Boiled egg, bread and dark chocolate

The nutrients in this portion that actually matter for your progress, as a share of your day.

• Vitamin C106 mg
  71 %

  Helps absorb plant iron and maintains tendons and joints.

• Iron5.6 mg
  51 %

  Carries oxygen to the muscle. Running low means gasping by the third set.

• Magnesium137 mg
  30 %

  Muscle contraction, sleep and recovery: the first to run short when you train daily.

• Zinc3.2 mg
  22 %

  Supports testosterone and tissue repair after a heavy session.

• Potassium807 mg
  20 %

  Fluid balance and contraction; you sweat it out every session.

• Calcium185 mg
  15 %

  Strong bones and muscle contraction, under load and at rest.