Often it’s just about the protein when it comes to people who exercise a lot. But there are many other nutrients that are important. Today I want to share 5 of them with you:

  1. Magnesium – In conjunction with calcium magnesium will aide in muscle contraction, nerve function, enzyme activation and bone development.  Good sources of Magnesium are green leafy veggies, nuts, lentils, bananas, dandelion, gojiberries, hempseeds, broccoli, swiss chard, raspberries and kiwis.
  2. Potassium – This mineral supports cell and heart function, regulates blood pressure, prevents bone loss and kidney stones and plays a vital role in muscle contraction. An hour of a hard workout can leave you loosing 200 to 600 mg of potassium. Good sources of potassium are bananas, oranges, raisins, plums, avocados, spinach and kale. A green smoothie or a fruit is a great post workout snack.
  3. Sodium – We are usually told to avoid sodium but the facts are that it is the biggest thing that we lose when we sweat. Even though it is not good for you in amounts that are too high salt is an essential thing for us. Salt will help your body to hang on to water therefore staying hydrated for a longer time. Healthy sources of sodium are tomatoes, sundries tomatoes, celery and swiss chard.
  4. Calcium – Is important for several processes in the body as mentioned above. Good sources of calcium our body can absorb easily are nettles, chia seeds, sesame, almonds, kale and macapowder.
  5. Chloride – This one might be new for you. Chloride is typically paired with salt and just like salt it is not lacking in the typical American diet. This mineral is needed to maintain fluid balance, blood volume, blood pressure and body fluid PH levels. Just like salt chloride is lost in high amounts through sweating. You can find chloride in seaweed, tomatoes, lettuce, celery and leafy greens.


These are just 5 important nutrients for all active people. Did you know all of them? Here you can read more.

As often green smoothies are a good allrounder.


More inspirations and recipes you can find on Instagram and Facebook. Let’s stay connected.

See you soon. Let’s rock.


Hej Hej, Ich bin Maria und hier auf MoreRawfood zeige ich dir wie auch du mit Rohkost dein Leben rocken kannst. Hier findest du Artikel rund ums Thema gesunde Ernährung, Nachhaltigkeit und ein gesundes Leben. Wenn du mehr über mich erfahren möchtest dann folge mir gern bei Youtube und Instagram.

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