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.
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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:
- Restrict energy intake
- Remove food groups from the diet. For example: vegans, vegetarians and runners following a raw diet or a keto/paleo style diet
- Consume a high carbohydrate diet without consideration for other important nutrients
(14:44)
FEMALE FACTORS
- 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
- The prevalence of supplement use among female athletes tends to be similar to males, however their reasons for supplementing tend to be differ
- 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.
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Related Topics:
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.
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Best Wishes and Happy Running!
Karen and Aileen
