operly. Plus, says Pritchett, “It’s the primary electrolyte in intracellular fluid, meaning it plays a big role in balancing water content throughout the body.” Consider it essential fuel following a tough workout or a strenuous outing lasting more than an hour.
Get more from: Sweet potatoes, bananas, avocados, tuna
It seems like “sodium” is a swear word in the health-o-sphere — and with its prominence in processed and take-out food, it’s true many people need to cut back. But if you’re into endurance events, by sweating out sodium and hydrating with water alone, you could experience heat cramps or hyponatremia, a low concentration of sodium in the blood that can be fatal in extreme cases. “Salty sweaters (who notice a white film on their skin after a workout), heavy sweaters (who produce a high volume of sweat during exercise), people working out in hot, humid temperatures, and endurance athletes need to pay close attention to their sodium intake,” advises Pritchett. For long or grueling sessions, stash some salt packets in a pocket or FuelBelt and eat them mid-workout.
Get more form: Gatorade, pretzels, salted nuts
Loading up on carbs while limiting protein and fat causes deficient levels of zinc in up to 90 percent of athletes. This can zap your energy and endurance. Likewise, recent research from the United States Department of Agriculture found that limiting zinc intake lessened cyclists’ oxygen uptake — leading them to fatigue more quickly. Make sure you have enough of the mineral for a challenging session by ordering a side of meatballs during your pre-race pasta dinner.
Get more from: Red meat, chickpeas, pumpkin seeds, quinoa
Going overboard with some nutrients can be as detrimental as skimping on them, so talk with your doctor before changing your diet or reaching for any supplements. Figure out the right balance for you — then go out and set a new personal best.