Yes, you've been measuring the amount of carbohydrates, fats and proteins you consume for a while. But have you considered what's beyond that? Do you know that there are many essential vitamins and minerals? Yes, because micronutrients are key to improving your running performance.

Of course, their name may have confused you. They are called micronutrients only because we need them in small quantities, not because they are not important, which they are. And very important!

Want more details? Here you will find the final list.

B complex vitamins

This is a group of vitamins related to the metabolism of our cells, meaning they are very important micronutrients. We are talking about B1, B2, B3, B6, B12 and folic acid or vitamin B9.

What function do they perform? All of these vitamins play a crucial role in many functions, including energy production and protein synthesis, so their presence in a balanced diet should always be ensured.

Where to find them? They are found in foods such as whole grains, lean meats, eggs, dairy products, legumes and green leafy vegetables.

When a person follows a vegan diet, it is important to pay attention because vitamin B6 from plant foods is less digestible compared to that from animal foods. This does not mean that a runner cannot follow a vegan diet without problems, but they must monitor the amount of B vitamins they regularly ingest.

Vitamin D

What function does it perform? This vitamin is fundamental in many different aspects: it is essential for bone health. In fact, combined with an adequate intake of calcium, it is essential for recovering well from bone fractures. It is also key in muscle function and participates in various processes of immune function, enhancing resistance to infectious diseases. We already told you about this in This article its role in your recovery.

Where to find it? Vitamin D is primarily obtained through sun exposure, but can also be found in foods such as fatty fish, egg yolks, dairy products, and fortified juices.

Adequate intake is very important as vitamin D deficiency is highly prevalent in our society, especially in winter and in people who spend most of their time indoors.

Vitamin C

The most popular of vitamins is a classic cited for almost everything. It is also a key micronutrient for your running practice. Let's delve deeper.

What function does it perform? First and foremost, it is a powerful antioxidant that protects our cells. It also helps in collagen synthesis and improves iron absorption. In addition, it is an important element in keeping your immune system healthy, which is crucial for athletes.

Foods rich in vitamin C have been shown to be beneficial during rehabilitation processes for ligament and tendon injuries. Here We tell you more about how nutrition can help you with injuries.

Where to find it? You've probably already thought of citrus, right? Add other fruits like strawberries, kiwi, and melon. And don't forget peppers, tomatoes, and dark green leafy vegetables.

Vitamin E

What function does it perform? Vitamin E is less popular, but it is also a powerful antioxidant that can protect cells from oxidative damage caused by intense exercise. It is also important for maintaining a healthy immune system.

Where to find it? Sources of vitamin E include vegetable oils, such as olive oil, nuts, seeds and avocados.

Vitamin A

What function does it perform? Vitamin A is essential for healthy vision and, like the above, is necessary to keep our immune system in top shape.

It also has anti-inflammatory functions and stimulates the healing of open wounds, burns or bone injuries.

Where to find it? Sources of vitamin A include liver, fatty fish, egg yolks, dairy products (whole milk), yellow, orange, and dark green fruits and vegetables such as carrots, sweet potatoes, spinach, and squash.

Calcium

Moving on to minerals, let's first talk about calcium, one of the high-impact micronutrients for any runner. As we've been taught since childhood, calcium is essential for the health of our bones. But there's much more to it.

What function does it perform? In addition to building and maintaining our skeleton and teeth, calcium is essential for muscle contraction and cardiovascular function. In fact, when a low calcium intake is maintained, a person faces major problems such as low bone density, hypertension or muscle cramps.

Where to find it? Major sources of calcium include dairy products, dark green leafy vegetables, kale, tofu, sardines, and calcium-fortified foods.

Iron

What function does it perform? Iron is essential for our body to create hemoglobin and myoglobin, which are the proteins responsible for transporting oxygen to the blood and then to the muscles. Something that is especially important in the field of running.

Furthermore, this mineral is also involved in the production of cellular energy. It is therefore easy to see that iron deficiency negatively affects sports performance.

Where to find it? Sources of iron include red meat, poultry, fish, legumes, nuts, and iron-fortified foods.

The amount of iron ingested must be closely monitored in female athletes (due to iron loss in menstrual blood), in long-distance runners and in vegetarians, because heme iron is not found in their diet.

Magnesium

What function does it perform? Magnesium is very important in various processes in our body: in muscle function, during protein synthesis and in the energy production process. This means that we are dealing with an important micronutrient for maintaining muscle power and mass.

Where to find it? You are getting magnesium when you incorporate whole grains, nuts, seeds, legumes and dark green leafy vegetables into your diet.

Potassium

What function does it perform? Potassium is important because it helps maintain fluid balance in the body, makes muscle contraction and relaxation easier, and keeps our nervous system functioning properly (including muscle coordination and control).

Where to find it? There are various fruits that are delicious sources of potassium, such as bananas, oranges and melon. You will also find it in vegetables such as spinach, chard and potatoes and in dairy products, legumes and fish.

Sodium

We usually consume it as salt and we associate it with some negative effects, but it is essential for our body, as long as it is ingested in moderation.

What function does it perform? Its first task is to maintain fluid and electrolyte balance, and its second is to ensure muscle function. That's why it's so important that when you go running, you lose sodium through sweat, which forces you to replace it.

Where to find it? In salty foods and sports drinks.

Zinc

What function does it perform? This mineral is essential for the immune system. It also helps with wound healing and tissue repair.

Where to find it? The most important sources of zinc include meat and seafood, as well as legumes, whole grains, nuts and seeds.

If you want to achieve a balanced diet that incorporates all these micronutrients in sufficient quantities for your specific needs, try personalized nutrition with Oorenji Runners.

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