To improve performance, a runner should consume all of the necessary nutrients. When it comes to running long distances, your diet might help you achieve your goal. This entails eliminating salty snacks and replacing them with fresh foods including fruits, vegetables, meats, grains, and legumes.
A runner, on the other hand, does not require all nutrients. Some can be taken in larger doses, while others may not be required in your diet. So, in the list below, we’ll look at 15 nutrients that a runner should be aware of.
Vitamin A
- Uses: Maintains healthy skin and improves vision so you can see clearly at night.
- How much to take: Men should take 900 micrograms per day, while women should take 700 micrograms per day.
- How to get it: A piece of baked sweet potato provides more than 500% of your daily nutrient needs. Other sources include kale, cabbage leaves, and milk melon (cantaloupe).
Vitamin B12
- Uses: Aids in the breakdown of fats and proteins consumed by the body for the energy sources required for exercise. It also aids in the formation of new red blood cells, which are responsible for transporting oxygen throughout the body. This vitamin deficit can result in anaemia and exhaustion.
- How much to take: Both males and females should take 2.4 micrograms each day. You will not gain additional energy by taking more than supplements or injections.
- How to get it: A 3 -ounce burger has almost the entire value of your daily nutrients with 2.2 micrograms of B12. Other sources are such as milk and fortified foods (such as bread and cereals).
Vitamin C
- Uses: Collagen is produced in the skin, which keeps it smooth and silky. Vitamin C also functions as an antioxidant, preventing free radicals from being exposed to the environment, such as pollution. Vitamin C, when obtained from non-animal sources (such as lentils), aids in the absorption of energy minerals.
- How much to take: Men require 90 milligrammes per day, while women require 75 milligrammes per day.
- How to get it: Just two little kiwi seeds provide more than 100% of your daily nutritional requirements. Strawberries and red pepper are examples of other sources.
Vitamin D
- Uses: It has the potential to reduce injuries. In a 2012 study, researchers discovered that when a group of runners’ vitamin D levels were low, they showed biomarkers for more inflammatory disorders. Low vitamin D levels can increase the risk of muscle injury caused by inflammation.
- How much to take: For both male and female persons, 600 IU per day is required.
- How to get it: 450 IU are found in three ounces of salmon. Egg yolks, milk, and some types of mushrooms are some of the other sources (there are certain types grown in a way that can increase their vitamin D content).
Vitamin E
- Uses: Maintains the youth and resiliency of your body. Vitamin E boosts your immune system’s resistance to viruses and bacteria, works as an anti-inflammatory antioxidant to combat free radicals, and keeps blood vessels broad and flexible.
- How much to take: 15 milligrammes per day for both men and women.
- How to get it: One ounce of almonds (about 23 kernels) provides 37% of your daily nutritional requirements. Sunflower seeds and olive oil are examples of other sources.
Calcium
- Uses: Supports the health of the bones and teeth. This is where you keep 99 per cent of your calcium. It’s also a type of electrolyte that aids muscle and blood vessel contraction.
- How much to take: 1,000 milligrams/ day
- How to get it: One cup of milk provides around 30% of your daily nutrient needs, whereas fortified non-dairy beverages (almonds, buttermilk) provide 45 per cent more. Tofu, spinach, and chia seeds are also good sources.
Choline
- Uses: Boosts metabolism and aids in the formation of particular neurotransmitters required for muscular control, memory, and concentration. Adequate choline intake daily can also help to lessen fatigue.
- How much to take: 550 milligrammes per day for men and 425 milligrammes per day for women. However, roughly half of the population may have a gene variation that prevents them from being absorbed. Fatigue and weight loss are two of the symptoms. If this happens, you may need to eat more choline-rich foods.
- How to get it: A full egg has 610 milligrammes (the yolk is the sweet spot). Wheat and turkey seeds are also good sources.
Fibre
- Uses: Maintains a healthy weight, a firm shape, blood sugar control, and cholesterol reduction.
- How much to take: Men require 38 grammes per day, while women require 25 grammes per day. Most runners consume half of their daily nutrient requirements. Make sure you consume fibre-rich foods even before the race, as this can cause GI issues.
- How to get it: 1 cup of raspberries has 8 grammes of fibre. Nuts and grains are examples of other sources.
Iron
- Uses: Muscles are strengthened. Iron is necessary for oxygen transfer in the blood and muscles. Get a blood test to assess your iron levels if you notice a reduction in performance and feel more tired than normal.
- How much to take: 8 milligrammes per day for men and 18 milligrammes per day for women. If your doctor discovers that you are deficient in iron, he or she will recommend a supplement. (In other words, don’t take supplements on your own.)
- How to get it: 3 milligrammes of iron are found in ½ cup of lentils. Red meat, chicken, and fortified cereals are some of the other options.
Magnesium
- Uses: Improves your running abilities. Magnesium is essential since it is involved in over 300 metabolic activities in the body. It helps to increase energy metabolism, which is one of its most essential roles. It’s also a crucial nutrient during weight-training sessions.
- How much to take: Men require 400 milligrammes per day, while women require 310 milligrammes per day. Magnesium supplements might cause diarrhoea, so make it a point to eat more natural mineral-based foods instead.
- How to get it: Pumpkin seeds supply about one-fifth of your daily nutritious requirements in only one ounce. Other options include ‘swiss chard’ and beans.
Omega-3
- Uses: Required for the post-workout recovery process. After running, omega-3s have been demonstrated to lower inflammation, which can help to repair tissue and relieve muscular discomfort. According to other studies, it can help avoid asthma attacks caused by exercise.
- How much to take: It is recommended that men and women consume at least 500 mg of Omega-3-rich meals daily. If you are a vegetarian or vegan and don’t get that much, try taking a fish oil supplement or an algae-based supplement.
- How to get it: Sardines provide roughly 1,400 milligrammes of Omega-3 per can. Salmon, arctic char, Omega 3 fortified foods including juices, and eggs are also good sources.
Potassium
- Uses: To stay hydrated and sustain optimum muscular function. This is the most critical electrolyte, along with sodium intake. Potassium aids muscular contraction and relaxation. It also helps to maintain your body’s fluid equilibrium.
- How much to take: 4.7 grammes per day for both men and women
- How to get it: A baked potato provides 17% of your daily nutritional needs. Yoghurt, dried fruit, and bananas are some of the other options.
Selenium
- Uses: Its antioxidant properties can help to prevent oxidative cell damage caused by exercise, keep thyroid function in check (low thyroid levels can reduce weariness), and regulate metabolism.
- How much to take: 55 micrograms per day for both men and women.
- How to get it: All you have to do is eat one Brazil nut, which provides 137 per cent of your daily vitamin needs. Other options include orange juice and healthy grains.
Sodium
- Uses: Aids in the maintenance of optimum fluid and electrolyte balance in the body. If you are the sort who sweats a lot or likes to run in hot weather, it will also avoid muscle cramps.
- How much to take: Men and women should limit their intake to 2,300 milligrammes per day. If you have high blood pressure, your daily intake should be no more than 1,500 milligrammes. It comes in the shape of sodium tablets that you can ingest.
- How to get it: You usually don’t need to seek sodium because the majority of it comes from your food. However, after jogging and sweating, it is quite great to consume (or drink) things with higher salt levels to compensate for the sodium loss. Electrolytes can be found in bread, cheese, chicken, and sports drinks. Up to 1,050 mg of sodium can be found in three ounces of deli turkey.
Zinc
- Uses: Keeps your skin resilient and healthy, heals wounds appropriately, breaks down carbs (which may be your primary source of energy), and boosts your immune system’s performance. You may be at risk for over-exercise syndrome if you don’t get enough of these nutrients.
- How much to take: Men require 11 milligrammes per day, while women require 8 milligrammes per day. Vegetarian athletes should focus on receiving it from other adequate food sources because it is substantially found in animal products.
- How to get it: ½ cup of hummus provides 15% of your daily nutritional
Reference: https://www.runnersworld.com/nutrition-weight-loss/a20839428/the-15-nutrients-all-runners-need/
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