Eat Your Vitamins: The M.U.S.T. Fit® Sports Guide to Boosting Vitality with Real Food

At M.U.S.T. Fit®, we believe in a simple truth: your body deserves the best, and the best often comes from what’s on your plate — not just what’s in a pill bottle.

While supplements can be a convenient shortcut, whole foods provide vitamins, minerals, fiber, healthy fats, and a host of other nutrients in forms your body loves to absorb. Here’s our breakdown of 15 essential vitamins, nutrients and things, the foods you’ll find them in, and why they matter for everyone — from athletes chasing performance to older adults aiming to stay active and sharp.

(Oh, and don’t forget plain, simple water — it’s the original performance drink and essential for everything your body does!)

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1.    Protein: The Building Block

Protein isn’t just for gym buffs. It’s crucial for repairing muscles, supporting immunity, and keeping you full longer.

• 🥚 Top Food Source: Chicken eggs — nature’s multivitamin. They pack protein, healthy fats, B12, D, selenium, and more.

• 🍗 Chicken, fish, tofu, lentils, and Greek yoghurt are also protein powerhouses.

2.    BCAAs: Muscle Recovery and Performance

Branched-chain amino acids (leucine, isoleucine, valine) help prevent muscle breakdown and improve recovery.

• 🥩 Top Food Sources: Lean meats, eggs, dairy, soybeans. Whole protein foods provide these naturally.

3.    Creatine: Strength and Power

Creatine helps regenerate energy during intense exercise, improving strength and performance.

• 🍖 Top Food Sources: Red meat, pork, and fish contain creatine — but in smaller amounts than supplements.

4.    Omega-3: Heart, Brain, and Joints

Omega-3 fatty acids reduce inflammation, support brain health, and keep your heart ticking strong.

• 🐟 Top Food Sources: Salmon, sardines, mackerel, anchovies.

• 🌱 For plant-based options: chia seeds, flaxseeds, walnuts — though these provide ALA, a less potent omega-3.

5.    Vitamin D: Bones, Immunity, and Hormones

Vitamin D deficiency is common, especially in cloudy climates. It’s vital for calcium absorption, strong bones, and healthy immune function.

• 🐟 Top Food Sources: Fatty fish like salmon and mackerel, egg yolks.

• 🍄 Fortified foods: milk, orange juice, breakfast cereals.

• ☀️ And of course, a bit of sun exposure!

6.    Vitamin B12: Energy and Brain Power

Vitamin B12 keeps your nerves healthy, supports red blood cells, and prevents fatigue.

• 🥩 Top Food Sources: Beef, liver, fish, eggs, and dairy.

• 🌿 Vegans should consider fortified foods or supplements, as B12 doesn’t naturally occur in plants.

7.    Vitamin B6: Mood and Metabolism

This underrated vitamin supports mood regulation, nerve function, and helps turn food into energy.

• 🐓 Top Food Sources: Chicken, turkey, bananas, potatoes, chickpeas.

8.    Calcium: Bone Strength

Calcium is key for bones, teeth, and proper muscle function — not just something for “old folks!”

• 🥛 Top Food Sources: Dairy (milk, cheese, yoghurt), leafy greens (kale, bok choy), almonds, and fortified plant milks.

9.    Magnesium: Muscles, Sleep, and Stress

Magnesium helps muscles relax, supports heart rhythm, and can improve sleep quality.

• 🥬 Top Food Sources: Spinach, almonds, cashews, pumpkin seeds, whole grains, dark chocolate.

10. Zinc: Hormones and Immunity

Zinc supports testosterone levels, immune defense, and wound healing.

• 🥩 Top Food Sources: Beef, oysters, pumpkin seeds, lentils.

11. Vitamin E: Antioxidant Power

Vitamin E protects cells from oxidative damage and keeps skin healthy.

• 🌻 Top Food Sources: Sunflower seeds, almonds, hazelnuts, spinach.

12. CoQ10: Heart Health and Energy

Coenzyme Q10 helps cells produce energy and supports heart health.

• 🥩 Top Food Sources: Organ meats (heart, liver), oily fish (sardines, mackerel), whole grains.

13. Maca Root and Ashwagandha: Energy and Balance

While not vitamins, these herbal adaptogens can help with energy, stress resilience, and hormonal balance.

• ⚠️ No food sources — these come as powders or capsules. Add maca to smoothies or oatmeal; take ashwagandha as an herbal tea or tablet.

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14. The M.U.S.T. Fit® Staple: Chicken Eggs

Let’s give eggs the spotlight:
They’re a near-perfect food for protein, healthy fats, vitamins A, D, E, B12, selenium, and choline (great for brain health). Affordable, versatile, and delicious — eggs are a must-have for us at M.U.S.T. Fit®!

15. Don’t Forget the Basics: Water

Plain, simple water is the foundation of everything we do. Hydration improves energy, mental clarity, digestion, and helps vitamins and minerals do their job. Forget fancy drinks — nothing beats water!

A Friendly Reminder

We at M.U.S.T. Fit® Sports love encouraging healthier habits through food, but everyone’s needs are unique. Always talk to your doctor or dietitian before making big dietary changes, especially if you have existing health conditions or take medication.

Final Thoughts: Shift, Don’t Stress

Small, consistent changes — like adding an extra egg a day, swapping in oily fish a couple of times a week, or snacking on nuts and seeds — can transform your health over time. Supplements can fill gaps when needed, but real food brings so much more than a tablet ever could. 

Stay healthy, stay hydrated, and as always:
Dance, Move, and Grow with M.U.S.T. Fit®!