Your Deficient...

JC...

Kara...

"You can't change the past, but you can ruin the present by worrying about the future."
 

Meat, check, veggies, check, nuts, check, seeds, check, minerals..????

It sure would be a shame to have virtually all your proverbial diet ducks in a row, only to be undermined by some slack jawed mineral. Some out of sight out of mind predator that kills by simply not being there. Some rock like creation which doesn't have enough friends to help em do the job he was required to do. A shame for sure....but not inevitable by a long shot.

Protein, carbs, and fats, are Macro's. The big guys on campus. Zinc, magnesium, sodium,calcium and the like are the Micro's.... the little guys. The guys behind the scenes who make it all possible for the showy bigger guys. It is all too possible and all to common to ingest plenty of the Macros and yet still be deficient in some of our Micros.

In fact a recent study showed your average workaday weightlifter was lacking 83% in Zinc, 62% in Magnesium, 54% in copper and 33% in Iron. Not surprisingly endurance based athletes such as swimmers, runners, and cyclists were not near as low.

Pshaw, you say. Small potato's. take into account that a mere Zinc deficiency may make you much more likely to hold fat and get fatter, while making lean muscle gain damn near impossible....why do you think Zinc is on every diet I RXD personally. In fact this is the very reason ZMA(future post)is taken among lifers and athletes everywhere. To ensure they have more test, and less estrogen.

Another banging mineral is Iron. Without enough of this quiet beauty and our red blood cell factory will cease to exist. Less red...less oxygen...worse times...bad. Irons bastard brother copper also plays a key role in connective tissue repair. You never hear anyone say "ahh my knees hurt, musta missed my copper today.", but maybe they should. A simple copper supplement daily may take away ailing joint pain.

The only way to find out if "Your Deficient" is to get your labs drawn. This is actually a very good idea, but talk to me first to ensure we get all the info we need. If and when you blood work returns we can easily add in diet aids or supplementation to ensure we are on the right mineral road to health. Until then, follow these simple steps:

 You may very well be taking in the right amounts. You also may be taking the right amounts of one thing, with a conflicting other Micro, essentially canceling it out. Watch for these interactions:

Mineral......Increased Absorption By......Decreased By......

Calcium.........Vit a, Vit d..........Magnesium...........

Chromium..........Amino's........Iron, Manganese, Zinc..

Copper...........Amino's.....Calcium, Iron, Vit C, 

  Iron..................Vit C......Calc, Chrom, Cop, Magne,Zinc

Potassium..........//////........Calcium, Magnesium

Selenium........Aminos.........Copper

Sodium.............Aminos.......Calcium, Magnesium

Zinc.........Aminos......Copp, Cal, Iron, Mang, Seli

 

As you can see there is a fine line of improvement and derangement. To take a certain mineral is not enough, to take the same mineral wisely without a conflicting agent is gospel. Below are some dose to utilize and to play with. Some may be good generally, some not. ideally a blood test would be performed before the addition of any, especially Iron, Selenium, Potassium, and, Sodium.

Daily Mineral Intake:

Calcium - recommended intake 1000 mg/day

Calcium helps strengthen bones, teeth, and muscle tissue. It regulates heartbeat, muscle action, nervous function, and blood clotting.

Chromium- recommended intake 300 mcg/day

Chromium helps with glucose metabolism and it increases the effectiveness of insulin.

Copper - recommended intake 3 mg/day

Helps with the formation of red blood cells, bone growth and health. Works with vitamin C to form elasin.

Iodine- recommended intake 150 mcg/day

Iodine is a component of hormone thyroxine; it helps in the production of thyroid hormones, which control metabolism.

Iron - recommended intake 30 mg/day

Iron helps with hemoglobin formation. Improves blood quality. Increases resistance to stress and disease.

Magnesium - recommended intake 500 mg/day

Helps with acid / alkaline balance. Important in metabolism of carbohydrates and minerals. Can improve strength by increasing protein synthesis.  

Manganese - recommended intake 5 mg/day

Helps with enzyme activation; carbohydrate and fat production; sex hormone production; skeletal development.

Phosphorous - recommended intake 1000 mg/day

Helps with one development and is important in protein, carbohydrate, and fat utilization.  

Selenium- recommended intake 150 mcg/day

Protects body tissues against oxidative damage from radiation, pollution, and normal metabolic processing.

Zinc - recommended intake 25 mg/day

Involved in digestion and metabolism. Important in the development of the reproductive system. Aids in healing.

Potassium - recommended intake 4000 mg/day

Helps with fluid balance. Controls activity of heart muscle, nervous system, and kidneys.

Sodium - recommended intake 2000 mg/day

Helps regulate fluid balance. Helps regulate acid/base balance in the bloodstream and facilitates active cellular transport across cellular membranes.

Don't get caught in the rain without you micro mineral raincoat. The storm may be more disastrous than you think.

*Attention all PCFer's Thursday June 10th, PCF will Cancel the 4:30pm class due to continuing education for all trainers. Please schedule accordingly.

Strength:

Rest

For Time:

5-Deadlifts 185/275

20-Paralette Push-ups

400m-Run

3 Rounds

Post time to comments

Comments

[Bonnie Mac]

Iron's bastard brother... nice.

[Bonnie Mac]

Trainers going to Wright Patt tomorrow, make sure you pay attention to the .com's requirements of "stuff to bring." You'll need the receipt from registering to take the test, government issued ID, and if you're driving you need proof of insurance/registration (don't quote me on that... I assumed I wasn't driving as I likely have the least amount of backseat leg room, so I didn't pay as much attention to that part).

Just a reminder to ensure we have no issues, my darlings.

[Gym, Tan, Laundry]

excited to do this one...

[jb]

testers...meet at PCF tommorow around 2ish, as we must arrive on base around 3...whoever can find the visitors center is a true gem

[x]

visitors center is a PITA to locate. some help...

A) Inefficient but guaranteed...take the slightly longer route to the base by taking 75S to 35E to Xenia to 675N to the Fairfield Commons Mall. Then take RT844 (exit runs parallel to the fairfield mall exit but veers left) to the exit for Rt444N (WPAFB Areas A-C). Make a left off of the exit and take the first left into the base (Gate 12). Take the immediate left BEFORE you hit the guard shack and follow that road to the Pass & Registration Center (unobvious brown sign on your left). Once in the parking lot, you'll see the "Visitor Center" parking sign.

Building 286 is in this lot and holds the registration center. Not obvious.

B) Shorter but requires some supplemental navigation skills...take 75S to exit 54C to RT 4N. Take exit to WPAFB Areas A-C, then follow to RT 444N. See if you can locate Gate 12 turn visually and follow above directions as written.

[jb]

Thanks x...appreciated greatly

[holly_paige4]

10:38

[Joe Daddy]

7:43

[Bruno]

15:46 m I did all three rounds with mod run on the 2nd and 3rd round and reg PU. Pretty happy with it...but why do push ups suck so much??!?!?!?!

[Bonnie Mac]

10:08 (m)

75lb push press in place of deadlifts

I liked this one!

[jb]

Jons fast...

6:36

[Gina]

8:39(m)

[Jon]

6:46 awesome work bro

[HeatherT]

13:25 m

Gina ~ noticed your paralette push ups as I was going up to row. Looked awesome!

[Ken]

9:18 for the old guy.
You're killin me Jon & JB!
Great work 5:30

[Min]

10:58 Wasn't marked as mod. but I think my push ups started gettin a bit shady toward the end

[NP]

9:09

[Ella]

12:35 (m)
105# deadlifts, row

[steve]

12:35m 185 deadlift running still an issue but getting better. great wod cant get enough

[Betsy]

13:04

[ASH]

9:26m (modified deadlifts with hang pwr clean @ 75#)

Great to be back!

[Jen]

11:38 m
115# DL