🥳Happy New Year! The January recipe pack is now available for client download (log in required). The new recipe pack includes 16 recipe ideas to refresh your meal plans.
💪🏻This month is all about Magnesium! Magnesium plays an important role in over 300 biochemical reactions in the body including protein synthesis, muscle and nerve function, blood glucose control and blood pressure (1). Magnesium is also a critical player in the metabolism of carbohydrates, protein, fat and vitamins (2). Yet, studies indicate that almost 1 in 2 Americans are not consuming enough magnesium in their diet and that athletes may need higher intakes compared to their less active counterparts (1, 3). The baseline recommended dietary intake requirement for females aged 19-30 is 310mg/day and for 30+ years is 320mg/day (1). To help you meet your Magnesium needs with a food first approach, each recipe included in the pack contains at least 150mg.
👉🏻Check out the Almond Butter & Banana Overnight Oats recipe for a convenient and tasty option for pre-workout or the Pear & Spinach Smoothie for post-workout! Enjoy!
With the start of the New Year, investing time to meal plan & prep can save time & help you ensure you have nutrient dense & tasty food options to keep you energized. Need a refresher or new to meal planning? Check out our meal planning tips and download our free weekly meal planning template to help you get started.
Need help with meal planning? Nutrify offers 3- and 7-day personalized meal plans. Reach out to schedule a complimentary info call to get started.
References
(1) Office of Dietary Supplements. (n.d.). Office of dietary supplements – magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
(2) Gropper, S. S., Smith, J. L., & Carr, T. P. (2022). Magnesium: Functions and Mechanisms of Action. In Advanced Nutrition and Human Metabolism (8th ed., p. 489). Cengage Learning, Inc.
(3) Zhang, Haixin, et al. “Lower Serum Magnesium Concentration and Higher 24-h Urinary Magnesium Excretion despite Higher Dietary Magnesium Intake in Athletes: A Systematic Review and Meta-Analysis.” Food Science and Human Wellness, vol. 12, no. 5, Sept. 2023, pp. 1471–1480, https://doi.org/10.1016/j.fshw.2023.02.015.
