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A beginner’s guide. ͏ ͏ ͏
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A beginnerâs guide.
Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  Í â  â  The sunshine vitamin âï¸ Vitamin D is crucial for bone and muscle health, and immunity. Everyone needs it, but especially you as an athlete. Topping up your Vitamin D levels can enhance your performance and reduce the risk of injury. And you can get it from three main sources: sunlight, food and supplements. ð SUN: Solar power First, get outside; itâs not called the âsunshine vitaminâ for nothing. If you can, expose your skin for 10 to 30 minutes a few times per week, particularly in the summer. ð¥ FOOD: Culinary d-lights Next, during the winter months especially, put oily fish like mackerel, salmon, and sardines on your menu, as well as egg yolks, mushrooms, fortified cereals, milk, and juice. ð SUPPLEMENTS: A wintry d-fense Finally, supplements can also help, especially if you live in northern latitudes, train indoors, or during winter. [Get your dose âï¸]( Sunâs out, guns out. Want to top up your Vitamin D and squeeze in a training session while youâre at it? With the Coach, you can work out anytime, anywhere â in the park, at the beach, or in your backyard. So you never have to miss a sunny afternoon. [Start now]( â â â [Instagram]( [Facebook]( [YouTube]( [TikTok]( [Blog]( [Forum]( You receive this email because you opted in at [Freeletics.com]( and decided to become truly fit. If you don't want to pursue that goal anymore, [you can unsubscribe from this list](. Copyright © 2024 Freeletics GmbH, All rights reserved.
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Managing Director: Daniel Sobhani