The Dao Life Lunar Calendar has about 16 days where some kind of cardiovascular or aerobic exercise – (Yo’u Yang in Mandarin) is recommended. Usually in Lunar Calendar systems, exercise recommendations are based on the energy level of the lunar day and what lunar week the day falls in. Also considered is what organ functions are highlighted in the phase, what endocrine energy centers are active, what phase of the reproductive cycle is at work, and the season of the Sun.

Cardio, or Yo’u Yang workouts, can be either light, moderate or more intense based on the effort level of the mind and the length of time doing it.

Depending on the level of activity and your health goals, whether trying to lose weight, feel better, or build muscle, supplementing your nutrient loss during exercise is a consideration so you stay healthy while exercising.

The nutrients lost during 30 minutes of cardio or more intense weight lifting can vary based on the intensity of the exercise, the individual’s body weight, fitness level, and environmental conditions (e.g., temperature, humidity). However, we can generalize the key nutrients typically lost during such activities:

Here’s some interesting information about nutrients lost during exercise and how to replenish them. . .

Key Nutrients Lost During 30 Minutes of Cardio or Heavy Weight Lifting

1. Water (Sweat)

• Average Loss: 0.5 to 1 liter
• Importance: Water is essential for maintaining blood volume, regulating body temperature, and allowing muscle contractions.

2. Electrolytes

• Sodium:
  • Average Loss: 200-600 mg
  • Importance: Sodium helps maintain fluid balance and supports nerve function.
• Potassium:
  • Average Loss: 100-300 mg
  • Importance: Potassium is crucial for muscle contractions and preventing cramps.
• Magnesium:
  • Average Loss: 10-20 mg
  • Importance: Magnesium plays a role in muscle relaxation and energy production.
• Calcium:
  • Average Loss: 20-40 mg
  • Importance: Calcium is important for muscle contractions and bone health.

3. Glycogen (Stored Carbohydrates)

• Average Loss: 60-120 grams
• Importance: Glycogen is the primary source of energy during intense exercise.

4. Protein (Amino Acids)

• Average Loss: Minimal direct loss, but muscle protein breakdown can increase.
• Importance: Protein is essential for muscle repair and recovery.

Example Calculation for an Average Person (70 kg/154 lbs)

During Cardio:

• Water: Approx. 0.75 liters lost through sweat.
• Sodium: Approx. 300 mg lost.
• Potassium: Approx. 200 mg lost.
• Magnesium: Approx. 15 mg lost.
• Calcium: Approx. 30 mg lost.
• Glycogen: Approx. 90 grams used.
• Protein: Minimal loss, but increased muscle protein breakdown.

During Heavy Weight Lifting:

• Water: Approx. 0.5 liters lost through sweat.
• Sodium: Approx. 200 mg lost.
• Potassium: Approx. 150 mg lost.
• Magnesium: Approx. 12 mg lost.
• Calcium: Approx. 25 mg lost.
• Glycogen: Approx. 70 grams used.
• Protein: Minimal loss, but increased muscle protein breakdown.

Recovery Recommendations

Post-Cardio:

• Water: Drink at least 0.75-1 liter of water.
• Electrolytes: Consume a sports drink or foods high in electrolytes (e.g., bananas, spinach, nuts).
• Glycogen: Eat 50-100 grams of carbohydrates (e.g., fruits, whole grains).
• Protein: Consume 15-30 grams of protein (e.g., protein shake, Greek yogurt).

Post-Weight Lifting:

• Water: Drink at least 0.5-0.75 liter of water.
• Electrolytes: Consume a sports drink or electrolyte-rich foods.
• Glycogen: Eat 40-80 grams of carbohydrates (e.g., oatmeal, sweet potatoes).
• Protein: Consume 20-40 grams of protein (e.g., chicken breast, cottage cheese).

By understanding the nutrients lost during exercise and taking steps to replenish them, you can support optimal performance, recovery, and overall health. Here are some healthy pre and post workout snacks based on replenishing lost nutrients during more intense workout days like lunar days 7, 11, 21, or 27. Check out this Menu of Pre and Post Workout Snacks to help get you going.