![\"10-Nutrients-Athletes-Need\"](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/01\/10052144\/10-Nutrients-Athletes-Need.jpg\")
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You eat lots of produce and lean protein, so you\u2019re probably all set with vitamins and minerals, right? If you\u2019re hitting the gym on a regular basis, that may not be the case. Certain nutrients are vital for your muscles to work efficiently, and, \u201cmoderate to vigorous exercise increases the loss of some minerals, mostly through sweat,\u201d says Kelly L. Pritchett, R.D.<\/a>, spokesperson for the Academy of Nutrition and Dietetics<\/a>. Translation: Being active could mean your stores are totally tapped out. Read on to learn which of these essentials you might be missing and how to up your intake to help you perform at your peak.<\/p>\n Lacking the energy to push out those last few reps? Chances are you\u2019re low on this group of micronutrients, which includes vitamins B6 and B12, thiamin, riboflavin and folate. The body uses these to convert protein and sugar into energy and to produce red blood cells. Athletes with low levels performed worse during high-intensity exercise, according to research published<\/a> in the International Journal of Sport Nutrition and Exercise Metabolism. Milk does a body good \u2014 the commercials didn\u2019t lie. Each additional cup of skim milk consumed per day reduced runners\u2019 incidence of developing a stress fracture by 62 percent, according to a study<\/a> from the American Academy of Physical Medicine and Rehabilitation. The calcium, along with vitamin D, potassium and protein in the dairy drink significantly increased participants\u2019 bone density \u2014 and a strong skeleton is key for any high-impact activity. Up to half of people<\/a> who work out in chilly conditions suffer from some degree of exercise-induced asthma. Good news: The citrus that\u2019s in season all winter, like oranges and grapefruit, might help. Vitamin C can reduce<\/a> coughing, wheezing and shortness of breathe during and after exercise, according to recent research from the University of Helsinki in Finland. It also significantly decreases the likelihood of active people coming down with the common cold<\/a>. Soaking up some sun doesn\u2019t just boost your mood \u2014 it can pump up your power, too. In a new study<\/a> from Newcastle University in England, patients reported less fatigue after receiving a dose of vitamin D. Why? Without enough of this nutrient, the mitochondria in muscle fibers can\u2019t adequately regenerate energy after your muscles contract, making you feel tired more quickly. If you\u2019re a gym devotee, you can slash the chance of becoming sick by consuming some of this oily antioxidant. Taking the vitamin lowered risk of pneumonia by 69 percent among nonsmokers who exercise, according to a study<\/a> published in the journal Clinical<\/i> Epidemiology<\/i>. To help your muscles work efficiently, you need to pump some iron \u2014 literally! An hour of working out could deplete 5.7 percent<\/a> of your level of this mineral, which helps red blood cells carry oxygen to muscles. Losing too much of your stores can result in iron-deficiency anemia<\/a>, which causes fatigue and zaps your endurance during lengthy sessions. This mineral is a powerhouse for weekend warriors to pro endurance athletes alike. \u201cMagnesium is a component of more than 300 enzymes involved in energy metabolism, plus it plays a role in bone formation,\u201d says Pritchett. Improved bone density is important for protect yourself from stress fractures during high-impact activities. You lose magnesium through sweat, so munch on some good sources of it before a hard weight-training session or long run. There\u2019s a reason marathoners grab a banana after crossing the finish line: Its high potassium content helps nix cramps and speed up recovery. How? The mineral works with sodium to help your muscles and nerves work properly. Plus, says Pritchett, \u201cIt\u2019s the primary electrolyte in intracellular fluid, meaning it plays a big role in balancing water content throughout the body.\u201d Consider it essential fuel following a tough workout or a strenuous outing lasting more than an hour. It seems like \u201csodium\u201d is a swear word in the health-o-sphere \u2014 and with its prominence in processed and take-out food, it\u2019s true many people need to cut back<\/a>. But if you\u2019re into endurance events, by sweating out sodium and hydrating with water alone, you could experience heat cramps or hyponatremia<\/a>, a low concentration of sodium in the blood that can be fatal in extreme cases. \u201cSalty 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,\u201d advises Pritchett. For long or grueling sessions, stash some salt packets in a pocket or FuelBelt<\/a> and eat them mid-workout.1. Vitamin B<\/b><\/h3>\n
\n<\/i>Get more from: <\/b>Tuna, black beans, lentils, peanuts<\/p>\n2. Calcium<\/b><\/h3>\n
\nGet more from:<\/b> Milk, yogurt, leafy greens, beans, fortified cereals<\/p>\n![\"Broccoli\"](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/01\/10052206\/Broccoli_2.jpg\")
<\/a>3. Vitamin C<\/b><\/h3>\n
\nGet more from:<\/b> Oranges, strawberries, bell peppers, kale<\/p>\n4. Vitamin D<\/b><\/h3>\n
\nGet more from<\/b>: Milk, salmon, trout, egg yolks<\/p>\n5. Vitamin E<\/b><\/h3>\n
\nGet more from:<\/b> Sunflower seeds, almonds, peanut butter<\/p>\n![\"Paleo](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2013\/12\/10052851\/Paleo-Diet_2.jpg\")
<\/a>6. Iron<\/b><\/h3>\n
\nGet more from:<\/b> Beef, eggs, spinach, broccoli, fortified cereals<\/p>\n7. Magnesium<\/b><\/h3>\n
\nGet more from:<\/b> Leafy greens, almonds, halibut, quinoa<\/p>\n8. Potassium<\/b><\/h3>\n
\nGet more from:<\/b> Sweet potatoes, bananas, avocados, tuna<\/p>\n![\"Pistachios\"](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/01\/10052205\/Pistachios_2.jpg\")
9. Sodium<\/b><\/h3>\n
\nGet more form:<\/b> Gatorade, pretzels, salted nuts<\/p>\n10. Zinc<\/b><\/h3>\n