Diet and supplements play an essential role in reaching your goals of running strong. If you run regularly, you need certain minerals and vitamins for your body’s proper running condition. Your pre-run nutrition should also not end at loading carbohydrates and drinking water.
Do you know what it takes to fuel your body substantially? Here are some of the best vitamins and minerals you need if you are training hard for that next race.
Calcium
Strong bones are crucial for endurance activities like running. Consuming additional sources of calcium reduces the risk of developing fractures while running. Because your bones act as a calcium reservoir, it’s crucial to have a diet high in calcium for bone strength.
Best Sources of Calcium:
- Milk
- Yogurt
- Cheese
- Dark Leafy Vegetables
- Fortified Cereals
The recommended daily amount is at least 900 to 1,200 milligrams for active adults.
Magnesium
Magnesium is essential for over 300 chemical processes that maintain your body’s health and function. Functions like muscle contraction, blood pressure, bone health, energy production, and other more are vital for physical activities like running. Low volumes of magnesium may result in reduced physical performance and other serious health troubles.
Best Sources of Magnesium:
- Leafy Greens
- Pumpkin Seeds
- Almonds
- Quinoa
- Beans
The recommended daily amount is 350 to 400 milligrams for men and 300 to 340 milligrams for women.
Zinc
Zinc is a critical micronutrient needed by any active person. It plays a vital role in the catalytic activities of enzymes, which include wound healing, proper brain function, and immune functions. You quickly lose Zinc through sweat and urine, especially after tedious activities like running. Thus, it is essential to include this mineral in your daily diet.
Best Sources of Zinc:
- Dark Meat
- Poultry Products
- Seafood
- Whole Grains
- Wheat
The recommended daily amount is 10 to 12 milligrams for active adults.
Potassium
Potassium is one of the most important electrolytes that promote fluid balance in the body. Significant functions of potassium include promoting healthy muscle growth, controlling blood pressure, and aiding in the metabolism of proteins and carbohydrates. Deficiency in this mineral may boost risks in heart diseases and high blood pressure.
Best Sources of Potassium:
- Bananas
- Spinach
- Potatoes
- Cantaloupe
- Milk
The recommended daily amount is 4,000 to 5,000 milligrams for active adults.
Vitamin B6
Vitamin B6 (Pyridoxine) helps to make the essential component of red blood cells, which is hemoglobin. Hemoglobin transports oxygen to the cells and tissues, which produces energy needed to run. Vitamin B6 also carries waste product carbon dioxide to the lungs to be eliminated from the body.
On top of this, vitamin B6 plays a role in breaking down protein into amino acids and aids in the metabolism of fatty acids. But this Vitamin does not work alone, it must have both vitamin B2 (Riboflavin) and magnesium to properly serve its functions.
Best Sources of Vitamin B6:
- Poultry
- Fish
- Potatoes
- Chickpeas
- Bananas
The recommended daily amount of B6 for adults is 1.3 milligrams.
Vitamin C
Vitamin C is an essential micronutrient as it is responsible for intercellular maintenance of bones, teeth, and capillaries. Also, as it is an antioxidant, it helps fight off free radicals and ward off respiratory tract infections as well. Vitamin C also speeds up iron absorption from non-meat sources to boost energy production.
Best Sources of Vitamin C:
- Guava
- Kiwi
- Strawberry
- Pineapple
- Cauliflower
The recommended daily amount is 90 to 100 milligrams for men and 70 to 80 milligrams for women.
Vitamin D
Your body needs Vitamin for calcium absorption – to keep bones healthy and strong. Deficiency in Vitamin D may lead to risks of fractures and inflammations due to hard running training. Vitamin D is also crucial for the proper regeneration of mitochondria in the muscles, thus, providing muscle energy. Vitamin D is also said to be a hormone that is produced by the body.
Best Sources of Vitamin D:
- Spending time outdoors. 10 to 15 minutes of mid-day sun with no sunscreen.
- Dairy products like eggs and milk
- Irradiated mushrooms (grown under UV light)
- Fatty fish
The recommended daily amount is 2,000 to 3,000 international units (IU) for adults.
Conclusion
Your body needs a well-balanced intake of nutrients for optimal performance, so the right approach to nutrition is essential. It is always ideally best to focus on food sources other than supplements. If you are finding this difficult, you may explore creditable health brands by visiting CouponLawn.
Artificial alternatives and bottled supplements are beneficial to certain extents, but the benefits of a healthy diet are irreplaceable. Remember to focus on food sources and don’t go overboard recommended daily intakes for a leg up in your race.
Reference:
https://www.runnersworld.com/nutrition-weight-loss/a20839428/the-15-nutrients-all-runners-need/
https://www.fleetfeet.com/blog/vitamins-and-minerals-every-runner-needs https://www.runnersblueprint.com/the-10-vitamins-minerals-every-runner-needs/