Antioxidants like vitamins C and E are important for general health, but are particularly important for people who like to exercise, because of the physical stress put on the body. These stresses contribute to the muscle stiffness and soreness you feel after a hard workout. Calcium Low calcium intake increases one's risk for stress fractures and other bone injuries. Iron Iron is an important mineral for blood health. Without adequate iron stores, muscles will not get enough oxygen to work properly.
Women are especially at risk for low iron levels and anemia due to menstrual blood losses.
Meat is the best source of iron, because our bodies can absorb the iron in meat better than, say, the iron in spinach. However, beans, broccoli, and fortified cereals are good sources of iron as well. Any level of dehydration during exercise can severely hinder a person's performance. It is imperative to replenish fluids often during physical activity, especially long periods of exercise. Elizabeth Gilbert is a graduate student studying nutrition communication at Tufts' School of Nutrition Science and Policy.