Vitamins And Minerals Every Runner Needs

A new year is almost always accompanied by new goals. The majority of athletes and fitness lovers will set a new goal to help them achieve their goals, reinforce commitment and maintain discipline.

On a personal note, I always like to watch for upcoming events to give me the motivation required to get outside and train. More often than not, once I've finished a race the 'high' subsides and you're left wondering, "What next?".

So, once you are back in action, your training load will increase, whether training for a triathlon, a marathon or a trail run. How can you prepare your body to handle the increased demands of your running schedules?

Running and Micronutrients

Micronutrients include vitamins, minerals and phytonutrients. It is more difficult to track and assess micronutrients than macronutrients. At least in part because the intake of micronutrients in many cases is in tiny amounts, measured in micrograms or international units.

A thorough assessment often requires bloodwork, which can take time and resources. On the other hand, waiting for deficiencies to manifest can be detrimental to endurance athletes. It can affect performance and negatively impact your success.

Supplementing with vitamins and minerals for performance can reduce the risk of micronutrient deficiency and prevent compromised training adaptations.

I would always advise a 'food first' approach, however, I am also well aware that getting all of the correct nutrition from food is a full-time job in itself.

The Performance Solution

A performance multivitamin, along with a balanced diet, is a great way to prevent deficiencies and prepare the body for optimal recovery and performance.

Our beFit Performance Plus+ has been formulated to meet the nutritional requirements of endurance athletes, or anyone for that matter that has an arduous training regime.

This allows for maximum training, and recovery to enhance your performance.

We've included key ingredients that are often lacking in athletes such as iron, vitamin D and B vitamins, and electrolytes amongst other science-backed nutrients.

Let's take a look at a few of those key ingredients:

Iron

Iron is a micronutrient that endurance athletes need to closely monitor.

Iron is an essential component of hemoglobin, which is found in red blood cells. It's also important for transporting oxygen from the lungs into the tissues.

Myoglobin is responsible for accepting, storing, transporting and releasing oxygen to produce energy within the body. The body cannot produce energy without the necessary amount of oxygen if it does not have iron.

Iron deficiency occurs in stages, but symptoms are only felt when there is a severe depletion of iron within the body.

This makes it important to monitor your iron status. Different levels would be considered 'suboptimal' for endurance athletes compared to the general population.

beFit Performance Plus+ contains a fairly low amount of Iron (12mg), which is a great way to boost iron intake when you have increased needs, such as during marathon training.

My advice:

Iron absorbs best on an empty stomach. Before breakfast, and with a gap before training. Vitamin C helps the absorption of iron, so pair it with a glass of orange juice which is a carbohydrate source to fuel your workout.

Vitamin D

Research continues to demonstrate the complex and important role that Vitamin D plays in health and performance.

This hormone is essential for calcium metabolism and immune health. Vitamin D is essential for bone health, and its absence can cause bones to weaken.

A deficiency can lead to bone deformities or even stress fractures for runners who are under a lot of pressure. This has been seen in military recruits delaying their training.

Avoiding a deficiency of vitamin D is more than just exposure to sunlight.

Your strategy depends on your location and seasoal changes.

It can be difficult to get enough vitamin D if you live in a country where sunlight is limited, and long, dark winters can also cause issues. Skin tone also plays a role as does your diet.

Each individual will have their requirements for vitamin D, that said, Public Health England recommends that everyone uses a vitamin D supplement during the winter months in the UK.

The dose of Vitamin D in beFit Performance Plus+ offers an insurance factor that will increase vitamin D intake in the event of low levels, supporting your health and performance.

My thoughts:

Foods that are naturally rich in vitamin D (fatty fish or milk, UVB-grown mushrooms, fortified juice or dairy products) should be integrated into athletes' nutrition systems where possible.

It is safe to supplement with 2000-4000 IU of vitamin D each day if the 25(OHD) is 75 nmol/L, or 2 ng/ml in athletes who have dark skin.

Vitamin B6

Vitamin B6 is essential for the conversion of food into energy to be used during exercise. A lack of B vitamins can affect endurance athletes' ability to fight disease, repair themselves, and operate efficiently.

You can't compromise on your recovery when training for a triathlon or marathon. Your training schedule must be strict to reach your performance goals.

B vitamins are not water-soluble, so they don't stay in the body. For optimal health and performance, you need to consume the recommended daily amount.

According to some research, endurance or high-intensity exercises may increase riboflavin requirements and vitamin B6.

Multivitamin/mineral supplements are suitable for athletes with poor diets. This is especially true for those who restrict their energy intake and eliminate food groups.

My take:

Supplementing with B6 by using beFit Performance Plus+ is an easy and smart way to make sure energy metabolism is optimal during training phases or times when food intake or quality may be compromised.

Magnesium

Magnesium is an indispensable electrolyte, playing an indispensable role in improving athletic performance.

This mineral is vital in supporting various physiological processes, including muscle contraction, energy production and maintaining electrolyte balance in the body.

Proper magnesium levels are necessary for optimal neuromuscular health, as magnesium assists with nerve impulse transmission and regulates muscle relaxation.

Magnesium also helps cells produce Adenosine Triphosphate (ATP), their primary energy currency, thus helping endurance and reducing fatigue during prolonged physical activity.

My thoughts:

Maintaining an adequate magnesium intake is vital for athletes seeking to maximize both their performance and recovery.

Potassium

Electrolyte supplements play a vital role in supporting proper muscle function and fluid balance within the body - two elements essential for athletes during physical exertion.

Potassium helps regulate blood pressure while aiding nerve impulse regulation, helping prevent cramps from occurring during athletic activities and providing sustained endurance during the event.

My advice:

You can get potassium from fruits such as bananas, oranges, pumpkins and other sources such as nuts and seeds.

If that isn't possible, supplements will help ensure that your body is ready for training.

Zinc

Zinc, an essential nutrient found throughout your body, supports both immunity and metabolism functions. It also plays an essential role in wound healing and enhances both taste and smell perception.

Zinc can increase levels of testosterone, insulin-like growth factor (IGF-1) and growth hormone (GH), all crucial elements for building and repairing muscle tissue.

Furthermore, it may help athletes sleep soundly, which in turn can prevent decreased accuracy, reaction times, injury and illness risk.

My insight:

Because our bodies cannot produce zinc on its own, it must come from food sources like oysters, beef and beans. Alternatively, a supplement can provide the zinc it needs.

Conclusion

Vitamins and minerals play an essential part in how our bodies operate; all except vitamin D must be obtained through diet.

Micronutrients play an integral part in supporting optimal sports performance, including energy production and the creation of new cells and proteins.

beFit Performance Plus+ was developed with the athlete in mind, and specifically for runners. I use it to successfully support my training and events which have included numerous marathons.