By: Arthur Anderson
Macronutrients (Proteins, Fats and Carbohydrates) have been the discussion of every diet plan in the last several years including the Zone, Mediterranean, Paleo, Primal, Keto diets the list goes on and on. Tracking and controlling macros is a challenge but not impossible. But what we are not discussing is our Micronutrient intake.
Micronutrients are comprised of vitamins and minerals that are required in small quantities to regulate metabolism and our general well being. But tracking the intake of the 30+ known micronutrients (listed below) would be a daunting task at best. While taking a multivitamin pill can help fill the voids in your diet it should not be the excuse for a crappy diet. There is still very little understanding about the importance of how vitamins and minerals are delivered and processed by the body in whole food versus pill.
It comes down to eating smart, vary your diet. If you’ve been eating chicken and sweet potatoes for lunch for the last month vary it up with carrots and a beef patty. When you need to meet your carb intake don’t grab some rice try a couple carrots instead, carb for carb carrots outshine rice in every micronutrient category except Selenium and Manganese, even a piece of fruit will have more nutrition than rice. If you need more fat think of an avocado versus another tablespoon of olive oil.
Your body is capable of storing many micronutrients and the ones that are not stored are readily available in our food. So don’t be concerned with the Daily Values you see in nutritional panels, to meet those you would have to graze all day. By incorporating a good variety of unprocessed vegetables, meats and fruits you will have no problem meeting your micronutrient needs. And don’t forget to eat some fish and shellfish once in awhile.
Minerals
Calcium
Magnesium
Phosphorus
Potassium
Sulfur
Trace Minerals
Boron
Cobalt
Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc
Vitamins
Vitamin A (Retinol)
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B8 (Ergadenylic Acit)
Vitamin B9 (Folic Acid)
Vitamin B12 (Cyanocobalamin)
Choline
Vitamin C (Ascorbic Acid)
Vitamin D
Vitamin E
Vitamin K
Carotenoids
Group Class Workout
Warm Up: 4 Rounds 40/20 Machine Get Warm!
20 Russian KBS, 20 hollow rocks, 20 air squats
Finish with: 15 PVC PT, GM, 20 scorpions, 20 leg swings
Strength: Back Squat
5×3 @80% Every 1:45
Lean: No Strength
Metcon:
Welded
14 Min AMRAP
(12,10,8,6) Squat Cleans
30 DU
7 BFB
M: 95,115,135,155
F: 65,75,85,95
Max Reps 185/115
Welded Lean
3 rounds
1000m Row
1 min Rest
30 Box Dips
20 DB Step Ups (20/15)
10 Box Jump Overs (24/20)
Mobility Of the Day: Glute Smash (pg. 300)
Improves: Low Back and Hip Pain, Knee Out Position