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NUTRITION FOR MUSCLES


Body Leadership has developed some quick facts to help you better understand how
different nutrients can affect the body.

MAGNESIUM (MACRO MINERAL)

'Smoothie Mineral'
60% is stored in bone and 25% in muscles
1. Releases muscles
2. Relaxes Nerves
3. Builds bone
4. Keeps blood circulating smoothly

Reacts with 300+ Enzymes involved in countless Metabolic Reactions
- Protein
- Carbs
- Fats
- Gene functions
- Storing fuel

Symptoms of deficiency
- Weakness
- Tremor
- Spasm
- Arthythmia/Tachycardia
- Increased blood pressure
- Blood sugar levels
- Amino acids
- Depression/anxiety
- Calcification

Source
- Spinach/pumpkin
- Cauliflower
- Brussels sprouts
- Tuna/salmon
- Cashews, almonds, peanuts
- Watermelon
- Cabbage
- Wheat/oats
- Brown rice
- Carrots
- Shrimp
- Strawberries

Recommended Daily Allowance
420mg per day

Cooking
Blanch spinach 35% loss of magnesium with cooking
Boil beans 65% loss of magnesium with cooking
Almond peanuts no loss of magnesium with cooking

ZINC

- Immune system
- Protein synthesis - growth maintenance of muscles
- Metabolism
- Smell/taste
- Allergies
- Hair/nails
- Sleep problems

Symptoms of deficiency
- Skin problems
- Immune deficiency
- Slow healing
- Muscle tension, cramps, spasms

Source
- Red meat
- Poultry
- Seafood/fish
- Grains/nuts/eggs/seeds

VITAMIN B

Group of 8 Vitamins
- Work together as a complex
- Releasing energy
- Nerve function

Symptoms of deficiency
- Decreased energy
- Neruropathy - tingling finfers and toes,
- Rashes
- Heart arrhythmias
- Mental problems
- Feeling of uneasiness
- Nervousness and sleeping difficulties

Source
- Green Vegetables
- Seeds
- Poultry
- Eggs
- Cereals
- Fruit

For more information about nutritients and their affect on your body please call our
friendly physiotherapists on 3847 8040.