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Suggest some essential nutrients for muscle building.

In may this year, a blood test revealed that my iron and ferritin (22) levels were pretty low. I had to drink some juice with iron and herbs at that time. Since then not only my mood but also my endurance improved, but now, I don't drink it on a regular basis anymore. However, as soon as I started C25K I noticed that I was extremely tired after exercise which I read can be a sign of an iron deficiency. Today, I drank that juice again before my run and notice that I'm not as tired as I am usually. So I'm really taking iron supplements back into consideration. But I want to take low doses (about 20mg) since I know that too much can be harmful and causes side effects. And I'm planning on taking pills instead of juice since it's quite expensive. I also know that diet plays an important role but I barely can do more than I am doing right now. So would it be a good day? And please don't tell me that I should consult my doctor because she doesn't have any time and I think she barely cares about it and where I live there are no better ones I can go to.

Suggest some food items containing high quantity or protein.

Just finished training for a 5k with the C210k app. It feels good to start running again.

"Do you get enough protein?" Is sort of the quintessential annoying question vegetarians get... But since starting this new program (mean week 4 day 2) this morning) I want to make sure I'm getting enough. I always have a boiled egg with my post run oatmeal. Then I eat other types of proteins for lunch & dinner. If anyone has any meal plans or suggestions I'd be grateful. Thank you!!!

How can we protect ourselves when the food & fruits are full of pesticides? Nutritional supplements are full of harmful synthetic elements. Please tell me a good source for natural elements based supplement.