Micronutrients are really important for runners. They play a big role in health and how long you can run without getting tired. Here are some key vitamins and minerals you need:
Iron: This helps carry oxygen in your blood. If you don't get enough iron, you might feel tired. The amount you should aim for is 18 mg for women and 8 mg for men.
Calcium: This is crucial for keeping your bones strong. You should try to get about 1,000 mg a day. Having enough calcium helps prevent breaks in your bones.
Vitamin D: This helps your body absorb calcium better. The recommended amount is 600 IU. If you don’t have enough vitamin D, it could hurt your running performance.
Getting the right amounts of these nutrients can help you recover faster, have more energy, and perform better overall. Micronutrients are essential in a runner's diet!
Micronutrients are really important for runners. They play a big role in health and how long you can run without getting tired. Here are some key vitamins and minerals you need:
Iron: This helps carry oxygen in your blood. If you don't get enough iron, you might feel tired. The amount you should aim for is 18 mg for women and 8 mg for men.
Calcium: This is crucial for keeping your bones strong. You should try to get about 1,000 mg a day. Having enough calcium helps prevent breaks in your bones.
Vitamin D: This helps your body absorb calcium better. The recommended amount is 600 IU. If you don’t have enough vitamin D, it could hurt your running performance.
Getting the right amounts of these nutrients can help you recover faster, have more energy, and perform better overall. Micronutrients are essential in a runner's diet!