Isoleucine is an essential amino acid.

Some functions of isoleucine are: aids in energy production, helps with muscle growth and repair.

Foods rich in isoleucine include: meat, fish, cheese, seeds, and nuts.

Isoleucine is one of three branch chain amino acids that some utilize pre and post workout.


Magnesium is one of the most utilized minerals.  It’s good to balance calcium and magnesium intake.

Some functions of magnesium are: part of 300 enzymes that regulate body functions, provides structure to bones and teeth, relaxes muscles, helps nervous and muscular systems.

Foods rich in magnesium include: various vegetables like spinach and chard, legumes, seaweed, flax seeds, squash, coconut water, sunflower seeds, sesame seeds, and quinoa.

Vitamin E

Vitamin E is comprised of 8 different substances.  There are 4 tocopherols and 4 tocotrienols, both are named alpha, beta, gamma, and delta.

Some of the functions of vitamin E are: strong antioxidant, anti-inflammatory, wound repair, helps nerve and muscle function, protects fatty acids from oxidative damage, and thins the blood.

Foods rich in vitamin E include: seeds, nuts, grains, dark leafy green vegetables, vegetable oils, and wheat germ.


We get our fiber from plant based foods.  Plants use fiber to support their structures whereas animals use muscles and bones.

Fiber helps with sugar or glucose levels in blood, cholesterol, and constipation.  It can be found in various grains, legumes, fruits, vegetables, seeds, nuts, and oils.  If the food is highly processed the fiber contents will be affected.

If you’re increasing your fiber intake please start gradually because your body needs time to adjust.  If you increase your intake of water it can help in this transition.