*The post is sponsored by Intelligent Labs; however, as always all opinions expressed within the post are completely my own.
As a runner, or any type of athlete really, it is very important that you fuel your body correctly. You need to eat the right foods so you can perform at your best. However, it is important that you also be aware of what nutrients your foods contain because some are more important for runners than others. Here are a few essential nutrients for runners that you need to be sure you are getting enough of in your diet, or that you should be supplementing in some way.
Essential Nutrients for Runners –
– Iron –
Iron is essential for runners as it is one of the components of our red blood cells, which carry oxygen to our muscles. Therefore, if you are iron deficient your muscles won’t get the oxygen they need to perform properly. Women are at even great risk for iron deficiencies due to menstruation and need to be very aware of iron intake.
Some of the best sources for Iron in your diet are: red meats, beans, poultry, fish, tofu, quinoa, and spinach.
– Calcium –
Calcium not only builds strong bones, but it also contributes to nerve transmission, the constriction and dilation of blood vessels, and muscle contraction.
Some of the best sources for Calcium in your diet are: dairy products such as yogurts, cheeses, and milk, fortified cereals, and greens such as spinach, collards, or turnips.
– Vitamin C –
Vitamin C is a immunity boosting vitamin essential for runners who put their body through the stress of running and need a little extra to keep their immune system up and running properly.
Some of the best sources for Vitamin C in your diet are: citrus fruits such as oranges, grapefruits, tangerines, and clementines (Cuties/Halos).
– Vitamin D –
Vitamin D deficiencies can cause muscle weakness, pain, and even fractures. While having enough Vitamin D in your system has been proven to help with exercise related inflammation.
Some of the best sources for Vitamin D in your diet are: salmon, tuna, orange juice, milk, eggs, and fortified cereals (check the label.).
– Omega3 –
Omega3 has been shown to increase muscle strength and physical performance, reduce muscle damage and soreness, strengthen bones, improve cardiovascular health, and also to boost the immune system helping to combat the negative effects of intense training.
Some of the best sources for Omega3 in your diet are: fish, nuts, and seeds, and leafy green vegetables.
I personally struggle to get enough Omega3 in my diet as the very best source is fish. While I live right on the coast I have just never been a fish fan no matter how many different way I have tried it cooked. Because, I never eat fish and Omega 3 isn’t in most standard multi-vitamins I knew that was the one essential nutrient I was really lacking in.
Because of that, I have been supplementing with Omega3 daily for a few years, but a little over a month ago I switch to Ultra Pure Omega3 from Intelligent Labs because it is both Gluten Free and non-GMO. In addition to that is is made in a FDA registered facility and goes through strict 3rd party testing to maintain the highest standards. All of this made me feel that Ultra Pure Omega 3 from Intelligent Labs was a great solution to the Omega3 my diet was lacking, and that I so desperately need as a runner.
Let me know –
Are you able to get all the essential nutrients from your diet?
Or, do you take supplements as well?
I take a multi-vitamin and then this Ultra Pure Omega3.