Carve
Micronutrients
Prioritize varied whole foods: fruits, vegetables, whole grains, dairy/fortified options, lean proteins, and some nuts/seeds to cover micronutrient needs.
What are micronutrients?
Micronutrients are vitamins and minerals required for metabolism, immunity, and recovery. They support energy production, bone health, and nervous system function.
How does it work?
Micronutrients act as cofactors in energy pathways, muscle contraction, and tissue repair. Deficiencies can blunt performance, recovery, and Sleep. Higher training loads may increase needs for some minerals (e.g., iron in endurance, magnesium for muscle/nerve function).
Practical application
Eat 2-3 fruits and 3-5 vegetable servings daily; include dairy or fortified alternatives for calcium; use whole grains and legumes for B vitamins and minerals; add nuts/seeds for magnesium and healthy Fats. If diet is restricted, consider targeted supplements (e.g., vitamin D, iron under guidance). Rotate colors of produce to broaden coverage. Avoid megadoses unless prescribed.
- Produce5-8 servings/day across colors for broad coverage.
- FoundationsInclude calcium sources; whole grains/legumes for B-vitamins and minerals.
- GapsUse bloodwork to guide targeted supplements; avoid shotgun megadoses.
Common mistakes
- Over-relying on a multivitamin instead of improving diet quality.
- Low produce intake, leading to fiber and micronutrient gaps.
- Ignoring lab-confirmed deficiencies like vitamin D or iron.