As a runner, you need to consume a significant amount of calories to optimize your performance. But that’s not all as a lot of nutrient stored are lost while running, but by incorporating a nutrient-rich diet, you can keep injuries at bay. Here are 5 common deficiencies in runners plus foods to prevent it.
Do you experience fatigue, shortness of breath, or reduction in your running speed, then you are not alone. Iron deficiency is the most common problem in runners cause iron is lost through sweating and footstrike. Female runners are particularly more prone to low levels of iron due to the menstrual cycle. Red meat, liver, dark green leafy vegetables, fortified cereals, beans, nuts and dried fruit are excellent sources of iron. Add these healthy foods into your diet to take your running to the next level.
Vitamin B 12
Vitamin B 12 is another nutrient that all runners should swear by. Vitamin B12 supports the proper function and development of the brain, nerves, blood cells. Also known as stress vitamin, it helps reduce your stress level. Common symptoms of vitamin d include tiredness, weak muscles, a sore tongue, Breathlessness and Dizziness. Vitamin B12 can be found in foods such as meat, salmon, cod, milk, cheese, eggs and some fortified breakfast cereals.
If you suffer from stress fractures, then low levels of Vitamin d is to be blamed. Vitamin d is vital for bone and muscle health. It helps regulates the amount of calcium in our body. It also lowers the risk of inflammation, allergy and even makes muscles stronger. Consuming foods such as Oily fish, eggs, fortified cereals can help you achieve the daily requirement of vitamin d.
Magnesium has various health benefits. Magnesium plays a crucial role in supporting bone growth as well as helps you recover faster and maintain your electrolyte balance. Whereas a low level of magnesium may cause muscle spasms and fatigue. Incorporate foods into your diet that have high magnesium content such as spinach, broccoli, kale nuts, peas, beans, lentils, whole unrefined grains, oatmeal, potatoes, halibut and mackerel to improve your running performance. However, consumption of carbonated beverages and caffeine can drain away magnesium from our system. Hence it is essential to cut down on such unhealthy food.
Zinc is an essential nutrient for runners. It boosts the immune system as well as helps in healing wounds. Runners lose a significant amount of zinc during training. This hampers their performance. Zinc deficiency includes symptoms that can include anorexia, a significant loss in body weight, fatigue. Foods rich in zinc are meat, shellfish, milk, dairy products, bread, and cereal products