UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem

supplement. If you’d rather not get your nutrition from a jar, the best food sources of vitamin E are almonds and wheatgerm. Fortified cereals are also a good choice.Zinc Zinc keeps your immune system healthy and makes wound healing and injury recovery

be at risk of nutritional deficiencies as well as poor physical performance.General healthy-eating guidelines as well as specialist requirements for athletes apply to meat-eaters and vegetarians. You daily aim should be to base your meals and snacks

Potassium Complements the action of sodium Vegetables, fruit (especially bananas), and juices May encourage sodium secretion and help to reduce blood pressure Extra potassium is not known to enhance performanceZinc Involved in metabolism of fats, carbohydrates

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You must have an adequate amount of iron in your blood to get oxygen to your muscles. If you don’t get

it harder to get enough iron and zinc, especially if you’re female. You also may come up short on vitamins B12 (not found in plant foods) and D as well as riboflavin.Pregnancy. Supplement with iron and folic acid or eat fortified cereals just in case

of the British Nutrition Foundation. Here's how to add some nutritional punch to your menu, inspired by cuisines from around the world.Poland: BeetsGreat for: Soothing inflamed musclesHearty and rustic, Polish meals often feature beetroots, either raw in salads

), which helps in the production of energy. Add them to salads, soups and stir-fries. SteakOne portion of the beef in this dish contains more than 70 per cent of your recommended daily allowance of zinc. As well as promoting a healthy immune system

, but it is purported to be an aphrodisiac and anti-depressant too! Closer to home you could try nettles. They’re a highly nutritious source of nutrients including silica, zinc, iron, B2, B5 and folic acid. The plant has incredible restorative and tonic properties

with vitamin B12 (which helps metabolise energy), iron (which transports oxygen to muscles) and zinc (which bolsters the immune system). Red meat gets a lot of bad press and it can have its nutritional drawbacks, but not if you choose wisely.Your Concern