7 Micronutrients for Macro Results

The Seven Most Important Vitamins And Minerals To Maximize Muscle Gains And Performance And Give Fat A Permanent Vacation

7 Micronutrients For Macro Results


When it comes to nutrition, you have to think small to get big results.  To make sure you accomplish your goals and stay healthy; you have to provide yourself adequate water, not just huge amounts of protein, but also vitamins, minerals and for the body to respond effectively to your training.

The standard bodybuilding diet relying on yams, chicken breasts and a few other staple foods is ideal for getting the macronutrients (protein, carbohydrates and fat) you need to grow, but it falls woefully short when it comes to certain micronutrients (vitamins and minerals).

The fact is that no individual food provided adequate amount of all the micronutrients you need to maximize muscle growth, and support recovery and optimal health.  Chances are that you’re getting fit diet emphasizes a few foods at the expense of many others, which taps the micronutrient profile in ways unintended.

Large, active people including bodybuilders need considerably more micronutrients than average people do.  The Recommended Daily Intake (RDI) does only recommended daily minimums, 200 pound body builders need are noticeably more than the RDI minimums indicate.

Nevertheless, there can sometimes be risks involved taking too much of a particular vitamin supplement form, which may lead to toxicity or other side effects.  This is particularly true of minerals.  Therefore, we need to take these upper limits in mind while also making certain you’re getting more than you’re daily minimums.

Additionally don’t forget that many foods are excellent sources of particular micronutrients.  For each micro we discuss, I would also provide you with a list of foods that are rich in the nutrient.  The good news is that many of these foods are small calorie fruits and vegetables and work well with your body building and fat loss diet – whether you’re trying to add mass or cut body fat.

Here I will provide a rundown of some of the most vital micronutrients bodybuilders, fitness models, athletes and active individuals need, ranked roughly from the top in terms of their importance and supporting tissue growth, maintenance and fat loss.

In the next few paragraphs I will cover and uncover these magical micronutrients, why you need them, how to use them and where to get them.

7 Micronutrients for Macro Results:

  1. Cool C
  2. E for Excellent
  3. Magnificent Magnesium
  4. The Non Vitamin… All Washed Up
  5. The Canadian Vitamin “eh”
  6. Electrifying Electrolytes
  7. Z = Results!

Let’s get started…


One of the most powerful vitamin options, vitamin C comes in at number one on the list.  When you exercise you damage muscle tissue creating free radicals, which are harmful compounds a one must remove.  Antioxidants cleanup and destroy free radicals, which benefits are training and enhances recovery.

Vitamin C is also a tremendous immunity booster, helping to prevent sickness.  This is especially beneficial in times of physical stress such as when you’re engaging in more intense training or low calorie dieting.

Vitamin C also help to form connective tissue, keeps capillaries healthy, increases recovery after exercise and supports the healthy needs and functions of the body and enhances the absorption of other nutrients.  Vitamin C is water soluble, meaning your body doesn’t store it, so you need to ingest it daily in supplements or from a natural form to make sure it’s available to optimize physiological function.

Dosage: Take 500 to 2000 mg per day in supplement form.  More than 1000 mg at one time may cause gastrointestinal disturbances, try vitamin C segmentation in small doses if you’re not currently taking it.  For best results try 500 milligram dose per day from first week, and then add an additional 500mg per day the following week and continue with this message you reach 2000 mg of your desired daily dosage.

Best food sources for vitamin C: Orange juice, grapefruit juice, peaches, sweet red peppers, green peppers and replied.  Kale, oranges and grapefruit are also good sources of vitamin C, but their relatively low concentration of calories compared to juice (which contains more sugars, and thus spiking insulin) to slough off the top of my list.  Nevertheless, consuming these vegetables and fruits for the fiber, low calories and other nutrients is a good idea.  Tomatoes can be more beneficial for body builders, fitness models, athletes and active individuals.

OK so I consider this to be my second most important micronutrients.  This micronutrients is a vitamin E for excellent and for exciting.


This little vitamin is also an antioxidant.  It’s critical for health and is beneficial in recovery and performance.  Vitamin C protects cells against damage.  Vitamin E may also help prevent the oxidation of LDL or “bad” cholesterol, which contributes to blockage and build up in the arteries.  It strengthens the immune system and reduces the risk of cataracts.  Vitamin E also plays a role in healthy skin and hair.  Vitamin E can be supplemented with no risk of toxicity, unlike certain other fats soluble vitamins.

Dosage: 2400 to 800 international units (IU) of vitamin E with food each day.

Best food sources: wheat germ, whole grain products, seeds (especially sunflower seeds), nuts (especially hazelnuts and almonds), spinach and other dark green, leafy vegetables.

So there you have some pretty good reasons that are compelling enough to take a little extra vitamin E.  I highly recommend getting Vitamin E supplements for you and your needs.


Athletes, and active individuals who perform long, intense bouts of exercise lose fluids through sweat, but they also lose key minerals such as magnesium.  Magnesium is a major mineral, it exists in the body in larger amounts, it plays a role in maintaining healthy bones and a healthy heart.

The average person needs about 400 mg of magnesium of day, but most people consume just over 300 mg.  Deficiency can lead to a host of problems, including an increased risk for diabetes and colon cancer.

Body builders who are concerned about optimizing the results and performance in the gym, or perform intense bouts of exercise should consider supplementing magnesium or emphasizing food sources rich in is critical mineral.

Dosage: take two 400 milligram doses per day with food.  Keep in mind the calcium and magnesium compete for absorption to the best to consume magnesium at times when you’re consuming low amounts of calcium.

The best food sources: the greatest amounts of magnesium are found in unprocessed foods.  Increase your intake which is in whole grain breads, cereals, pastas and beans.  Fresh fruit and this will also provide a modest amount of money zero.

It’s pretty simple to see why I think this magnesium mineral is magnificent.

These 7 Micronutrients for Macro Results are
Essential for Fat Loss and Muscle Building

read on…


So far I am pretty sure you can agree, we have covered some pretty important things in the first three emails.  But as a matter of fact there is nothing closer to my heart and more important than number 4.

Number four is so important to the absorption, assimilation and utilization of all the nutrients (micro and macro) that it really could be number one as the first thing you consume and the last thing you consume every single day.

I’m talking about good clean natural refreshing WATER.

One would argue that water is not a “nutrient” per say, but it’s crucial to the health and often contains significant all amounts of other micronutrients, particularly minerals.  Drinking plenty beverages, especially water, is key to maintaining the fluid balance between your body.

As hard as it is to admit and contrary to what most bodybuilders like to believe that the bulk of the mass and muscle tissue are NOT muscle, but water.  In reality, the human body is made up 50 to 75% and even 80% water.  That equates to about 10 to 12 gallons of water.

According to the American dietetic association’s complete nutrition guide, the average adult should consume about two and a half-court or about 10 cups of water daily.  Therefore replenishing your body’s water supply each day is crucial for proper function.

I have often times gone on record and you have heard me say it, I recommend that you consume more water.  While water is of crucial importance to all body functions, it is somewhat lower on this list because the emphasis here is unlikely the nutrition and micronutrient aspect of water consumption; the importance of water and other fluids to performance and results is, nonetheless, critical.

Dosage: a hard training athlete should consume at least a gallon of water every day and more when performing intense workouts, especially at other times when you’re sweating profusely.  I have gone on record many times stated an active individual of 200 pounds lean body mass needs to consume approximately 2 gallons of water every day.

Best food sources: water, tea, coffee, milk, in fruits and vegetables, particularly in lettuce, watermelon, broccoli and apples.  Now lots of you will question the tea and coffee however if you consume an equal amount of coffee and tea everyday and you consume an equally consistent amount of water every day the caffeine and it’s dehydration affect is no longer a factor after just two weeks of consistent consumption.

So As You Finish Reading The Next 3 Micronutrients for
Macro Results Grab Yourself A Cup Of Water And…
Bottoms Up.


I know you think I’m nuts as vitamins cannot be Canadian, American, English, Irish, Greek or otherwise.  Well you are right.  But I am certainly going to support a Canadian movement on this one.

I want to share a few the benefits of Beta Carotene. (WHAT?!?)

Yeah the Canadian vitamin Beta Carotene!

Beta Carotene is the plant based form of vitamin A (pronounced “eh”).  It’s a preferred form of taking in vitamin A in supplement or food form because it doesn’t contain the risk of toxicity that vitamin A poses when taking in large, frequent doses.  Colorful fruit and vegetables are excellent sources of Beta Carotene and pose no risk of overdosing.

Beta Carotene is a fat soluble vitamin, meaning that your body can hold onto it for much longer periods of time than it can with water soluble vitamins such as vitamin C (because fat soluble vitamins can be stored in fat tissue close).  Beta Carotene is also an antioxidant, so it provides specific recovery benefits for those on hard training programs to reduce harmful free radicals.

Dosage: taking up to 4000 IU a retinol or 5000 IU of Beta Carotene.  After supplementing for approximately 4 to 6 weeks, avoid taking vitamin a for 2 to 3 weeks to reduce the risk of toxicity.

Best food sources: carrot juice, pumpkin, sweet potato, spinach, carrots, call words, kale and turnip greens.

So there you have it, and other great reason to be Canadian and enjoying vitamin “eh”… I mean A, Beta Carotene.

This will make a difference in your training today and for the rest of your life and step up your training another notch and shock you with this exciting performance enhancing mineral supplement.  I want to help you better understand just how much minerals can make a huge difference in your performance and daily functions.

What is this electrifying supplement I’m so excited about?


Electrolytes are charged particles and performed many functions within the body, one of the most important being to regulate the influx and retreat and flows within cells and body tissues.  These electrolytes actually function a bit like tiny electrical appliances, especially for your heart and organs.  Without ELECTOLYTES it ceases to function as efficiently or worse it ceases to function at all.

When you sweat you are becoming dehydrated and your body will lose important electrolytes not just salt and potassium.  Supplementing with electrolytes in the form of sport products and beverages such as Gatorade or Powerade can help prevent your body from getting into an electrolyte deficit.  However, keep in mind that many people consume too much sodium and need the balance of potassium.

I emphasize foods that are high in potassium while supplementing with large quantities of sodium using electrolyte drinks and powders for best results (these include bananas and almonds).

Dosage: keep your sodium consumption to around 2000 mg or less per day.  Dieting bodybuilders can almost completely cut sodium when they’re trying to drop water for bodybuilding contests.  You should strive to get about 4700 milligrams of potassium per day.

Best food sources: include tomato products, orange juice, beet greens, white beans, dates, raisins, soybeans and Lima beans.  Bananas, which are famous for their potassium content, are merely a good (not great) source of potassium.  One banana contains about 400 mg compared to just 6 ounces of orange juice, which is over 1400 mg of potassium.

My only fear  when it comes to building a lean muscular physique is that when it comes to electrolytes drinks, far too many individuals are consuming too many calories, because they think that the drink may be good for them.  Remember even good calories are still calories and overconsumption of all calories can be bad calories… and become bad fat on your waistline.

Alright as we wrap this one up I have to say it’s been a real joy shedding some light on the top seven micronutrients for macro gains.  I love sharing information like this and I hope you enjoy it too and I hope it makes a difference for you and your training.

I know that applying these seven micronutrients have made a dramatic impact in my personal training and in my clients training over the years.  These are seven micronutrients that provide macro gains.


So you’re probably wondering how the heck does Z stand for RESULTS?!

Well quite simply Z is for Zinc.  Zinc is a critical mineral for helping your body maintain a healthy blood supply.  Zinc regulates all roles, helps heal wounds and maintains a healthy immune system.  It also helps your body to use carbohydrates, proteins and fats for fuel and enhances our senses of taste and smell.  Zinc is also considered beneficial for recovery from stressful exercise such as when training.

The recommended daily intake is just 11 MG for men and 8 mg for women.  These amounts can easily be achieved by consuming a healthful, well balanced meal plan.  A lot of people may need to rely on a zinc supplement, however, to get in the amounts they need for the basics can be obtained with foods and supplementing as they increase demands.  Be careful with dosages though, as zinc is in close balance with copper, consuming an excess of zinc may cause your body to lose copper.

Dosage: take up to 30 mg as a standalone or in the compound supplements such as ZMA.  For best results, take your zinc supplement on an empty stomach 30 minutes before you go to bed.

Best food sources: good sources of zinc include foods available region such as meat and seafood.  Eggs and milk supply zinc in smaller amounts.  Whole grain products, wheat germ, black eyed peas and fermented soybean paste also contains them, but in a form that’s more difficult to be assimilated by the body.

So there you have it my top seven micronutrients for macro results for fat loss, muscle gains and performance.

You can get almost all the nutrients you need from a well structured meal plan like the Empowered Nutrition Done For You Meal Plans, that are full of all natural foods, including, meats, poultry, fish, eggs, dairy for proteins as well as fruits, vegetables and grains for carbohydrates and nuts and oils for omega rich fats.

Want to learn more about vitamins and minerals?
>> Check out the Empowered Nutrition Vitamins and Minerals Database

Knowing What Is Good For You And Knowing How To Put It All Together For Maximum Results Are Vastly Different.  To Get An Intelligent And Structured Meal Plan That Delivers Powerful Proven Results And Your Ultimate Transformation Visit www.empowerednutritionmealplans.com

Patrick McGuire (Bsc) Is A Registered Nutritional Consulting Practitioner, Certified Strength And Conditioning Specialist.  As A Nutritionist And Former Competitive Bodybuilder Patrick McGuire Founded And Is President Of Empowered Nutrition.  You Can Read More From Patrick At www.Empowerednutrition.com

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  1. Eating low calorie food has helped me lose a lot of weight.

    • Patrick
      7 years ago

      it can help. Just make it nutritious.