If you are a runner, you are aware that you need to consume a higher amount of calories than the majority of individuals in order to keep up with the energy expenditure.
Are there any other nutrients that are being exhausted while you run? It is more prevalent for runners to suffer from nutritional deficiencies than you may realize, since running exacerbates the depletion of stores. However, you can take care of yourself by being aware of the warning signs and ensuring your reserves are replenished. If left unaddressed, these deficiencies can negatively impact performance, result in running injuries, and give rise to severe health problems.
The signs
Jo Scott-Dalgleish, a Nutritional Therapist, outlines the indicators of overtraining, with the most prevalent one being a decline in energy levels and an elevated sense of exertion during physical training. Additionally, an increased susceptibility to infections and a prolonged recovery period between workout sessions also serve as indications.
According to Scott-Dalgleish, ensuring a sufficient calorie intake and consuming diverse unprocessed foods is crucial for runners in order to prevent nutritional deficiencies. Additionally, the importance of maintaining good digestive function should not be overlooked, as it directly impacts the absorption of essential vitamins and minerals from the food consumed.
By maintaining a well-balanced diet, you contribute to the overall health of your body. The following are the most prevalent deficiencies in runners and their significance in preserving optimal health.
1. Iron
Iron is essential for red blood cells to carry oxygen throughout the body and it is also critical for generating energy. It is worth noting that female runners are particularly susceptible to low iron levels or anemia, mainly due to their menstrual cycle. Nonetheless, all runners can be affected by this issue as their iron reserves deplete through sweating and foot impact.
Experiencing fatigue, difficulty in breathing, abnormal heart beats, and a pale appearance are indicative of this condition, which will negatively impact your running capabilities.
Primary sources of food
- red meat
- liver
- dark green leafy vegetables
- fortified cereals
- beans
- nuts and dried fruit
Your absorption of iron is also assisted by Vitamin C.
A deficiency in this particular substance is crucial for maintaining healthy bones, as it plays a role in controlling the levels of calcium and phosphate in the body. Symptoms of insufficient intake include bone and muscle pain, as well as feelings of low mood.
Important sources of food
- Oily fish
- eggs
- fortified cereals.
3. Magnesium
Low levels of magnesium can lead to classic signs and symptoms such as tics, muscle spasms, cramps, seizures, anxiety, and irregular heart rhythms, as well as dizziness and confusion. Magnesium is essential for converting food into energy and maintaining bone health.
Major sources of food
- green leafy vegetables
- brown rice
- nuts
- fish
- meat
- dairy foods and bread – especially wholegrain
4. Vitamin B12
B12 is essential for maintaining the health of nerve and blood cells in the body, as well as aiding in the prevention of a specific type of anemia that leads to fatigue and weakness. Vegans face an increased likelihood of experiencing this deficiency. Indications of this include excessive fatigue, low energy levels, weakened muscles, tongue sensitivity, tingling sensations, and feelings of depression.
Primary sources of food.
- meat
- salmon
- cod, milk
- cheese
- eggs
- some fortified breakfast cereals
5. Zinc
The recommended daily intake of magnesium is between 8 and 11 milligrams.
Zinc has a significant role in the healing and development of muscle tissue, assisting the body in processing protein, carbohydrates, and fat from food. It has been scientifically demonstrated to strengthen the immune system and assist in the healing process of wounds. Insufficient zinc levels may result in a reduction in both endurance and strength.
Signs of low zinc levels to be cautious of encompass hair loss, loss of appetite, erectile dysfunction, visual impairments, unexpected weight loss, drowsiness, irritability, diarrhea, presence of open wounds, and a reduced ability to taste or smell.
Primary sources of food:
- Shellfish (oysters, crab)
- Milk and other dairy products
- Meat (especially beef)
- Fortified cereal
- Grain breads
- Beans
- Pumpkin, spinach, and squash
- Seeds and nuts
- Dark chocolate
6. Magnesium
Men are advised to consume between 400 and 420 mg of the recommended daily intake, whereas women should consume between 310 and 320 mg.
Magnesium is essential for transforming food into energy in your body. It is also responsible for easing muscle tension following intense runs and supporting bone strength. During exercise, your magnesium needs rise by 10 – 20%. Experiencing muscle spasms, tics, cramps, anxiety, seizures, dizziness, confusion, or irregular heartbeats are indications of insufficient magnesium levels.
Foods that are rich in magnesium include some of the following key food sources:
- Meat
- Fish
- Green leafy vegetables
- Nuts
- Brown rice
- Wholegrain bread
- Dairy products
- Bananas
- Avocados
- Tofu and other soy products
7. Potassium
The recommended daily intake for men is 3,400 mg, while for women it is 2,600 mg.
Potassium serves a vital purpose in regulating our body’s hydration levels, by ensuring that our cells maintain a healthy balance of fluids. Additionally, it contributes to maintaining proper blood pressure. Symptoms commonly associated with a potassium deficiency include muscle cramps, fatigue, weakness, constipation, mental confusion, numbness, tingling sensations, frequent urination, and abnormal heart rhythm.
Here are a few prominent dietary sources of potassium that you should consider incorporating into your meals:
- Potato
- Banana
- Avocado
- Dried fruits (apricots, raisins)
- Lentils and beans
- Winter squash (butternut, acorn)
- Beet greens
- Broccoli, spinach
8. Fiber
It may be surprising, but on average, adults consume approximately 12 – 15 grams of fiber each day. However, to achieve optimal health, women should aim for a minimum of 25 grams, while men need at least 38 grams daily. Consuming adequate fiber helps decrease the chances of developing colon cancer, maintains healthy cholesterol levels, and assists in weight management. To increase fiber intake, it is recommended to incorporate 8 to 10 vegetables, along with whole grains and legumes, into your daily diet.
9. Iodine
Having small quantities of this mineral is essential, as it plays a crucial role in maintaining the normal functioning of the thyroid. Insufficient iodine levels can result in hypothyroidism, characterized by symptoms such as weight gain, tiredness, parched skin, constipation, sadness, and an inability to tolerate cold temperatures. To prevent iodine deficiency, it is recommended to regularly consume seafood and incorporate iodized table salt into your meals.
10. Omega-3 Fatty Acids
The Omega-3 acids DHA and EPA cannot be naturally synthesized by our bodies, therefore we need to obtain them from our diet. Unfortunately, our average diet provides minimal, if any, quantities of these essential nutrients. On average, we only consume around 130 mg of EFAs, while the recommended daily intake is 1 – 3 grams.
Depression, eczema, diabetes, memory loss, and bipolar disorder can all be a result of lacking Omega-3. Sources of essential fatty acids (EFA) are found in fatty fish such as tuna and salmon, as well as walnuts, flax (both seeds and oil), and soybean oil. Alternatively, you can opt for a supplement.
11. Folate
Folate, also known as folic acid, is a crucial B vitamin for both men and women. Its significance is particularly highlighted for women, but men should not overlook its importance. Insufficient folate levels can lead to a reduction in the quantity of red blood cells within the body.
Symptoms of folate deficiency encompass irritability, diarrhea, sore tongue, and fatigue. A variety of foods, such as beans, peanuts, dark leafy greens, whole grains, sunflower seeds, eggs, and fortified cereals, serve as excellent sources of folate.
12. Water
Prepare for a surprise!
Water is a frequent lack among runners, particularly those who exercise in hot regions. Runners are more likely to become dehydrated as a result of perspiration and insufficiently replenishing their fluid levels. A straightforward method to guarantee adequate hydration is to incorporate a combination of sports beverages, electrolytes, and pure water into your routine.
If you weigh 75 kilograms, a useful guideline for runners is to consume approximately 2.25 liters of fluids per day, equivalent to about 30 milliliters of water per kilogram of body weight. However, it is important to note that this recommended liquid quantity does not encompass beverages like coffee, tea, sodas, milk, among others.
Additional remarks.
No matter if you’re a novice or an experienced individual, it’s common knowledge that proper nutrition is crucial for a runner’s overall health and well-being. Due to the energy they consume, runners require additional calories to support their activities.
Do you know the additional nutritional needs your body has aside from the fact that most of us understand the need to eat more? Many people are unaware of this, resulting in nutritional deficiencies. It is quite common for runners to be lacking certain nutrients, but it is possible to avoid this situation.
