Summer Nutrients & Cramping

Nutrition is the #1 component along with sleep and stress reduction when it comes to optimal health/well-being! What we do at Digman Fitness is very regimented and thorough as far as routine goes, but what you are doing outside the gym is far more important!

Sleep—–Eat—–Train—–Hydration (article below)—–Recover/Stress Reduction—–REPEAT

Have a goal of being healthy and pursue.

Below are a few quick notes that you can print off for your refrigerator:

Sodium Research (Benefits)

* Sodium and Potassium are essential nutrients for prevention of cramps because of their involvement in conducting electrical signals to and from the muscle. Calcium and Magnesium are just as important for the contraction and relaxation of muscle fibers. Depleted carbohydrates can also be a leading factor in cramps because of fatigue.

 

Dietary Basics

Sodium-

  1. Pickles
  2. Sea Salt Nuts
  3. Beans
  4. Olives
  5. Cottage Cheese
  6. Sauces
  7. Healthy Cereals
  8. Bagels
  9. Soup

Magnesium-

  1. Beans
  2. Nuts
  3. Green Leafy Veggies
  4. Avocado
  5. Banana
  6. Sunflower Seeds

Potassium-

  1. Sweet Potato
  2. Squash
  3. White Beans/most beans
  4. Plain/Non-fat Greek Yogurt
  5. Clams
  6. Prunes
  7. Carrot Juice
  8. Bananas

A good snack/lunch for the summer time would be a whole wheat wrap with pickles, mustard, lean meats, loads of veggies and 24 oz of water (you can cut up lemons or limes, put them in the freezer then add them too your drink). Depending on your activity level, add a favorite hydrating fruit like banana or pears.