To you, running may be more than just a sport; it may be a way of life. The way running challenges you and makes you feel afterward is something few other activities can bring. Running can add many good things to your life, while underhandedly taking some good things away -- mainly essential vitamins and minerals. It is important to regularly replace these important nutrients to continue to maintain your performance and your health.
Sodium
Sodium is an important mineral called an electrolyte that is lost through sweat. It's responsible for regulating the amount of fluid in your blood and also plays a major part in muscle and nerve function. After you're done with your run, it is important to replenish this important mineral by consuming an electrolyte replacement drink that replaces both fluids and sodium. You can also get sodium from a salty snack, such as pretzels or salted peanuts.
Potassium
Potassium is another important electrolyte lost through sweat. It helps the normal function of nerve and muscle cells, and a reduced amount of potassium in the body, also called hypokalemia, can cause muscle cramps. You may have heard people to tell you to eat a banana after your run if you experience pains in your sides or in your legs. Bananas are an excellent source of potassium and can help mitigate muscle cramping.
Calcium and Vitamin D
Running promotes strong bones, so a diet rich in calcium is needed to help your body increase its bone stores. As you age, exercise and a calcium-rich diet become increasingly important; most people experience a loss in bone strength as they get older. Calcium helps keep your bones strong. Vitamin D must be ingested with calcium to aid in absorption. Many dairy products are fortified with vitamin D, making it easy to consume the two together.
Antioxidants
Since running can generate cell-damaging free radicals -- which have been linked to an increased incidence of cancer -- maintain a diet full of antioxidants. Antioxidants include vitamins C and E, beta carotene and selenium. These important vitamins and minerals can be found in fruits and vegetables, nuts and seeds and fish oils. Eating a balanced diet with a variety of fruits and vegetables will help you get the antioxidants you need to stay healthy.
B Vitamins
The B vitamins include thiamine, riboflavin, niacin, pantothenic acid, B6, biotin and B12. They aid in energy production and are also used to form more red blood cells, which help with efficient oxygen delivery to your muscles. You can receive adequate amounts of B vitamins by including protein foods, leafy greens and legumes in your daily diet.
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