1. Larger amounts of calcium are needed in the diet when protein consumption is high. Excessive protein intake increases urinary loss of calcium and bone reabsorption.

2. Vitamin K's primary role is in blood clotting and without it a simple cut would bleed continuously.

3. Magnesium has an important role in at least 300 enzymatic reactions including energy production, fat and protein synthesis, and muscle relaxation, neuromuscular transmission and activity. Magnesium supplementation may help enhance strength gains during training.

4. Vitamin E acts as an antioxidant by helping to protect the lungs against air pollutants, especially when a person is breathing hard during exercise.

5. Iron deficiency is the most common nutritional deficiency, especially in women. Up to 80% of active female athletes are iron deficient, which could negatively affect exercise performance, impair immune function, and decrease energy levels.

6. Low potassium can cause muscle cramping and cardiovascular irregularities. Athletes need more potassium to replace that lost from muscle during exercisce. Shoot for at least 3,500 mg/day from foods such as bananas and supplements.

7. Sunlight forms Vitamin D in the skin. Although most people can manufacture enough Vitamin D in the summer to last them through the winter, more and more people avoid exposure to the sun (for good reasons) for fear of premature aging or developing skin cancer. So fortified foods and Vitamin D containing supplements are an important source.

8. Vitamin C enhances the absorption of iron. To have an effect, Vitamin C rich foods (citrus fruits, leafy vegies, tomatoes, strawberries and potatoes) must be eaten at the same meal as the iron source.

9. Improper cooking can destroy many important vitamins especially Vitamin C, Thiamin, and Folic Acid. Use fresh or frozen vegetables instead of canned and for best vitamin retention try one of these methods: cook quickly in a minimum amount of water and cover, steam in vegetable steamer, stir fry, or microwave.

10. Plants do not contain vitamin B12 (cyanocobalamin), so strict vegetarians should incorporate B12 fortified soy milk in their diet or take a supplement. Lacto-ovo-vegetarians can include dairy products and eggs. The % daily value for adults is 6.0 mcg.

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