For runners, food is all about fueling and filling. Food provides essential vitamins and minerals. Besides, it will give us energy, keep bones healthy, increase immunity, restore strained muscle tissue, and help us to live a long and healthy life.
Nutrient deficiency can keep you from reaching your robustness goals, particularly if you don’t know what to eat ere running. When you’re not getting enough vitamin D or calcium, you may have a higher risk of stress fractures.
That’s why it’s essential to make an additional effort to eat with these nutrients in determination.
Runners Should Eat Real Food
It is most satisfying to get all nutrients from foods rather than supplements. The macronutrients in the diet, like fiber, fat, and protein, provide satiation, which is essential to stop hunger.
Why it’s essential: Calcium plays a vital role in many fundamental body functions, including muscle contraction and blood clotting. If you don’t get enough calcium, you increase the risk of low bone-mineral density and stress fractures.
Source: Dairy products can meet most of your calcium requirements. Calcium-rich foods are canned salmon, fortified orange juice, and leafy greens.
Why it’s essential: Vitamin D is a must to absorb calcium and improve phosphorus to keep your bones strong.
Source: Dairy is the primary source of vitamin D. Other sources can be foods which are fortified with vitamin D
Why it’s essential: B vitamins (Thiamin, Riboflavin, Niacin, B-6, Pantothenic Acid, Biotin, Folate, and B-12) are necessary for energy metabolism. Some of them help generate energy during exercise; others help create red blood cells, manufacture protein, and repairing strained tissues. Female professionals, especially vegetarians or those with disorganized eating patterns, are frequently low in riboflavin, pyridoxine, folate, and B-12
Source: Enriched and whole grains are a great source of many B vitamins. Other sources are meat, nuts, dairy, and green vegetables. Nutritional yeast is an excellent source of B-12.
Why it’s essential: Less amount of iron can make you weary quickly. Base levels of iron can weaken muscle function and restrict your capacity to run. Women runners are prone to iron deficiency.
Source: It is most comfortable for the body to assimilate heme iron, the form of iron that comes from beef, pork, poultry, and liver. If you don’t eat meat, non-heme iron sources are black beans, kidney beans, fortified grains, and breakfast cereals. The body will absorb iron better when you consume vitamin C.
Why it’s essential: Zinc plays a vital role in immune function, energy production, and restoration of muscle tissue.
Source: Red meat, poultry, raw oysters, whole grains, and enriched grains are high in zinc.
Why it’s essential: Magnesium is essential to maintain strong bones; it helps to monitor a proper equilibrium of calcium and vitamin D in the body. Magnesium is also crucial to blood-sugar control, protein synthesis, and blood pressure management.
Source: Leafy green vegetables, whole grains, seeds, and nuts, are competent reservoirs of magnesium. Seafood, beans, and dairy products also have some traces of magnesium.