Anyone who has experience with sports, particularly endurance sports such as running, knows the importance that nutrition plays in maintaining a high-performance level. When it comes to running, the average mile burns a little over 100 calories depending on speed. If a competitive runner logs around eight to ten miles a day, this can easily amount to an extra 1,000 calories that a runner needs to maintain this level. Furthermore, this places significant stress on the body. Therefore, specific nutrients are needed to provide runners with the building blocks to not only keep the body fueled but also to rebuild parts of the body that get damaged during the exercise process. What are a few ingredients that every runner should consider when shopping for vitamins for runners?
One of the most overlooked ingredients in vitamins for athletes is magnesium. Multiple healthcare studies have shown that most individuals do not receive enough Magnesium as part of their daily diet. This is even more important for athletes that require this mineral for performance. This mineral serves as a cofactor for enzymes involved in the metabolism of carbohydrates. When magnesium assists enzymes in metabolism carbohydrates, the body accesses the broken down carbs for energy in high-stress activities, such as running. While ingesting pasta prior to an important race is great for fueling the tank, actually using this fuel requires a sufficient amount of magnesium. Magnesium turns food into energy and has a recommended daily value of around 300 mg per day. Eat Kale, Nuts, and Tofu to find that daily amount of magnesium.
Next on the list is another mineral called copper. While copper is certainly an ingredient in the penny, it also has an important role in helping runners stay fit. Cooper helps to produce the body’s collagen and repair it when it gets broken down during athletic performance. Collagen is a part of the connective tissue that helps to keep muscles and bones working in concert. Examples of connective tissue include tendons and ligaments. When the body uses these organs for exercise, collagen gets damaged under the stressful process. Copper helps to rebuild these tissues after a workout. People should shoot for around 1.2 mg of copper per day.
Finally, this is a common mineral that many people seek but its importance bears repeating. Every runner should invest in a vitamin that has plenty of potassium. Commonly found in fruits such as bananas, potassium helps to keep the muscles efficient in motion. Without proper potassium, the muscles will quickly cramp up in an immediately noticeable way. Before, during, and after a workout, vitamins for runners should contain plenty of potassium to keep athletes fueled for the long haul.
Be sure to read the nutrition facts on vitamins for runners to ensure these essential components are present in the proper amounts.