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CREW NUTRITION & COUNTERMEASURE EXERCISE
ASTRUMCARE MISSION PERFORMANCE PROTOCOL
Astronaut Diet Plan & Daily Workout Routine
Minimum daily caloric and micronutrient requirements calculated from your age, gender, height, and body mass, dynamically adapted to your live vitals, body-mass trend, and mental readiness.
1. Daily Nutrition & Hydration Targets
DAILY TARGETS| Nutrient | Minimum Daily Target | Spaceflight Physiological Role |
|---|---|---|
| Vitamin D₃ | 25 mcg (1,000 IU) | Maintains calcium absorption and bone mineralization with zero natural UV exposure. |
| Calcium | 1,000 – 1,200 mg | Counters microgravity bone demineralization (capped < 1,500 mg to prevent kidney stones). |
| Potassium | 3,500 – 4,700 mg | Supports intracellular fluid balance, neuromuscular signaling, and bone retention. |
| Magnesium | 400 – 420 mg | Supports ATP energy metabolism, cardiac rhythm stability, and sleep quality. |
| Vitamin C & E | 90 mg Vit C / 15 mg Vit E | Antioxidant defense against cosmic and solar ionizing radiation oxidative stress. |
| Sodium / Iron Targets | < 2,300 mg Na / 8–10 mg Fe | Calibrated to gender/age requirements while preventing fluid hypertension and iron overload. |