There are three micronutrients that ensure the runner's energy metabolism. They are what make it possible for our body to have a good energy metabolism and that is why we dedicate this space to them.

But let's start at the beginning.

We call energy metabolism the process by which your body transforms the nutrients you have incorporated through food into energy. That is, the process that transforms the carbohydrates, fats and proteins you eat and pay so much attention to into fuel. But there is much more. Because, at the cellular level, the process requires the presence of vitamins and minerals. Yes, runner: today we are going to talk about those three micronutrients that ensure the correct functioning of your energy metabolism and that will help you improve your performance sports.

Below we tell you more about the energy production, storage and use system that your body has and how you can improve it by consuming the right micronutrients.

Do you know where the energy for your career comes from?

Let's see. The human body mainly uses three sources of energy for its functioning: carbohydrates, fats and proteins. Carbohydrates and fats are the essential fuel during any physical activity. Proteins, on the other hand, are only used if the previous reserves have been exhausted, since their fundamental task in our organism is to take care of the repair and maintenance of our muscle tissue. (In This article you have more details about them).

However, these nutrients are not used directly by our cells, but are first converted into a very specific molecule that is popularly called “the energy molecule”. Technically, it is called adenosine triphosphate (also known by the acronym ATP) and it works like a rechargeable battery that provides energy to our cells. And for the recharging process to be effective, our body needs to have at least three micronutrients that ensure good energy metabolism, especially when running.

How much energy do we need? Well, that depends on our cellular metabolism.

Because there are many differences from one person to another.

Cellular metabolism varies greatly between people due to genetic, environmental and lifestyle factors. This means that some people burn calories faster than others. And that's not all, because it also varies with age: it usually slows down as we get older (in This article we tell you about it).

The 3 micronutrients that ensure the runner's energy metabolism

In any case, whatever the speed of our metabolism, as runners we need to always have a good dose of energy available and to have these three micronutrients that ensure energy metabolism. They are the following:

1. The B vitamins: Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 are crucial elements in numerous biological functions, including energy metabolism in the body and protein synthesis. In addition, they are involved in the synthesis of neurotransmitters and cell repair.
2. Iron: It is essential for our body to be able to form hemoglobin and myoglobin, we already talked about its importance in This articleThe first serves to transport oxygen through the blood; the second, to get it to the muscle. This role is important because, during exercise, the muscles require more oxygen and that is why iron levels are critical for optimal performance. But there is much more because iron is also present in the enzymes involved in the production of ATP. Therefore, an iron deficiency can negatively affect your sports performance. Our recommendation is that you keep a close eye on your diet if you are a woman of menstruating age (because you will lose iron with each bleeding), if you do training in high mountains or if you follow a vegetarian diet (because you will not be consuming heme iron).

3. Magnesium: It is also key to synthesizing ATP. If that were not enough, this mineral helps regulate muscle and nerve function and maintain bone health.

Do you want to know more about the most important micronutrients for runner nutrition? Check out This article. Although you can also try the power of personalized nutrition, which takes into account your characteristics, your training and your sports goals. It's just a click away. Try it now!

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