Stress of running and malnutrition

Ironic that I haven’t lost any weight but I feel malnourished.

The blood tests show low iron.

Food is probably one of the most important things I need to figure out here.

There are some foods from Potassium and Magnesium list.

Tentative Grocery List

Proteins

• Chicken breast (lean, high in protein, good source of potassium)
• Salmon (rich in potassium and magnesium, high in protein)
• Eggs (high in protein, contains iron)
• Lentils (high in protein, magnesium, iron, and potassium)
• Greek yogurt (low-fat, high in protein, good source of potassium)

Vegetables

• Spinach (high in magnesium, potassium, and iron)
• Swiss chard (high in magnesium, potassium, and iron)
• Kale (high in magnesium, potassium, and iron)
• Sweet potatoes (good source of magnesium and potassium)
• Avocados (rich in potassium, low in sodium)
• Broccoli (good source of magnesium and potassium)
• Bell peppers (vitamin C to enhance iron absorption, low in sodium)

Fruits

• Bananas (high in potassium)
• Oranges (good source of potassium, vitamin C for iron absorption)
• Dried apricots (rich in iron and potassium)

Grains

• Quinoa (high in magnesium, iron, and protein)
• Brown rice (moderate in carbs, some magnesium)
• Whole grain bread (for moderate carb intake, some brands are high in magnesium)

Nuts and Seeds

• Almonds (high in magnesium and protein)
• Pumpkin seeds (high in magnesium and iron)
• Chia seeds (high in magnesium and iron)

Others

• Olive oil (healthy fats, low in sodium)
• Tahini (rich in magnesium and iron)
• Lemon (for flavor and vitamin C to enhance iron absorption)
• Fresh herbs and spices (for flavor without adding sodium)

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Nutrition for running according to ChatGPT

Proteins (Lean and High-Quality)

• Chicken breast: Low in fat, high in protein.
• Turkey: Lean protein source, low in calories.
• Salmon: Rich in omega-3 fatty acids, good for heart health.
• Eggs: High-quality protein, contains all essential amino acids.
• Greek yogurt: High in protein, supports gut health.
• Cottage cheese: High in protein, calcium for bone health.
• Tofu or tempeh: Plant-based proteins, versatile in cooking.

Carbohydrates (Complex and Fiber-Rich)

• Sweet potatoes: Rich in vitamins, minerals, and fiber.
• Quinoa: High in protein, gluten-free, and a good source of carbs.
• Brown rice: Whole grain, good source of energy.
• Oats: High in fiber, especially beta-glucan, which helps in feeling full.
• Whole grain pasta or bread: More nutrients and fiber than refined versions.
• Berries (strawberries, blueberries): Low in calories, high in antioxidants.
• Apples and bananas: Quick source of energy, fiber-rich.

Vegetables (Variety for Nutrients)

• Leafy greens (spinach, kale, arugula): High in vitamins A, C, K, and minerals like iron and calcium.
• Broccoli: Rich in fiber, vitamins C and K, and other nutrients.
• Carrots: Good source of beta-carotene, fiber.
• Beets: Can improve oxygen use and stamina.
• Bell peppers: High in vitamin C and antioxidants.

Healthy Fats

• Avocados: Rich in monounsaturated fats, potassium.
• Nuts and seeds (almonds, chia seeds, flaxseeds): Healthy fats, protein, and fiber.
• Olive oil: Heart-healthy monounsaturated fats.

Hydration and Electrolytes

• Water: Essential for hydration.
• Coconut water: Natural source of electrolytes, good for post-run hydration.
• Green tea: Can help with fat oxidation.

Snacks and Others

• Hummus: Healthy snack, good with vegetables.
• Dark chocolate (70% or higher): For a treat, rich in antioxidants.
• Herbs and spices (turmeric, ginger): Anti-inflammatory properties, adds flavor without calories.