Eat to Compete
||Athletes' Daily Requirements
||Rich Food Sources|
|Calcium||1,200-1,500 mg||almonds, dairy products, fish, tofu, turnip greens|
|Glutamine||2 g||raw spinach and parsley|
|Iron*||10-15 mg||clams, lentils, oysters, pumpkin seeds, seaweed, spinach|
|Magnesium||600-900 mg||fish, leafy green vegetables, pumpkin and sunflower seeds, quinoa |
|Potassium||435 mg/hour**||avocados, bananas, beet greens, dried apricots and peaches, quinoa |
|Protein||1.2-1.4 g/kg body weight||animal protein, beans, peanut butter, soy|
|Selenium||200 mcg||Brazil nuts, beans, bran, garlic, mushrooms, seafood|
|Sodium||100-300 mg/hour**||miso, olives, pickles, sports beverages, table salt|
|Vitamin E||400-800 IU||almonds, hazelnuts, sunflower seeds, wheat germ oil|
|Zinc||30-60 mg||bran, oysters, lean beef, egg yolk, fish, wheat germ, yeast|
| *Do not supplement unless a deficiency is verified by a health care professional.
**Dosage during intense activity only.