Supplements

Phosphorous & MagnesiumSodium/SaltCalciumPotassium

magnesium logo
When planning to lose or gain weight, ingesting the appropriate nutrients can make a huge difference even from the
cellular level. Phosphorous and Magnesium enhance your cells to metabolize carbohydrate, stimulate the formation of phos logoAdenosine Triphosphate (ATP): the energy source for every action you do, the making of DNA, and protein synthesis (the breakdown of protein). The Recommended daily intake for Phosphorous for adults is: 800mg and the daily intake for Magnesium is 300mg.

 

 

 

Food Sources for Both Electrolytes:

Phosphorous                                                     Magnesium

Beef (40z): 235mg                                            Beef (4oz): 24mg

Tuna Fish, Canned (4oz): 250mg                Tuna Fish, Canned (4oz): 35mg

Skim Milk (8oz): 260mg                                  Skim Milk (8oz): 25mg

Whole Milk (8oz): 220mg                              Whole Milk (8oz): 30mg

 

  Contrary to popular beliefs, sodium is an important electrolyte for your body and helps in the

balancing of fluid within the cells and in the bloodstream, muscle contraction, it helps your heart to send electrical signals, and also helps with nerve impulse transmission across the body. The sodium-potassium pump/pathway helps pull unneeded fluid out of the cell into the vascular space (bloodstream). During physical Sodium saltactivity/exercise, these sodium-potassium pathways regulate the amount of sodium that leaves the cells. Even though the body genetically tries to retain as much sodium as possible to sustain cell functions, the sodium level still drops due to the sweating you do when you work out. Hence, it’s very important to hydrate appropriately to replete the lost sodium. According to the CDC: “The average daily sodium intake for Americans is 3,400mg/day, an excessive amount that raises blood pressure and poses health risks”. The recommended daily intake for sodium is 2,300mg/day, but since sodium is basically in most of our food supply and is hard to regulate, Fit Is Fashion recommends limiting your countable sodium intake to 1,500mg/day, even for active individuals. Excessive salt intake can create elevated blood pressure to dangerous levels that could cause stroke or a blood vessel to rupture during moderate to vigorous physical activity.

Food Chart guidelines to help you count your sodium intake:

Gatorade 240ml Bottle: Sodium 110mg

Table Salt (1 tbsp): 2,000mg

Soy Sauce (1 tbsp): 1000mg -1,400mg

Ketchup (1 tbs)   : 170mg

White Bread (1 slice): 140mg

Whole Wheat Bread: (1 slice): 190mg

American Cheese (1 oz): 450mg

Chicken Light or Dark meat (4oz): 85mg

 

Calcium is primarily the source of strength for all bone health. Calcium, however doesn’t function independently. It needs its partner in crime: Vitamin D for better absorption. They are known as Bonnie & Clyde in terms of functionality. Calcium enters the body through dietary means and the active form of Vitamin D helps with the absorption of Calcium in the stomach through the bloodstream. A huge source of Vitamin D is from the sun, but it also comes in most of our food supply. Calcium helps with Bone Strength and Density, skeletal muscle contraction cardiac muscles contraction, modulation of cell growth, and activation of enzymes. According to the U.S. Department of Agriculture, the recommended daily allowance for adults is 800-1200mg

 

 

 

Food sources and references of calcium:

Cottage Cheese (1oz): 75mg                       American cheese (1oz): 190mg

Low Fat Yogurt (1 cup): 430mg               Collard Green, Raw (3oz): 220mg

Green Beans (1 cup): 70mg                        Spinach, Raw (3oz): 85mg

Tofu (3oz) 120mg                                            Rhubarb (1 cup) 270mg

Is usually known as the twin brother to sodium, just because they usually work side-by-side in the body. Potassium’s main role in the body Potassiumis to help initiate action potentials in the heart (a process of initiating electrical activity in the heart so the heart can beat/pump). The recommended level of potassium in the body at all times is between 3.5 – 5mEq/L. (3,500mg/day). A light decrease or increase in the potassium level is enough to throw your cardiac rhythm out of synch. And certain rhythms your heart may go in could be irreversible or deadly. Eating a whole banana 30 minutes to an hour prior to your workout could make a huge difference to repleting the potassium you’ll lose during workout. Hydrating during workout with electrolytes-filled fluids is beneficial than just drinking plain old water.

 

 

Food Sources of potassium and Reference Range:

Avocado: Small Medium Large: 900mg 1200mg 1500mg

Banana:     400mg -600mg                        White Bread (1 slice): 24mg

Orange: 230-300mg                                    Tomato large: 400mg

Raisin (half a cup) 800mg                         Celery (1 stick) 200mg

Strawberry Raw (1 cup) 250mg              Onion (1 large) 180mg

Cauliflower (1 cup): 300mg                     Whole Milk: (8oz): 400mg

Mushroom (10 Small) 500mg                Pork (4oz): 350mg

Chicken (4oz) 255mg                                 Pink Salmon Raw (3oz) 400mg