ESSENTIAL NUTRIENTS FOR
RUNNERS
WHAT FOODS CAN HELP IMPROVE YOUR PERFORMANCE AS A DISTANCE
RUNNER
VITAMIN B12
• HELPS YOUR BODY BREAK DOWN FAT AND
PROTEIN
• ASSISTS IN FORMING NEW RED BLOOD
CELLS WHICH CARRY OXYGEN TO THE
BLOOD
• HAMBURGER
• MILK
• FORTIFIED BREADS AND CEREALS
CALCIUM
• HELPS IN BONE GROWTH
• AIDS IN MUSCLE CONTRACTION AND
BLOOD CLOTTING
• STRONG BONES HELPS PREVENT STRESS
FRACTURES IN RUNNERS
• MILK, YOGURT, CHEESE AND OTHER DAIRY
FOODS
• GREEN LEAFY VEGETABLES
• NUTS
• SOY BEANS
• TOFU
• CHIA SEEDS
VITAMIN C
• HELPS BUILD IMMUNE SYSTEM
• KIWIS
• WHEN EATEN WITH NON-ANIMAL SOURCES
OF IRON, IT WILL HELP IN ABSORPTION OF
THAT IRON
• STRAWBERRIES
• RED PEPPERS
• ORANGES
VITAMIN D
• HELPS THE BODY TO ABSORB CALCIUM
• MUSHROOMS
• LOW VITAMIN D AND CALCIUM LEVELS
INCREASE THE RISK OF STRESS FRACTURES
• EGGS
• LOW VITAMIN D HAS SHOW TO INCREASE
INFLAMMATION IN MUSCLES
• MILK
• SALMON
• FORTIFIED BREAKFAST CEREALS
• SUNLIGHT
VITAMIN E
• BUILDS IMMUNE SYSTEM
• ALMONDS
• KEEPS BLOOD VESSELS WIDE AND PLIABLE
• SUNFLOWER SEEDS
• OLIVE OIL
FIBER
• HELPS MAINTAIN A HEALTHY BODY WEIGHT
• BEANS
• HELPS WITH DIGESTION
• WHOLE GRAINS
• REGULATES BLOOD SUGAR AND LOWERS
CHOLESTEROL
• RASBERRIES
IRON
• TRANSPORTS OXYGEN IN THE BLOOD AND
MUSCLE
• IF YOU DECLINE IN PERFORMANCE AND ARE
MORE TIRED THAN USUAL, YOU SHOULD
CHECK YOUR IRON LEVELS
• RUNNERS LOSE IRON THROUGH THEIR FEET
• FEMALES LOSE IRON DURING MENSTRATION
• LENTILS
• RED MEAT
• DARK MEAT POULTRY
• DARK GREENS
• FORTIFIED CEREALS
MAGNESIUM
• SUPPORTS BONE GROWTH
• HELPS IN TURNING CARBS AND FATS INTO
ENERGY
• KALE, SPINACH AND OTHER DARK LEAFY
GREENS
• NUTS
• TOFU
• BROWN RICE
• WHOLEGRAIN BREAD
• PUMPKIN SEEDS
• BEANS
OMEGA-3
• HELPS REDUCE INFLAMMATION
• SARDINES
• IMPROVES TISSUE REPAIR AND REDUCE
MUSCLE PAIN
• SALMON
• MAY HELP IN PREVENTING EXERCISEINDUCED ASTHMA
• OMEGA 3-FORTIFIED FOODS LIKE JUICES
AND EGGS
POTASSIUM
• HELPS YOUR MUSCLES, NERVES AND HEART
TO FUNCTION PROPERLY
• HELPS MUSCLES TO CONTRACT
• BANANAS AND OTHER FRUIT
• NUTS AND SEEDS
• FISH AND SHELLFISH
• POTASSIUM IS LOST IN SWEAT AND A
DEFICIENCY CAN CAUSE YOUR MUSCLES TO
CRAMP
• BROCCOLI
• ALONG WITH SODIUM; HELPS MAINTAIN
HYDRATION
• POTATO
• CHICKEN AND TURKEY
• YOGURT
SELENIUM
• HELPS REDUCE POST-EXERCISE OXIDATIVE
CELL DAMAGE
• MAINTAINS THYROID FUNCTIONS
• LOW THYROID LEVELS CAN CAUSE EXTREME
FATIGUE
• REGULATES METABOLISM
• BRAZILIAN NUTS
• ORANGE JUICE
• WHOLE GRAINS
SODIUM
• HELPS BODY MAINTAIN FLUID LEVELS AND
ELECTROLYTE BALANCE
• PREVENTS MUSCLE CRAMPS DURING HEAT
• SALT
• SPORTS DRINKS
• PICKLE JUICE
• YOU GENERALLY GET PLENTY OF IT DURING
YOUR NORMAL DIET
ZINC
• HELPS HEAL WOUNDS
• HUMMUS
• HELPS BREAK DOWN CARBS
• GRASS-FED BEEF
• HELPS IMMUNE SYSTEM
• SUNFLOWER SEEDS