Do you feel tired very quickly every time you do your workout? Even if everything seems to be well with your diet, you may be missing some important nutrients.

Specifically, three nutrients that help in their way to have more energy.

Vitamin D

Many studies have been done on the benefits of Vitamin D to athletes – it reduces the risk of injury and improves muscle function.
Supplements of this vitamin can reduce the time we need to replenish our energy after exercise and a recent study by Edinburgh Queen Margaret University concluded that they can improve our performance.

To be sure we get enough vitamin D we need sun exposure, but there are some foods that can help.

Tuna, salmon, egg yolks and mushrooms are all good sources.


This important metal is required in more than 300 metabolism functions.

It helps us to keep our muscles and nerves working properly, but at the same time regulates blood sugar.

Most important, though, is its role in the creation of DNA – it is among the factors involved in creating muscle and bone mass, and this makes it extremely important for our overall health and athletic performance.

Increased strength and endurance, as well as better sleep, are among its other benefits.

Our body absorbs less magnesium if we consume too much caffeine, alcohol and sugar. The best sources of magnesium are almonds, avocado, beets, brown rice, legumes and spinach.

Vitamin C

We all know that Vitamin C enhances the functioning of the immune system.

But this valuable nutrient also helps our endurance as well as the process of restoring the body after strenuous exercise.

High levels of Vitamin C enhance fat burning, delay fatigue and help us take full advantage of the hours we work out.

The best sources of Vitamin C are citrus and red peppers, as well as broccoli, kiwi, strawberries and melon. If we eat the five servings of fruit and vegetables a day that provide a balanced diet, we can be sure that we will have no problem missing this important vitamin.


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