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Eat to Compete
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| Nutrient |
Athletes' Daily Requirements |
Rich Food Sources |
| Calcium | 1,200-1,500 mg | almonds, dairy products, fish, tofu, turnip greens |
| Glutamine | 2 g | raw spinach and parsley |
| Iron* | 10-15 mg | clams, lentils, oysters, pumpkin seeds, seaweed, spinach |
| Magnesium | 600-900 mg | fish, leafy green vegetables, pumpkin and sunflower seeds, quinoa |
| Potassium | 435 mg/hour** | avocados, bananas, beet greens, dried apricots and peaches, quinoa |
| Protein | 1.2-1.4 g/kg body weight | animal protein, beans, peanut butter, soy |
| Selenium | 200 mcg | Brazil nuts, beans, bran, garlic, mushrooms, seafood |
| Sodium | 100-300 mg/hour** | miso, olives, pickles, sports beverages, table salt |
| Vitamin E | 400-800 IU | almonds, hazelnuts, sunflower seeds, wheat germ oil |
| Zinc | 30-60 mg | bran, oysters, lean beef, egg yolk, fish, wheat germ, yeast |
*Do not supplement unless a deficiency is verified by a health care professional.
**Dosage during intense activity only. |
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