The mineral magnesium is essential for proper energy production within the body. Healthy magnesium levels will help the body to deliver energy to the muscles while exercising, thus limiting the buildup of lactic acid. Therefore, you should make an effort to increase your daily magnesium intake, preferably through your diet.  It is also possible to increase magnesium intake through supplements, however, with a healthy diet rich in the food sources described above, this should not be necessary. A healthy intake of foods rich in fatty acids helps the body to break down glucose, a process which is essential for normal energy production. This can help to limit the body's need for lactic acid during a tough workout and keep you going for longer.  Get essential fatty acids from cold water fish like salmon, tuna and mackerel, from nuts and seeds like walnuts and flaxseed and from plant oils such as corn oil, sunflower oil and soybean oil.  Fatty acids also work to reduce inflammation, which helps to lessen muscle soreness in the days following a tough workout. B vitamins are useful in transporting glucose around the body, which helps to fuel the muscles during a workout, thus reducing the need for lactic acid.  Foods that contain high quantities of B vitamins include leafy green vegetables, cereals, peas and beans, along with protein-rich foods such as fish, beef, poultry, eggs and dairy products.  Foods high in B vitamins also help to replenish the body with other nutrients that are lost during intense exercise.
تناول كمية أكبر من الماغنيسيوم. تناول الأطعمة الغنية بالأحماض الدهنية. تناول الأطعمة التي تحتوي على فيتامين B.