Nutritional Framework for Muscle Growth and Brain Health
🧾 Table 1: Daily Nutritional Requirements and How Your Diet Covers Them
| Nutrient | Recommended Daily Intake | Function (Muscle/Brain) | Covered by These Foods |
|---|---|---|---|
| Protein | 100–130g | Muscle repair, neurotransmitter synthesis | Vital wheat gluten, mussels, nuts, nutritional yeast |
| Omega-3 (EPA+DHA) | 250–500 mg | Brain structure, anti-inflammatory | Mussels (like clams), walnuts (ALA partially) |
| Iron | 8–18 mg | Oxygen transport, cognitive function | Mussels, kale powder, nutritional yeast |
| Vitamin B12 | 2.4 µg | Nerve health, red blood cell production | Mussels, fortified nutritional yeast |
| Vitamin D | 600–800 IU | Brain signaling, immune support | Sunlight (not dietary) |
| Calcium | 1000–1300 mg | Muscle contraction, neurotransmission | Fortified almond milk, kale powder |
| Vitamin K1 | 90–120 µg | Blood clotting, brain aging prevention | Kale powder, parsley (non-perishable alt.) |
| Magnesium | 300–420 mg | Muscle relaxation, brain plasticity | Nuts, oats, kale powder |
| Zinc | 8–11 mg | Neurotransmission, protein synthesis | Mussels, nutritional yeast, nuts |
| Choline | 425–550 mg | Acetylcholine synthesis, liver/muscle health | Needs attention (see recs) |
| Vitamin A (RAE) | 700–900 µg | Vision, gene expression | Kale powder (as beta-carotene), mixed veggies |
| Folate | 400 µg | DNA synthesis, mood regulation | Oranges, kale powder, mixed veggies, berries |
| Vitamin C | 75–90 mg | Collagen synthesis, antioxidant | Oranges, berries, kale powder |
| Fiber | 25–38 g | Gut-brain axis, satiety, digestion | Oats, berries, mixed veggies, nuts |
🍽️ Table 2: Your Diet’s Contribution by Food (with Unit Conversions)
| Food | Typical Daily Amount | Nutritional Contribution |
|---|---|---|
| Mussels (like clams) | 100g cooked (~3.5 oz, ~10–15 mussels) | ~20g protein, 500 mg omega-3, B12, iron, selenium |
| Vital wheat gluten | 50g dry (~½ cup) | ~40g protein, rich in glutamine, low in lysine |
| Nutritional yeast | 2 tbsp (~15g) | 8g protein, B12 (300%+), trace minerals, some lysine |
| Mixed nuts + walnuts | 30–40g (~¼ cup, 4–6 tbsp) | 7–9g protein, ~2.5g ALA, magnesium, vitamin E, fiber |
| Kale powder | 1 tbsp (~5g) | 500µg K1, 4000 IU beta-carotene, calcium, iron, vitamin C |
| Frozen berries | ½–1 cup (~70–140g) | Vitamin C (~30–50mg), fiber, antioxidants, some folate |
| Oats | ½–¾ cup dry (~40–60g) | 6–9g protein, ~4g fiber, B vitamins, magnesium |
| Almond milk (fortified) | 1 cup (240ml) | 300–450 mg calcium, vitamin D (if fortified), low calories |
| Oranges | 1 medium (~130g) | 70 mg vitamin C, 40–50 µg folate, hydration |
| Mixed veggies (frozen) | 1 cup (~130g) | Fiber, beta-carotene, small amounts of multiple vitamins |
🧂 Table 3: Suggested Additions to Cover Small Gaps (Shelf-Stable)
| Addition | Why | Shelf-Stable Option |
|---|---|---|
| Dried parsley or spinach powder | Boost K1 if kale powder isn’t daily | Yes |
| Choline supplement or lecithin granules | Supports memory, liver, muscle | Yes |
| B12 backup (sublingual or shelf-stable lozenge) | Ensure consistent absorption | Yes |
| Dried mushrooms (shiitake, oyster) | B vitamins, umami, ergothioneine (neuroprotective) | Yes |
| Seaweed (iodine, K1, trace minerals) | Brain and thyroid support | Yes |