Key Nutrients For Runners

Wanting to improve your running performance, but not sure where to start, I bet you didn’t know how important the role your nutrition plays in any running program.

Here are a few key nutrients you need to include in your diet if you want to improve your running game.  In any training regime it is important to be well trained and well fuelled for maximum performance.

Protein

Growth, repair and maintenance of all damaged muscular tissue during exercise. 

Vitamin B12

Plays an important role in the breakdown of fats and proteins from food sources during exercise.  Also assists with oxygen transport around the body to the working muscles.

Iron

Plays a major role in preventing fatigue by transporting oxygen around the body.

Oxygen plays an important role in the break down of energy.

Magnesium
Involved in the processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. 

Omega3

Enhance tissue repair and reduce muscle pain post exercise.

Potassium and Sodium

Important to be consumed in the form of an energy drink to replace the electrolytes lost (in sweat) during exercise.  Play an important role in assistance and maintenance of muscle contractions.

Carbohydrate

Most important to be consumed after running to replace depleted energy stores.