How Are Key Nutrients Used In The Body During Exercise
Wednesday, 12 August, 2020

How Are Key Nutrients Used In The Body During Exercise

Very often, the conversation around nutrients for exercise starts and ends at - protein, carbs and fats. But there is an awful lot more going on. To give you some insight into how your body works we’re going to look at some important, but sometimes overlook nutrients and how they are used in your body.

Vitamin K

Vitamin K has two forms. Most individuals only get K1 from the diet and have to rely on the microflora in their gut to produce K2. Vitamin K is found in reasonable amounts in particular leafy greens. However, the best place to find it is in fermented foods.

Scientists are still researching to find all the things vitamin K does. We know this it is vital for blood clotting and wound healing, but it also plays roles in bone health and keeping your mind sharp. 

So not surprisingly when it comes to exercise that get the blood pumping & cells working hard, Vitamin K supplement is important.

Folic Acid 

Your body uses folic acid to produce red blood cells. These are the cells that carry oxygen around your body. When you exercise, your body needs more oxygen, so the red blood cells have to work harder, and this makes them break down faster. So, the more you exercise, especially at high intensity, the more your body needs to make new red blood cells.

Since your body can’t make folic acid, it is important to have a good supply in your diet. Without it, you can suffer from low energy and develop health conditions. The more exercise you do the more folic acid you need.

Vitamin B12 

Vitamin B12 works in harmony with folic acid. Without B12, your body can’t use the folic acid it has. So to get the benefits of folic acid, you need to pair it with B12. Your body uses it up during exercise in the same way as folic acid.


Iron is another vital ingredient in healthy red blood cells. The more you exercise, the more iron you will need in your diet. It has been estimated that an intense workout could reduce your iron levels by up to 70%. This could lead to anaemia as a result of exercise.


Fibre is an overlooked nutrient for athletes, but it plays a vital role. It is necessary to keep your gut healthy. Without proper levels of fibre in your diet, your gut is far less efficient at extracting all the other nutrients that you need. If you don’t keep your fibre consumption up, the rest of your efforts can be in vain. 

Timing is essential with fibre. It is best to avoid a high fibre meal before exercise as this can lead to GI issues. So, the best time to consume fibre is right after a workout.


Chromium is an essential trace mineral. This means that you only need a small amount in your diet, but you must have it. Chromium is important in regulating the efficiency of insulin in your body. This means it is crucial for maintaining health and energy levels. When you exercise the chromium levels in your body drop, so it can be a good idea to top them up after exercise.


Iodine is another nutrient that is used in practically every cell in your body. It is involved in a wide range of processes. It helps you to sleep; it reduces cortisol (the stress hormone) levels and regulates your metabolism. Without proper levels of it, you are more prone to aches and pains, joint problems, weight gain and many more issues. 

Unfortunately when you exercise you sweat, and this is a big way that iodine is lost from the body. In fact, in an average workout, you can lose up to 50% of your daily iodine. So it is imperative to take in iodine in good amounts after you exercise.

How To Easily Get These 7 Nutrients

All of these essential nutrients can be lost or used during exercise. So, it would be a healthy choice to find a way to quickly and easily top up on these nutrients after you exercise. Udo’s Choice Beyond Greens is the perfect way to get all of these nutrients in one simple product. The certified organic ingredients include:

  •  Fermented Grasses (Wheatgrass, Barley grass, Alfalfa grass, Oat grass)
  •  Algaes (Spirulina, Chlorella, Dulse)
  •  Green, cruciferous vegetables (Kale, Broccoli)
  •  Insoluble fibre (Flax, Sunflower and Sesame Seed Husks)
  •  Herbs and spices (Cinnamon, Ginger, Liquorice) 

This fantastic combination of ingredients will give your body the top-up of nutrients it needs after a good workout.


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