Welcome to June and the official start of summer! Hopefully you all have many fun adventures planned for this summer and some all-important R&R, especially with the race season in full swing here in New England.
In a continuation of a series of recipe packs designed to address common nutrient deficiencies, this month’s pack 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, dietary surveys indicate that 48% of all Americans are not consuming enough magnesium in their diet.1 The dietary intake requirement for females age 19-30 is 310mg/day and for 30+ years is 320mg/day.1
To ensure our athletes meet their Magnesium needs with a food first approach, the June recipe pack includes 22 recipes containing high magnesium content (>150mg per recipe). Check out the Chicken, Edamame and Avocado Rice Bowl or the Chocolate Peanut Butter Overnight Oats, a great option for a pre-training meal or snack. Download the new recipe pack on the client page (login required) to get some fresh new meal plan ideas!
Nutrify can help you with meal planning to meet your nutritional needs. A 3-day sample meal plan is included in all of our nutrition coaching packages or you can select a meal plan only option for 3 days or 7 days with supporting recipes. Schedule a complimentary introduction call to learn more.
References
1Office of Dietary Supplements. (n.d.). Office of dietary supplements – magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2Gropper, 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.
