The best nutrients for getting in the shape of your life

-May 4, Hannah Hargrave , Fitness -

Getting in shape is down to more than just the number of reps and the intensity of your workouts.  Add certain hard-working nutrients to your diet to get fitter, faster, stronger and healthier all at once. 

To maximise your fitness regime and get in seriously great shape you need to look at how you’re fueling your body. A healthy, balanced diet beats any fad, but if you want to give your exercise regime an added boost, avoid injury and look your very best then here are some nutrients and vitamins you might want to hone in on. 

Related: Everything you need to know about Lumity’s new male supplements


To get the most out of pumping iron, you’ll want to consume it too. Iron helps keep your muscles strong by delivering oxygen to them.

In addition this mineral helps recovery time meaning you don’t need to leave so long between your sprints and weight sets.

Foods rich in iron: Dark chocolate, liver, soybeans, lentils, spinach


Our bodies naturally produce the amino acid carnitine but you can give it a little boost by adding certain foods or supplements to your diet. 

Carnitine is popular with athletes because it can enhance endurance. It has a positive impact on your metabolism as well, so if weight loss is your goal, carnitine is your friend 

On top of all of that it can help reduce muscle loss that can happen when you get older or with certain illnesses. 

Foods rich in carnitine: Chicken breast, red meat, cod,  cheddar cheese, ice cream, asparagus, whole wheat bread, whole milk

Vitamin D

To keep your exercise routine consistent you need to avoid injury, so it’s imperative your bones remain strong. This is where vitamin D comes in. Without enough of it your body begins to steal calcium from the bones and in turn weakens them. Make sure you’re spending plenty of time outside to benefit from the sun’s vitamin D packed rays and sneak the following foods into your diet as well. 

Foods rich in vitamin D: Tuna, salmon, egg yolks, cheese

Related: Vitamin D – the mood boosting, sunshine nutrient

Vitamin C

Avoid injury by adding more vitamin C to your life. Pulled muscles and torn tendons can be a disaster and not only limit your movement in daily life but at the gym too.  

Vitamin C helps maintain the all important connective tissues. Not only that but vitamin C can reduce cortisol production. This stress hormone can lead to weight gain and an expanding midsection which can knock your body goals off track. 

Foods rich in vitamin C: Citrus fruits, red and green peppers, strawberries, kiwi fruit, broccoli 

Vitamin E

Vitamin E packs a punch when it comes to caring for your skin, hair and nails and it’s great for muscle strength too. It not only helps your muscles to grow but to repair as well, so that you can recover quicker between workouts. 

If you’re burdened with arthritis or cramps which make working out difficult then vitamin E can improve those symptoms too. 

Foods rich in vitamin E: Dark, leafy greens, avocado, kiwi fruit, sunflower seeds, almonds

Omega 3 Fatty Acids

Give your joints a helping hand by ensuring they’re well lubricated by consuming plenty of omega 3 fatty acids. 

Your joints can really feel the strain when you exercise, especially with repetitive exercises, such as running or when you’re lifting weights. Omega 3 fatty acids keep joints well oiled and are anti-inflammatory and energy boosting too, so you can keep that workout going. 

Foods rich in omega 3 fatty acids: Fatty fish such as salmon and tuna, roasted soybeans, chia seeds, flax seeds, canola oil

Coenzyme Q10

Coenzyme Q10 is a powerful anti-inflammatory and antioxidant. It produces energy in cells, ups your endurance and can help you lose body fat. 

So in order to keep the levels topped up you need to add it to your body through food or supplements. 

Foods rich in coenzyme Q10: Organ meats such as liver and kidney, trout, mackerel, spinach, oranges, strawberries

You can naturally increase your intake of all the above with food but many of these minerals and vitamins are also found in Lumity Morning and Night Supplements which give your overall wellness an uplifting and nourishing boost. 

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