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How to prevent nutritional deficiencies in active people

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The organism requires more than 44 nutrients in order to function properly. Within these, the macronutrients which provide the body with energy, such as carbohydrates, fats, and proteins, have to be consumed in greater amounts. Micronutrients, such as vitamins and mineral, are involved in numerous metabolic functions of the body, but provide no energy, because they contain no calories. As for electrolytes, they are involved in keeping the organism hydrated. When you are active, it is imperative that you eat a balanced menu, because exercise increases the need for some nutrients.


The adequate and regular consumption of carbohydrates helps maintain stable blood sugar levels, provides the energy required to think, complete daily tasks, and perform efficiently through your workouts while maintaining high glycogen reserves (the sugars stored in your muscles and your liver). Therefore, you need to get enough of them! They are found mainly in fruits and whole grains.

Calcium and Iron

These two minerals are likely to be found in insufficient quantity in the menu of active people. The consumption of calcium promotes the formation of bone tissue, while iron is involved in the production of haemoglobin, which carries oxygen to the cells (which is essential while exercising). Legumes and dairy products are a good source of calcium, while red meat and seafood contain high quantities of iron.

Sodium and potassium

The practice of physical activities increases the need for sodium and potassium (electrolytes), which are lost through perspiration and urination. Sufficient quantities of sodium and potassium need to be consumed in order to maintain hydration and replace losses. As an example, sodium can be found in vegetable juice and cheese, while potassium is found in legumes and potatoes.

By Karine Larose

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

How to prevent nutritional deficiencies in active peopleis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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