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9 nutrients to improve your training and recovery for runners

It's not all about macros and calories. Our bodies needs all the help they can get when we're giving them a thrashing.

nutrients for runnersEssential nutrients for runners

You will only reap the rewards of the time you put in at the gym, on the road, in the pool and through the peddles if your diet is on point.  We’re all aware of the different types of diet for fat loss, building muscle and bulking but what about a diet to keep us ticking over? As well as the calories we count or macros we calculate, thinking about the nutrients we consume will hold huge advantages to our training as they can improve performance, recovery and bodily functions. Here are 9 of the most useful nutrients for runners.

Vitamin C
Why is it good for runners?

Vitamin C helps the body form and main connective tissue including bones, blood vessels and skin.  A lack of it in our diets might lead to joint pain, tissue swelling and a slower recovery process.

Where can I find it?

Oranges, Peppers, Spinach, Broccoli and Cabbage are all great sources of Vitamin C

Vitamin D
Why is it good for runners?

Vitamin D is a crucial nutrient that helps with the absorption of Calcium within the body and therefore helps maintain good bone health. A lesser-known benefit of vitamin D is its role in regenerating Mitochondria. Mitochondria is a found in the muscles and provides them with energy. Muscles without any energy ain’t no good for us.

Where can I find it?

It can be found in fatty fish like Tuna, Mackeral and Salmon. Egg yolks, cheese and Soy milk are also rich in Vitamin D.

Vitamin E
Why is it good for runners?

Vitamin E has similar roles to that of Vitamin A. If you do lots of intense running, you can reduce the risks of becoming sick by getting plenty of this oily antioxidant.

Where can I find it?

Avocado, Almonds, Butternut Squash and Palm Oil.

nutrients for runners
A tasty snack.
Vitamin A
Why is it good for runners?

Vitamin A is a fat-soluble vitamin that works in the body to strengthen the immune system, improve your vision and aids growth. GAINS!

Where can I find it?

Sweet potato, green leafy vegetables, beef and peaches are all good sources of Vitamin A.

Calcium
Why is it good for runners?

Calcium is essential for the strength of our bones which is crucial for any high impact exercise, especially running. Your bones store calcium. When your blood supply runs low, it’s use what’s in your bones. If your intake of Calcium isn’t high enough your body will be in a deficit.

Where can I find it?

Dairy products like Milk, Yogurt and Cheese are high in calcium.

Iron
Why is it good for runners?

Iron has many important functions in the body but for runners, it’s crucial for carrying blood around the body. Diets low in Iron can result in shortages of red blood cells which can after performance, recovery and your overall levels of fatigue.

Where can I find it?

Lentils, Dates, Beef and other red meats are great sources of Iron.

Potassium
Why is it good for runners?

Potassium is an electrolyte that aids in muscle contractions, promotes fluid balance in your body and helps with your bodies recovery process.

Where can I find it?

Potatoes, Banana’s, Dried fruits and Pinto Beans.

nutrients for runners
Leafy greens are a great source of Magnesium
Magnesium
Why is it good for runners?

Magnesium holds a huge role in our bodies which includes maintaining blood sugar levels, regulating nerve and muscles functions and blood pressure. Magnesium also helps with making proteins within the body vital for muscle growth.

Where can I find it?

Leafy green vegetables and Quinoa are great sources of Magnesium.

Sodium
Why is it good for runners?

Sodium is required for muscle contractions, regulating our bodies PH balance and maintaining proper hydration. Runners working over longer distances need Sodium as it’s primarily lost through sweat.

Where can I find it?

Yeast-based bread, cured meats and Chicken.

 

Joe Tucker
the authorJoe Tucker
Editor
Joe is an aspiring fitness journalist looking to get his foot in the industry at jogger.co.uk. A fair-weather runner and sparring sissy who occasionally enjoys rolling down hills ... on two wheels that is. Any story ideas? Feel free to DM him with any ideas.

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