Micro Needs of a Runner - She Runs Eats Performs

Episode 140

full
Published on:

18th May 2023

Micro Needs of a Runner

Micronutrients play an important role in Running performance….but how many of us consider what vitamins and minerals we require for our training? We tend to focus on our macronutrient needs…esp the need for protein and carbohydrates 

BUT…did you know….we need the micronutrients for the metabolism of the macronutrients….as well as for much much more!!

So, if you are a runner who tends to neglect your micronutrient intake then listen in for some enlightening and useful information.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:34)

Defining what micronutrients are and why they are important for general health but also for run training. 

(10:14)

Outlining situations when a runner may require micronutrient supplementation including when they: 

  1. Restrict energy intake 
  2. Remove food groups from the diet. For example: vegans, vegetarians and runners following a raw diet or a keto/paleo style diet
  3. Consume a high carbohydrate diet without consideration for other important nutrients

(14:44)

FEMALE FACTORS

  1. Older athletes (both male and female) are more likely to take micronutrient supplements than their younger counterparts due to the various challenges that occur with ageing and recovery
  2. The prevalence of supplement use among female athletes tends to be similar to males, however their reasons for supplementing tend to be differ
  3. Females tend to introduce supplementation to support bone health and increase energy (no data on the reasons why males may supplement) 

(15:43)

Highlighting some micronutrients that are important for a runner including: 

Calcium and Magnesium – needed in the muscle contraction cycle

The B-vit complex, Vit C and iron (also magnesium) - required in the metabolism of the macronutrients to produce energy

Iron - required for the transport of oxygen to the cells for energy production 

(30:35)

Food recommendations containing the key micronutrients discussed including::

Foods containing both Magnesium and Calcium:

  • Leafy vegetables e.g. broccoli, kale, Swiss chard, spinach, rocket 
  • Nuts and seeds – especially sesame seeds and almonds 

B Vitamin Complex: 

  • Fish, meat, poultry, organ meats – especially for Vit B12 and B6
  • Leafy vegetables – high in folate
  • Dairy and Eggs – good sources if B12 if you are vegetarian

Vitamin C:

  • Citrus fruits: Orange, Grapefruit, Lemon, lime
  • Berries: Black Currant, Strawberries
  • Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
  • Red and green peppers, tomatoes 

(36:59)

Providing some hints and tips and ACTION POINTS to ensure a sufficient intake of micronutrients on a regular basis:

  • Keep your diet varied 
  • “Eat outside the box” 
  • Use recipe books or “Google” to find easy recipes  

(39:49)

KEY TAKEAWAYS

1) Micronutrients play an important role general health but also in running performance, however their intake is often neglected by runners…and athletes generally

2) In sports performance their roles include:

  • The muscle contraction cycle
  • Oxygen transport
  • The metabolism of macronutrients (PRO/FAT/CHO)

3) Although a FOOD FIRST approach is recommended, certain individuals may require nutritional supplementation. For example if they:

  • Restrict their energy intake 
  • Remove food groups from their diet. For example: vegans, vegetarians, 
  • Consume a high carb diet without consideration for other important nutrients

4) ALL micronutrients are essential for sports performance whether it be a direct or indirect role they play. However, some have been the focus of much research including:

  • Magnesium and Calcium
  • Vitamin B Complex
  • Vitamin C

5) This list is by no means exhaustive, but all are important for:

  • The muscle contraction cycle
  • Oxygen transport
  • The metabolism of macronutrients (PRO/FAT/CHO)

6) Finally, to ensure you are consuming ALL of these micronutrients in your food plan regularly….keep your diet varied!! It is a simple concept, but as runners we tend to be repetitive in our food choices.

Download our FREE E-book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 Related Topics:

Iron Woman

FOCUS on Calcium

FOCUS on Magnesium

Spotlight on Vitamin C for Runners

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

​Also, when you're ready, here are FIVE ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

4)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

5) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

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Aileen Smith

Aileen Smith is a UK based Registered Nutritional Therapy Practitioner, host at She Runs Eats Performs podcast, author of EAT TO RUN: Fast Meal Planning and Easy Fuelling for Busy Women (due to publish September 2024).

Aileen discovered the joy and the challenges of being a mid-life recreational runner in her late 40’s.

She helps busy women who want to swap magic bullet advice for real food so they can be in great shape, have high energy (for everything in life), enjoy their running and be injury-free.