for the heart, kidneys and other organs to work normally. A deficiency in Potassium results in high blood pressure, heart disease, stroke, digestive disorder. Potassium can be found in the following foods.
- White beans, Baked potatoes with skin, Mushrooms
- Avocados, Dried apricots, Bananas,
- Magnesium
Magnesium is a mineral required by the body for maintaining normal muscle and nerve function in order to keep a healthy immune system, heart rhythm and building strong bones. It is also required by the body for energy production. Low magnesium in the body results in reduced ability to learn, constant muscle cramps, poor health heart.
Magnesium can be found in the following foods.
- Brown rice
- Avocados, Bananas, Nuts (Hazelnuts, Peanuts, Cashew)
- Low Fat Yoghurt, Spinach
- Vitamin B12
Vitamin B12 plays a vital role in the normal function of the brain, nervous system and other parts of the body for normal growth. A lack in Vitamin B12 can result in tiredness, constipation, anaemia and brain damage in severe cases. The following foods are the source of Vitamin B12
- Liver (Beef), Red Meat, Poultry
- Seafood, Low Fat Dairy products
- All Bran
Excessive Consumption of all of the above nutrients and vitamins can lead to certain health deficiencies, it is advisable to take seek advice or research about the optimal daily intake.
