How Can You Get More Vitamin A In Your Diet
If you are a runner that needs to include more Vitamin A in your diet, you are in for a rather yummy treat. Vitamin A is found in sweet potatoes, mango, apricots, carrots, and even plan oils such as olive oil.
Therefore, a healthy smoothie made from mango and apricots can do the trick for an individuals proper dose of Vitamin A.
Vitamin C For Runners
Vitamin C is your next best vitamin for runners if you are not taking a multivitamin.
Vitamin C is a powerful antioxidant that promotes health, immunity, and recovery by neutralizing free radicals. Free radicals are naturally produced from activities such as running. Free radicals are unstable molecules with an unpaired electron that will attack and damage other molecules in muscles, proteins, and fats to reclaim an electron and reach a more stable state. Antioxidants, like Vitamin C, neutralize excess free radicals.
Runners produce 10-20x more free radicals than the average adult because of their level of metabolic activity. Consequently, runners need more antioxidants to neutralize free radicals promoting lower inflammation, better recovery, and stronger immunity. Vitamin Cs antioxidant properties make it an ideal vitamin for runners.
Supplements For Runners: Are They Necessary
Yes and no.
Imagine the nutrients in your body as money in the bank.
In this scenario, running is extremely expensive.
If you want to keep lifting your feet, pumping your arms, and filling your lungs with air, you need to have a fat bank balance or youll be writing checks you cant cash. And, instead of bouncing checks and paying fees, youll be fainting and possibly putting your life in danger.
Isnt running fun?
Thats why vitamins are the most common dietary supplements among athletes . In fact, a deficiency in key vitamins can significantly affect anaerobic performance in as little as 4 weeks .
A daily intake of less than one-third of the RDA for several of the B vitamins and vitamin C, even when other vitamins are supplemented in the diet, may lead to a significant decrease in VO2max and the anaerobic threshold in less than four weeks
– Journal of Sports Science and Medicine
Even if youre just running casually, you require a high dose of carbs, fluids, fat, vitamins, and minerals in certain amounts or you wont be running very far. If youre eating a high-calorie diet of the right foods in the right doses and getting a diverse range of nutrients, you might not even need supplements. Of course, coming from personal experience, thats next to impossible.
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Glucosamine Chondroitin And Msm
Glucosamine is a compound naturally found in healthy cartilage, particularly in the fluid around the joints. There are a few forms of glucosamine and the one used in supplements is glucosamine sulfate.
Chondroitin is also naturally found in cartilage, and like glucosamine, it is used in sulfate form for supplements.
MSM is short for methylsulfonylmethane and can be taken orally or used topically.
These are three separate compounds but can be discussed together since they are often combined in supplements to help slow progression of osteoarthritis or relieve joint pain associated with it.
While studies have shown that running doesnt necessarily increase ones risk of developing OA , having it can seriously impact running performance and quality of life.
Researchers are still trying to determine to what extent these supplements work to protect joints and reduce pain, and in which combination. They seem to work for some people and not others.
One review of studies found that both glucosamine and chondroitin were effective in reducing the symptoms of OA in the knee. Combining the two, however, didnt seem to provide any additional benefit. .
Another study compared the effects of glucosamine/chondroitin to glucosamine/chondroitin/MSM. Subjects receiving just the glucosamine/chondroitin did not experience any overall benefit to their OA symptoms. The group who received the additional MSM, however, did see improvements.
How to use Glucosamine, Chondroitin, and MSM
Some Of The Prominent Facts About How Vitamins Benefit Runners
Several surveys have pointed out the extensive use of dietary supplements that incorporate vital nutrients like vitamins, minerals, creatine, amino acids for bodybuilding and also to enhance exercise and athletic performance. Here are some of the facts and surveys that highlight the usage of vitamins through supplements to increase ones performance:
All in all, proper intake of vitamins will surely help the runners and athlete go a long way both on the race track and in maintaining their health with the right nutrition.
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What Vitamins Are Good For Runners
Youll note all of these necessary vitamins for runners are found in the quality option I mention below!
Dont be fooled by a standard over the counter option, there are plenty of studies showing they dont contain the levels stated and/or contain fillers and things that just arent doing you any favors.
- Vitamin D
- Zinc
Heres a quick chart to breakdown down some vitamins and how they benefit you as a runner!
There are a few vitamins missing from the list below because they arent appropriate for everyone, but are incredibly important if you find yourself low!
Getting annual blood work as part of a check up or specifically for sports performance is key to knowing what you need. Ill dive more in to that below, but first lets cover a few of the common vitamins for athletes we need to be aware of.
Whole Foods Multivitamin For Runners
If only take one vitamin for runners, take a Whole Food Multivitamin. A multivitamin contains essential vitamins, minerals, and other micronutrients. You may only be deficient in a few nutrients, but a multivitamin removes the guesswork acting as a diet insurance policy. A multivitamin for runners will contain a blend of Vitamin B, C, D, E, and A and critical minerals.
Multivitamins come in different formats, including tablets and gummies. Find your preferred form make it a part of your daily routine.
A whole food multivitamin contains a blend of fruits & vegetables along with vitamins and minerals. This type of vitamin adds nutrient diversity to your diet. It also helps the body better absorb the multivitamin by mimicking absorption as if eating whole foods.
Overall, a runner multivitamin should be your first step in building a supplement routine. A multivitamin for runners will contain the essential vitamins and minerals to complement your diet and training routine.
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What Happens If You Are Vitamin C Deficient
A Vitamin C deficiency can be one of the most detrimental to a runners body. This deficiency can lead to the bleeding of gums but most importantly, the chances of healing wounds are drastically lower.
Whether healing muscle wounds or scrapes and cuts, a Vitamin C deficiency can enhance a runners ability to run efficiently in numerous ways. With that said, other symptoms include easy bruising, swollen joints, and lack of energy.
Q: What Is The Right Dosage
A: If you are a runner who eats a particularly well-balanced diet you may need nothing more than a single multivitamin every day just to make sure youre topped up in all the important areas. If on the other hand you are vegan or for whatever reason do not eat what is considered a well-balanced diet you are most likely going to need to take various supplements to insure overall health and adequate recovery from your workouts. This is something you will need to discuss thoroughly with your doctor before you start running. Simply hitting the pavement and then choosing supplements strictly based on how you feel afterwards, or not taking supplements at all, is a strategy that is bound to come back to haunt you in the long run.
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What Are Vitamin Supplements For Runners
What exactly are the best supplements for runners? Getting vitamins and minerals from whole foods such as meat, vegetables, whole grains, nuts, and the like is highly recommended, but sometimes they are not enough to give us what we need. As a runner, there are certain nutrients that should be present in your body such as calcium, vitamin C, E, and the like hence the need of using supplements for runners.
The best supplements for runners should also contain calcium to support bones and muscles especially when you are a consistent runner. Keep in mind that your bones can take a pounding when you run especially the joints on your knees and ankles which is why you should protect them as much as possible. Since we dont get enough calcium in our system, adding supplements that contain this essential nutrient comes highly recommended. Iron, omega-3 essential fatty acids, vitamin D, and others are critical too as they aid in developing our body, both inside and out which can improve performance on the road.
What Pre Workout Supplements Are Good For Running Summary
Running when you need energy can be tedious. However, you will need to make sure that you get one of the best options available. These are some of the best options on the market, but you can also use the buyers guide to check some of the other supplements available. Let us know in the comment section which of these you find the most useful.
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Omega 3 Deficiency For Runners
The first test was eye opening for me as I saw that I wasnt just low in Omega-3 I was SEVERELY depleted, which can impact all kinds of things as you saw above!
Research supports that omega3 supplementation improves muscle building and for runners helps to counteract muscle loss from those long runs. Additionally, fish oil can help with DOMS because it serves anti-inflammatory purposes!
Unfortunately, I had tried different supplements over and over with no results, plus all kinds of stomach issues.
Anyone else gotten, ew fish burps???
Early this year I started taking Previnex Omega Pure and within a few weeks could feel the difference.
- Better sleep, less fatigue
- My brittle hair is repairing and growing thicker again!!
- My skin looks so refreshed as a bonus
- Its tested to be free of heavy metals and fillers
Again, I believe it so much I have an added discount for our Virtual Run Club members . If you arent in the crew, again use RTTF15 to test it out!
How Can Taking Vitamins Help A Runner
It goes without saying that the primary purpose for a runner to take vitamins is to enhance their running performance, stamina, and agility. Now, specific vitamins will have different effects that will produce long term results for a runner.
For example, calcium is the pillar for which healthy and strong bones are made of, which also reduces the joint pain a runner might feel.
Therefore, the right vitamins are crucial to ensure optimum performance. If not, a runner will sacrifice the health of the body, alongside their ability to run at peak levels.
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Vitamin E And Brain Function
Known as one of the best vitamins for better cognitive functioning, vitamin E is composed of eight compounds. It is a fat-soluble antioxidant that helps prevent chronic conditions associated with reactive oxygen species and their damaging free radicals.
A study that examined levels of vitamin E compounds in adults with cognitive impairment and dementia found that low levels of vitamin E were associated with a higher risk of mild cognitive impairment and dementia.
How Much Potassium Does An Athlete Need Per Day
Potassium supplementation is a great idea for runners because it helps balance the fluid and electrolyte levels in your body.
As we know, a steady fluid level is responsible for regulating the heartbeat and preventing muscle cramps. Most likely your diet already covers the right amount of potassium, so theres no extra supplementation necessary.
Foods like bananas, baked potatoes, winter squash, milk and yogurt, pinto beans, and spinach are great sources of potassium. How much potassium should an athlete take? It is recommended to take 2,300 mg of sodium and 4,700 mg of potassium every day.
Having your electrolytes under control will help you a lot during your training. Especially in the summer, when its hot outside and we sweat, even more, it is super important to retain the right amount of water.
Consider electrolyte drinks such as Gatorade or Powerade as well. This is my favorite potassium supplement, its pretty affordable and works really great.
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Joint Supplements For Runners: 10 Vitamins Every Runner Needs
Posted by Dr. Ian Stern Admin on August 04, 2019
Joints, like other body parts, wear out. In runners, joint problems are most frequent in the hips, knees, spine, ankles, and big toes. Especially the knees are problematic since they take the greatest pounding.
For every pound of weight a person carries, they have four pounds on the knee when running. That is, if you weigh 100 pounds, there are 400 pounds of force on the knee with each foot strike. The meniscal cartilage in the knee is like a sponge which provides cushioning and helps stabilize the thigh bone on top of the shin bone.
Through overuse, the meniscal cartilage can wear down and lose its sponginess, and the bones begin to pound on each other harder, leading to a greater chance of developing arthritis. To prevent this, runners often take supplements. Below I have put together a list of top supplement for joint support.
Best Vitamins For Runners Reviews In 2021
- An Organic High Performance Supplement Made Specifically for Runners
- Raw Organic Non-Synthetic Whole Food Grade
- Vegetable Capsule
- Keep your immune system strong and healthy with a potent daily multivitamin for men and women designed especially for runners.
- Precise mix of vitamins and minerals keeps energy levels up, combats fatigue while running, enables faster recovery, and boosts overall health.
- Select blend of 42 real fruits and vegetables fills dietary gaps and replenishes nutrients most used by runners.
- Minerals like zinc help use carbs for fuel, magnesium reduces inflammation, and potassium helps regulate electrolytes and boosts running performance.
- Contains 120 liquid-filled capsules that enable maximum absorption, are easy to digest, and gentle on the stomach.
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Ruth Langsford Reveals Her ‘epic Fail’ Whilst Out Running
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Supplements are an easy way to ensure youre getting all the vitamins and nutrients you need for your body to function properly, no matter who you are. If youre a runner, you need to be fit and healthy to run at your best and ensure your body repairs properly. Express.co.uk reveals the four supplements YOU should take to improve performance when running.
Understand The Difference Between Direct
Ive had a look at a bunch of supplements. If youve noticed, some supplements directly affect endurance, while others affect it indirectly.
Direct-effect supplements generally work by facilitating energy production and/or accelerating waste removal. In contrast, indirect-effect supplements may improve performance by letting you train harder and have better gains.
This is important to understand because indirect-effect supplements may not help you if you dont have nutritional deficiencies. Their effects will be the strongest if your current diet lacks crucial nutrients.
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The Five Supplements That Can Have Performance Benefits For Runners
Last week the IAAF released a comprehensive guide to sports nutrition with the aim of educating athletes on fueling their training and performance. Even if youre not an Olympic hopeful, theres lots of useful advice that can be taken from the report.
Runners are encouraged to get the bulk of their nutrition from whole foods and to avoid excessive supplementation, but the report does outline five supplements that have an evidence base of contributing to performance. Those five supplements are: caffeine, creatine, nitrate/beetroot juice, beta-alanine and bicarbonate. For distance runners , caffeine and nitrate are the two supplements that the consensus review recommends.
Most runners are aware of the benefits of caffeine, and take advantage of those benefits. Youre hard-pressed to find a runner who isnt mildly addicted to their morning cup of joe, but nitrate is a less common supplement. Naturally nitrates are found in leafy greens, beetroot and other vegetables but taking them in more concentrated doses can be helpful. According to a 2014 Sports Med study, In conditions of low oxygen availability, nitrite can be converted into nitric oxide, which is known to play a number of important roles in vascular and metabolic control.
Holistic Approach To Better Running
Whether you run for work or pleasure, recognizing that the body is more than a sum of its parts is important.
Everything from brain to foot works in a complex synergy that we are only beginning to understand.
Supplements can certainly help your running, but its listening to the needs of your own unique body that will allow you to feel and perform your best.
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